Shoppingfor Success - Anytime Fitness Blogblog.anytimefitness.com › wp-content › uploads ›...
Transcript of Shoppingfor Success - Anytime Fitness Blogblog.anytimefitness.com › wp-content › uploads ›...
SuccessShopping
YOUR EAT-CLEAN DIET BASIC STOCK-UP LIST
SMART (AND SQUEAKY-CLEAN!) SHOPPING STRATEGIES
○ Setasidesometimetoplanandshopforatleastaweek’sworthofEat-Cleanmeals.
○ Trytoshopsoloifyoucan.○ Sticktoyourlist!Ifit’snotwritten
down,itshouldn’tgointhecart.○ Don’tshopwhenyou’rehungry.
(Hungerpangs+endlessfoodoptions=trouble!)
○ Sticktotheouterwallsofthegro-cerystore–thisisusuallywhereallthehealthyfoodsarekept.
○ Belabelsavvy.AnythingwithalonglistofunpronounceableingredientsisnotaCleanfood.
○ Buyseasonalandlocalifpossible.○ Usecoupons,compareprices,buyin
bulkandfreezetosavemoney.
Produce VEGETABLES Asparagus
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Garlic
Green and/or yellow beans
Kale and other deep greens
Leeks
Mushrooms
Onions (red, white, Vidalia, etc.)
Salad greens (the darker the leaf the better)
Spinach
Sprouts
Squash
Sweet potatoes
Tomatoes
Turnips
Yukon gold potatoes
Zucchini
FRUIT
Apples
Avocado
Bananas
Berries, in season or frozen
Grapes
Lemons and limes
Melons
Oranges
Pears
Unsweetened dried fruit
FRESH HERBS Basil, cilantro,
oregano, parsley, thyme
Bakery Whole-grain and/or Ezekiel breads, pitas,
wraps, buns, bagels, tortillas
Brown-rice wraps
Meat, Poultry and Seafood Beef tenderloin
Bison tenderloin
Chicken breasts (boneless, skinless)
Elk
Lean ground bison or beef
Lean ground chicken
Lean ground turkey
Pork tenderloin
Salmon (wild if possible)
Tilapia, cod, sole or other whitefish
Turkey breasts (skinless)
for
®
Meat Alternatives Black beans
Chickpeas
Edamame
Eggs (free range if possible)
Kidney beans
Lentils/Puy lentils
Tempeh
Textured vegetable protein
Tofu (extra firm and silken)
Dairy and Dairy Alternatives Butter and/or olive oil-based spread
Feta cheese
Kefir
Low-fat or nonfat plain yogurt
Skim milk
Soy, almond and/or rice milk
Nuts, Seeds and Oils Avocado oil (and other exotic oils)
Coconut butter
Extra virgin olive oil
Flaxseed
Unsalted almonds, cashews and walnuts
Unsalted sunflower seeds
Natural nut butters (walnut, peanut,
almond and cashew)
Cereals Muesli (no added sugar)
Oat bran
Oatmeal
Red River or other multigrain hot cereal
Wheat germ
Beverages Coffee
Green tea
Herbal teas
Regular black tea
Dry Goods Baking powder and soda
Black peppercorns
Brown rice
Bulgur
Millet
Quinoa
Sea salt
Sugar alternatives
(Sucanat, maple flakes, etc.)
Whole-grain flours (amaranth, spelt, etc.)
Spices (cinnamon, nutmeg, cumin, etc.)
Vanilla
Wheat berries
Whole-grain pasta
Whole-wheat flour (unbleached)
Canned Goods
(look for BPA-free, low-sodium versions)
Black beans
Chickpeas
Corn
Kidney beans
Lentils
Organic tomatoes
Peas
Tomato paste
Tuna and/or salmon (packed in water)
Condiments All-natural, sugar-free tomato sauce
Honey
Mustard
Salsa
Tahini (for making hummus)
Unsweetened applesauce
Supplements (optional)
Bee pollen
Calcium
Creatine
Fish oil supplements
Magnesium
MSM
Multivitamins
Protein powder
(unflavored and all natural)
Spirulina
Miscellaneous Apple cider vinegar
Balsamic vinegar
Cheesecloth
Low-sodium chicken and/or
vegetable stock
Red pepper flakes
Rice vinegar
Tarragon vinegar
(and other exotic vinegars)
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
STAYING POWERAfter you’ve stocked up on healthy fare, you’re going to want to make sure it lasts. Here are a few tips for keeping your Clean food fresher longer:
○ Stockuponglasscontainersinallsizesandshapes.
○ Storeoats,rice,driedlegumesandbakingsuppliesinlabeled,airtightglasscontainers.
○ Keepoilsandspicesinacool,darkplace.○ Don’tkeepleftoversforlongerthan
threedays.○ Keeptomatoesonthecounter,
butseparatefombananas.○ Keepyournutsandseedsinthefridge
orfreezertokeepthemfromgoingrancid.○ Freezevegetablesandfruitatthepeak
oftheirseasonsoyoucanenjoythemallyearlong.
○ Makepreserves!There’snothingbetter(orCleaner)thanhomemadejams,picklesandspreads.