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Shopping List

Download Shopping List pdf document (394k) handout.

Make a shopping list. Include the items you need for your menus and any basic items you need to restock in your kitchen. An asterisk after an item means you should use the nutrition label to choose foods lowest in saturated fat, trans fat, cholesterol, sodium, and calories.

  • Produce
    • Fresh fruits (bananas, apples, oranges, mangoes, pineapple, papaya, grapes)
      Fresh vegetables (cabbage, bok choy, green onions, spinach, broccoli, carrots, green onions, sweet potatoes, peppers)
      Garlic
  • Milk Products
    • Fat-free or low-fat (1%) milk
    • Fat-free or low-fat (1%) cottage cheese
    • Fat-free or low-fat cheeses
    • Fat-free or low-fat yogurt
    • Light or diet tub margarine
    • Fat-free sour cream
    • Fat-free cream cheese
    • Eggs
  • Canned Fruits, Vegetables, Beans, and Soups
    • Canned fruit in juice
    • Applesauce
    • Canned tomatoes (no salt added)
    • Low-sodium tomato sauce or paste
    • Other canned vegetables (no salt added)
    • Canned broth (fat free, low sodium)- Use the Nutrition Facts label to choose foods lowest in saturated fat, trans fat, cholesterol, sodium, and calories.
    • Other canned soups - Use the Nutrition Facts label to choose foods lowest in saturated fat, trans fat, cholesterol, sodium, and calories.
    • Canned beans or peas (no salt or seasoning added)
  • Whole-Grain Breads, Muffins, and Rolls
    • Bread, bagels
    • English muffins
    • Pan de sal
    • Dinner rolls
  • Meats
    • Chicken
    • Fish (milkfish, grouper, mackerel)
    • Seafood (shrimp, mussels, clams, crab, squid)
    • Beef (round or sirloin)
    • Extra lean ground beef
    • Pork tenderloin, leg, shoulder
    • Lower-fat lunch meats (turkey, chicken, and lean roast beef - Use the Nutrition Facts label to choose foods lowest in saturated fat, trans fat, cholesterol, sodium, and calories.
    • Tofu
    • Dry beans and peas
    • Unsalted roasted nuts
    • Peanut butter - Use the Nutrition Facts label to choose foods lowest in saturated fat, trans fat, cholesterol, sodium, and calories.
  • Fats and Oils
    • Margarine (liquid, tub, stick, diet) - Use the Nutrition Facts label to choose foods lowest in saturated fat, trans fat, cholesterol, sodium, and calories.
    • Unsaturated vegetable oil
  • Cereals, Rice, Crackers, Pasta, and Noodles
    • Steamed rice
    • Noodles (pasta)
    • Cereal, dry or cooked
    • Other
    • Soda crackers - Use the Nutrition Facts label to choose foods lowest in saturated fat, trans fat, cholesterol, sodium, and calories.
    • Graham crackers
    • Other crackers - Use the Nutrition Facts label to choose foods lowest in saturated fat, trans fat, cholesterol, sodium, and calories.
  • Baking Items
    • Flour
    • Sugar
    • Vegetable oil spray
    • Fat-free canned evaporated milk
    • Fat-free dry milk powder
    • Unsweetened cocoa powder
    • Baking powder
  • Frozen
    • Fat-free or low-fat frozen yogurt and desserts - Use the Nutrition Facts label to choose foods lowest in saturated fat, trans fat, cholesterol, sodium, and calories.
    • Frozen vegetables without sauces
    • Frozen fruit juices
  • Other
    • Herbs and spices (oregano, cumin, red pepper, cilantro, parsley saffron, sage)
    • Vinegar
    • Light soy sauce (low sodium)

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Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

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