A Great Shopping List...

Good Foods
Fruits & Veggies- (make sure to get a variety of each 3-4 fruits & 4-6 veggies. Keep in mind not all fruits & veggies are created equal below is a list of the ones you want to have most frequently)
- Berries
- Peaches
- Green Apples
- Grapefruit
- Plums
- Cherries
- Cucumbers
- Colored peppers
- Leafy greens
- Broccoli
- Cauliflower
- Carrots
Lean Proteins-
- Turkey
- Chicken
- Tofu
- Cottage Cheese
- Eggs
- Fish- (Tuna, Salmon, Halibut)
Other Complex Carbs- (things with color, whole grain, whole wheat etc…)
- Whole wheat/ Whole Grain bread & crackers
- Whole wheat pasta/ tortillas
- Brown Rice
- Corn Tortillas
Healthy Fats- (Avoid trans fat entirely, minimize sat. fat consumption as much as possible. Sat. fats are those from animals ie- meat, butter, cheese. A good gauge is that the fat is liquid at room temp)
- Walnuts (good omega3 source)
- Almonds
- Fatty Fish (salmon, tuna etc)
- Flaxseed Oil (for omega 3’s)
- Olive Oil (extra virgin)


OK Foods
Fruits & Veggies-
- Bananas
- Grapes
- Red Apples
- Watermelon
- Mangoes
- Pineapple
- Oranges
- Potatoes
- Peas
- Squash
- Yams
- Sweet Potatoes
- Corn
Proteins-
- Shell Fish
- Red Meat (get it with as low fat as possible, organic is best and have occasionally)
Fats-
- Peanuts
- Cheese
- Dressings (make sure to watch sugar content and get these on the sides so you can control the amount)
Prepared Foods- (these are best to get at Trader Joe’s, Whole Foods, or markets that hold foods with no preservatives)

Make sure you read the labels on these. You want to look 1st at the serving size and calories to figure out portions. Next you’ll want to look at protein, carb and fat content. Make sure it fits into the >10 and <30 rule of protein and carbs respectively. Don’t worry about having a diet free of fat, just make sure it is the good fats. Also keep in mind that if you’re eating anything else with the meal to take that into account when preparing the meal to keep your protein, carb & fat ratios balanced.


Some Tips For Your Best Success
- Try to consume a majority of your diet from the “Good” list, and fill in the rest from the “OK” list.
- It is ok to splurge on things not on either of these lists now and then… just focus on keeping to healthy habits about 80% of the time.
- You’re going to stick to the good foods much more regularly when you’re on product since you’re making sure your core nutritional needs are being met.
- If you approach your diet as gradually improving your food choices and nutrition habits and not trying to do it all at once you’ll increase your retention exponentially