A Healthy Shopping List +


Get Healthy 
Sensible grocery shopping
 Dr. Oz's Me On a Diet
 "...Forget the fad diets. Stop counting carbs. Dr. Mehmet Oz has teamed up...
The first week, you'll be buying more stuff than all other weeks, as you're gathering the building blocks for your new fridge and pantry (including spices, oils, and other long- term ingredients). We believe in working from the inside of the store out so that heat and bacteria have less time to grow on your produce before you get it home. This list includes both your staples and your ingredients for the recipes on our seven- day sample schedule (see page 275) for two people..."

Shopping List Basics:  Serves two for one week:
• The shopping list has been subdivided into categories to make shopping easier (grains, refrigerated items, protein, dried fruits and nuts, fresh veggies, and so forth).
• A general condiment list has been included below for seasonings, spices, oils, and so on, needed to complete the recipes. You may already have many of these items in your pantry.
• Tomato or cranberry juice can be substituted for any or all of the orange juice.

Inside Aisles: Grains

1 box cold oat cereal (Cheerios)
1 package 100 percent whole wheat or 100 percent whole grain English muffins (try to find a brand
without sugar, honey, or high-fructose corn syrup added)
One 12-inch or 10-ounce prepared thin 100 percent whole grain pizza crust
1 box short- grain brown rice
1 box 100 percent whole wheat rigatoni or linguine pasta
1 box steel- cut oatmeal
1 bag small 100 percent whole wheat pitas
1 bag 100 percent whole wheat tortillas
1 jar (1-5 pounds) of chia seeds

Inside Aisles: Canned/Jarred Items
2 quarts (8 cups) low- salt vegetable or chicken stock or broth
1 can (15 or 16 ounces) white beans
2 cans (141/2 ounces each) stewed tomatoes
1 can whole, crushed, or diced tomatoes
16 ounces tomato sauce (with olive or canola oil and less than
4 grams of sugar per 1/2 cup)
1 jar kalamata olives, halved
1 jar olive relish or tapenade
1 can sun dried tomato bits or finely chopped sundried tomatoes (not in oil)
2 cans unsweetened peaches or tangerines
1 small can jalapeno peppers
1 jar popping corn (enough to make 8 cups)
1 jar unsweetened apple juice or cider (preferably organic)
1 jar apple butter (keep in fridge)
1 jar all- natural peanut butter (no trans fat, no added sugar or fructose)

Inside Aisles: Dried Fruits and Nuts
1 bag raw walnuts (at least 8 ounces)
1 bag raw hazelnuts (at least 4 ounces)
1 bag raw almonds (at least 4 ounces)
1 bag slivered almonds (at least 1/4 cup)
1 bag dried cranberries (at least 3/4 cup)
1 bag dried apricots
1 package chopped pistachios (enough for 11/2 tablespoons)

Staple Condiments/Spices:
Buy these or make sure you have them in your pantry. Refill as needed.
Olive oil
Canola oil or canola oil fortified with DHA
Salt
Pepper
Fresh garlic
Low- sodium soy sauce
Balsamic vinegar
Wine vinegar
Maple syrup (look for a brand that doesn't have high-fructose corn syrup listed in the first four
ingredients)
Marinara sauce or other red tomato sauce
Dijon mustard
Hot red pepper sauce
Pam spray- on canola oil
Nutmeg
Cinnamon
Your favorite coffee or tea
Dark chocolate bar with at least 70 percent cocoa, or 1 small bag mini semisweet all-cocoa
chocolate chips (not milk
chocolate and without milk fat)

Refrigerated Items
1 half gallon skim milk or low- fat soy milk fortified with calcium and vitamin D
1 quart 100 percent orange or grapefruit juice with pulp, fortified with calcium, magnesium, and
vitamin D
11/2 cups (6 ounces) crumbled farmer cheese
6 eggs
1 bag finely shredded part- skim mozzarella cheese (enough for 2 ounces)
eight 4-ounce containers of probiotic low- fat yogurt

Chicken/Turkey/Fish

2 bone- in chicken thighs without skin
2 skinless, boneless chicken breast halves (about 4 ounces each)
12 ounces sliced cooked salmon (or white turkey or chicken from deli)
8 ounces skinless salmon fillets (or skinless chicken or turkey breasts)
1 whole fish (trout, orata, or branzini, about 4 ounces per serving; we prefer trout as its the only
fish in the United States other than salmon to still contain "fish fats," or DHA).

Frozen Food
1 box Boca Spicy Chik'n Patties
1 bag frozen unsweetened blueberries
1 bag frozen unsweetened raspberries
1 small container nonfat or low- fat vanilla frozen yogurt
Health Food Aisle or Health Food Store
Soy protein (like Nature's Plus Spiru- Tein)
Psyllium
Flaxseed

Other
1 bottle white wine