Indian - Basic Grocery List
                     Indian - Basic Grocery List
Having a well-planned grocery list gets you in and out of the shop instantly 
and helps you  stick with your healthy eating plan.
Use the following pointers and in only a couple of minutes, you will have a 
bfillueedp wrinitth  fgoro ac ecrairets that will not bust your budget 
or diet.
Organize Indian grocery shopping list by aisle. Follow the following pointers 
your for filling
that list with the healthiest foods from 
each aisle.
1. Bakery and Bread
On Your 
List:
 Whole wheat bread, pita pockets, and English 
 mWuhffiolen-sgrain flour 
tortillas
Look for the words "whole wheat" or "whole wheat flour" because the first 
ilanbgereldient on the
.
Choose whole-grain breads that contain a minimum of 3 to 4 grams of fiber and 
hthaavne  1fe0w0 ecralories per 
slice.
2. Meat and Seafood
On Your 
List:
 Skinless chicken or turkey 
 Gbreoausntds turkey or 
 cShailcmkoen, halibut, trout, mackerel, or your favorite 
 sReadfuocoedd-sodium lunchmeat (turkey, roast 
beef)
If you purchase meat, choose the leanest cuts -- ones with little or no 
marbling.
Eat ground chicken or ground turkey breast rather than hamburge. These are 
mfatu.c Ghe lto wpreord iunctive with the condiments and you’ll get flavor 
without the fat.
3. Pasta and Rice
On Your 
List:
 Brown 
 rWicheole wheat or whole-grain 
pasta
Again, favor whole grains whenever 
possible.
4. Oils, Sauces, Salad Dressings, and Condiments
On Your 
List:
 Tomato 
 sMauusctear
 dBarbecue 
sauce
 Red-wine 
 Svianlesgar
 aExtra virgin vegetable oil , vegetable oil , nonfat 
 cJaororekdin gca spperrasy and 
 Holoivte s
Poivrade
Many sauces and condiments are surprisingly high in sodium and sugar. Indian
sfoeoadrc ohn flionre. Keep track of sodium levels, especially if you're curtailing 
on salt.
Replace mayonnaise and other high-fat condiments with options like salsa and 
csahuocoese , loigrht 
mayonnaise.
5. Cereals and Breakfast Foods
On Your 
List:
 Whole-grain or multigrain 
 Scetereal-lcsut or instant 
 oWahtomle-aglrain cereal 
bars
Buy cereals and cereal bars that are high in grain and low in sugar. Use berries, 
oedr inbulets f rtuoi tf e,ature sweetness to your 
cereal.
6. Soups and canned food
On Your 
List:
 Diced or whole peeled 
 tToumnaa toore ssalmon packed in 
 Lwoawte-srodium soups and 
 bBrlaocthks, kidney, soy, or garbanzo beans; lentils, 
 sDpicliet dp egaresen 
chilies
Check the label to ascertain what proportion sodium is in canned vegetables 
asenadr csho ufpors .lower-sodium 
varieties.
When buying canned fruits, choose brands that are packed in juice instead 
of syrup.
7. Frozen Foods
On Your 
List:
 Frozen fruit: strawberries, raspberries, blueberries (without 
 Fardodzedn  sugar)
 sPhreri-mpoprtioned, low-fat frozen dessert or 
 Wyohgoulret-grain 
 Wwahffloles-grain vegetable 
pizza
Buy frozen vegetables to throw into soups, casseroles, 
and soup.
Low-fat yogurt blended with frozen fruit makes a fast , healthy 
smoothie.
8. Dairy, Cheese, and Eggs
On Your 
List:
 Skim or milk or 
 sFaoty-mfreilek or low-fat 
 Fyaotg-ufrrete or low-fat pot 
 cLohwee-fsaet cheese or cheese 
snacks
 Eggs or egg 
 Fsuirbms titutes
 Btouftuter or spread (a variety that does not contain 
hydrogenated oils)
If you wish whole-fat cheeses and butter, you don’t need to deprive 
ysmouarlslerlf . Just use
portions.
Buy strong-flavored cheeses like Parmesan or chevre , in order that you'll use 
a msmouanllte wr ithout sacrificing 
taste.
Don't buy pre-sweetened or flavored yogurts, which may be very high in sugar 
aInnsdte caadlo, rbieusy. transparent yogurt and add your own flavor with a tablespoon of 
fjaremsh fruit or
.
9. Snacks and Crackers
On Your 
List:
 Whole-grain 
 Dcrraiecdke frsuit: apricots, figs, prunes, raisins, 
 cInrsaannbe:r raielms onds, cashews, walnuts, peanuts, pecans, pistachios 
u(rnosaasltted and
 Sde) eds: sunflower seeds, sesame seeds, perfect or ground 
 flPeaaxnseuet dbsutter, almond, or soy 
 Hbutmtemr u
 sDark chocolate pieces (containing quite 70% 
cocoa)
10. Produce
On Your 
List:
 Fruit: bananas, apples, oranges, mangoes, strawberries, 
 bVelugeebtearbrlies: sweet potatoes, baby spinach, broccoli, 
carrot sticks
Look for an outsized sort of colorful fruits and vegetables. they need the 
foremost nutrients.
Buy fruits and vegetables that are in season and locally grown. They taste 
lbeestster and price
.
Precut fruits and vegetables prevent prep 
time.
11. Drinks
On Your 
List:
 Unsweetened green and flavored 
 tCeaalcsium-fortified fruit 
 jSupicaerkling 
water
If you purchase juice, confirm it's 100% fruit crush and not a "juice drink," 
or "-ade."
An easy at-home recipe is to feature fruit crush to soda 
water .
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