Grocery list for a healthy home – click here to download your copy
Grains and legumes
| Product name |
Quantity |
| Wholegrain spaghetti |
|
| Wholegrain pasta |
|
| Bulgur |
|
| Wholegrain couscous |
|
| White / brown rice |
|
| Buckwheat |
|
| Whole-wheat flour |
|
| Groats |
|
| Wholegrain rice pasta |
|
| Quinoa |
|
| Oatmeal |
|
| Haricot beans |
|
| Pinto beans |
|
| Black lentils |
|
| Orange lentils |
|
| Green lentils |
|
| Dried chickpeas |
|
| Dried peas |
|
Guidelines
- It is preferable to buy wholegrains.
- For diversity, buy legumes with different colors.
Fruit, vegetables and herbs
| Product name |
Quantity |
| Cucumber |
|
| Tomato |
|
| Potato* |
|
| Sweet potato* |
|
| Pepper |
|
| White / red onion |
|
| Garlic |
|
| White / red cabbage |
|
| Cauliflower |
|
| Celery |
|
| Kohlrabi (German turnip) |
|
| Lettuce |
|
| Baby leaves |
|
| Carrot |
|
| Zucchini |
|
| Eggplant |
|
| Broccoli |
|
| Parsley |
|
| Cilantro |
|
| Dill |
|
| Mint |
|
| Corn* |
|
| Apple |
|
| Banana |
|
| Persimmon |
|
| Watermelon |
|
| Orange |
|
| Grapes |
|
| Plum |
|
| Nectarine |
|
| Pear |
|
| Peach |
|
| Melon |
|
| Apricot |
|
| Strawberries |
|
| Grapefruit |
|
| Pomelo |
|
| Lemon |
|
| Avocadoes (high in fat) |
|
Guidelines
- Buy fruit and vegetables in 5 colors: red, green, yellow-orange, white and purple.
- Diversify: at least four different types of fruit and vegetables a week.
- Buy seasonal fruit, special offers and even bruised.
*Note: potatoes, sweet potatoes and corn belong to the grain group and they have a lot of carbs, but because of their place in stores and in order to make shopping easier they are included in the fruit and vegetable shopping list.
Frozen food
| Product name |
Quantity |
| Frozen green / yellow beans |
|
| Frozen peas |
|
| Frozen edamame (soy beans) |
|
| Frozen peas and carrots |
|
| Frozen chickpeas |
|
| Frozen corn |
|
Dairy products
| Product name |
Quantity |
| 1% or 3% milk |
|
| 3% or 5% cottage cheese |
|
| 3% or 5% "white cheese" |
|
| Yoghurt – up to 3% |
|
| "Leben" (buttermilk) |
|
Guidelines
- Opt for products with less fat (up to 5%)
- Opt for dairy products with no added sugar
Bread
| Product name |
Quantity |
| Whole wheat bread |
|
| Rice cakes / grains |
|
| Wholegrain pitta |
|
- Guideline: opt for wholegrain breads
Canned foods and oils
| Product name |
Quantity |
| Tomato paste |
|
| Olives (high in salt) |
|
| Canned tuna |
|
| Canola oil |
|
| Olive oil |
|
| Raw tahini made of whole sesame seeds |
|
| Avocado |
|
Fish, eggs, meat, chicken, and meat
| Product name |
Quantity |
| Eggs |
|
| Fish |
|
| Canned tuna |
|
| Turkey |
|
| Chicken breast |
|
| Chicken drumsticks |
|
| Beef |
|
Guidelines
- When buying a whole chicken – ask to remove the skin and select pieces with less fat
- When buying beef/minced meat – ask the butcher for beef low in fat
Beverages
| Product name |
Quantity |
| Tea |
|
| Instant coffee |
|
| Turkish coffee |
|
| Water |
|
| Soda water |
|
Guidelines
- It is recommended to avoid buying sugar-sweetened beverages due to their high amount of sugar added.
- Water is healthy and cheaper too!
Spices
| Product name |
Quantity |
| Sweet / hot paprika |
|
| Cumin |
|
| Turmeric |
|
| Black pepper |
|
| Cinnamon |
|
| Salt |
|
| Sugar |
|
- Use a variety of spices, preferably pure spices rather than spice mixes which contain large amounts of salt.
- Fresh herbs are also preferable to dried herbs and try to add as little salt and sugar as possible or not at all.
