Clean Eating Grocery List

5/6/19
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Why Eat Clean?

People with Type 2 diabetes always have to be mindful of what they are putting into their bodies. A huge part of diabetes management is managing food intake and ensuring that you are doing your best to live and eat your way to a relatively balanced and healthy lifestyle. The wrong kinds of food can wreak havoc on your blood sugars and lead to a multitude of diabetes complications if left unchecked. Eating healthy is always a great way to stay on top of your diabetes. One of the paths to eating healthy is learning how to shop for healthy foods. Here you’ll find a clean eating grocery list designed to help you make better choices when shopping. This list isn’t exhaustive but serves to help you build your meal plan. 

Fruits 

  • Berries
  • Bananas
  • Apples
  • Oranges
  • Avocado
  • Watermelon
  • Cantaloupe
  • Strawberries
  • Figs
  • Mangos
  • Tomatoes
  • Blackberries
  • Pineapples

Vegetables

  • Broccoli,
  • Cauliflower
  • Zucchini
  • Carrots
  • Celery
  • Salad greens
  • Eggplant
  • Spinach
  • Kale
  • Asparagus
  • Cabbage
  • Arugula
  • Broccoli
  • Green beans
  • Mushrooms
  • Onions
  • Bell peppers
  • Brussel sprouts
  • Cauliflower
  • Squash
  • Sweet potatoes
  • Corn

Seafood

  • Salmon
  • Mackerel
  • Cod
  • Tilapia
  • Hake
  • Whiting
  • Trout
  • Tuna
  • Shrimp
  • Mussels
  • Clams
  • Lobster
  • Crabs

Meat and Poultry

Chicken

  • Chicken breast (boneless/skinless)
  • Chicken Thighs (boneless/skinless)
  • Legs/Quarters
  • Whole chicken
  • Ground Turkey

Turkey

  • Whole Turkey
  • Legs/Quarters
  • Turkey Breast
  • Ground Turkey

Steak

  • Filet Mignon
  • T-Bone
  • NY Strip
  • Chuck
  • Ground Beef

Pork

  • Pork Chops
  • Ground Pork
  • Sausage

Legumes and Nuts

  • Beans
    • Black,
    • Garbanzo/Chickpeas
    • Lima
    • Kidney
    • Cannellini
    • Pinto Beans
    • Soybeans/Edamame
  • Nuts
    • Walnuts
    • Almonds
    • Pecans
    • Peanuts
    • Hazelnuts
  • Lentils
  • Peas

Grains

  • Whole grain pasta + bread
  • Oatmeal
  • Quinoa
  • Barley
  • Farrow
  • Brown, basmati, and wild rice
  • Flaxseed

Dairy and Dairy Substitutes

  • Greek or Low-Fat Yogurt
  • Milk
  • Rice Milk
  • Cottage cheese
  • Almond Milk
  • Soy Milk
  • Cashew Milk
  • Half-and-Half or Fat-Free Cream

Oils and Vinegar

  • Extra Virgin Olive Oil
  • Avocado Oil
  • Canola Oil
  • Flaxseed Oil
  • Grapeseed Oil
  • Sunflower Oil
  • Peanut Oil
  • Apple Cider Vinegar
  • Vinegar

Spices and Herbs

  • Rosemary
  • Basil
  • Oregano
  • Cilantro
  • Thyme
  • Parsley
  • Garlic + Onion Powder
  • Mint
  • Lavender
  • Sage
  • Dill
  • Paprika
  • Cayenne Pepper (spicy!)
  • Cinnamon
  • Nutmeg

Other Shopping Tips:

Shopping on a budget? Opt for frozen foods such as fruits and vegetables. They’re frozen with peak nutrients and last longer than freshly-bought produce and help reduce waste. You can also opt for canned fruits and veggies. Most stores usually have a 10/$10 type of deals for frozen and canned foods. Make sure you check the sodium and sugar content for canned goods, though. They’re typically higher than their frozen and fresh counterparts. In this case, check for low-sodium, sugar, and fat items.

Also, look out for deals in your market’s newsletter and try couponing. Another way is to sign up for bonus reward cards at your local market. Those bonus cards allow users to take advantage of any available deals.

Write a List and Don’t Shop Hungry. Come prepared so you don’t spend unnecessary money on foods you know you won’t eat. Also, shopping hungry increases your chances of buying groceries based on what you’re craving, not what you actually need. Keep your clean eating grocery list..well..as clean as possible.

Stick to the outer aisles of the market. The outer aisles have the freshest + healthiest foods.

Read the food label. See our tips here on how to arm yourself with info and look out for hidden sugars.