Noor Taraben RD, LDN Grocery List

Vegetables (Water based) Fruits (Fresh or Frozen)

Vary with colors Vary with colors

Apples
Summer Squash (yellow, zucchini)
Avocado
Cucumber
Bananas
Spinach, collard, kale, mustard green,
Berries (Strawberry, blueberry,
arugula, watercress, Romaine

Carrots blackberry, raspberries)

Peppers Figs, grapes, pears

Tomatoes Oranges, tangerines, limes and

Eggplant lemons

Brussel sprouts, cabbage, broccoli Grapefruits

Okra Pineapple

Mushrooms Plums and Nectarines

Asparagus Melons

Grapes

Kiwi Fruit
Starchy Vegetables
Dried Fruits

Winter Squash (Accorn,

butternut)
Dairy
Choose fat-free/low fat (LF)
Corn
Lf cheese
Peas
LF yogurt (Greek yogurt)
Potatoes, sweet potatoes
Riccotta cheese
Plaintains, Cassava, Pumpkin
Cottage cheese

Skim Milk (milk alternative if

allergies/preference)
Grains Oils and healthy fats
Choose at least 50% of choices are also found in nuts and
Whole Grains (WG) seeds

WG rice Canola Oil

WG Paata Olive Oil

WG Bread/Sprouted bread Safflower Oil
WG tortilla Avocado Oil
WG english muffin butter (avoid trans fat)
Oatmeal Margarine (avoid trans fat, avoid
Multigrain/WG Cereal stick margarine.
Bulgur, Quinoa, Couscous Nuts and seeds
WG granola
Avocado

Meat and Beans

Lean Protein, nuts, and seeds
Other
Beef
Honey
Chicken
Reduced salt soy sauce
Seafood and shellfish
Herbs
Tuna
Spices (cinnamon, vanilla)
Pork
Low sodium Stock/Broth
Turkey
Maple syrup
Eggs

Yogurt (Greek yogurt)

Cottage cheese

Nut Butters

Nuts

Seeds: hemp seeds, chia seeds, pumpkin

seeds

Beans, legumes, (Wax beans, split peas,

lentils, chickpeas, hummus..)

soybeans: tofu, tempeh, edamame

Splet, Teff