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100 Foods Dr. Oz Wants In Your Shopping Cart…

supermarket

Image thanks to Bryen.

I recently came across Dr. Oz’s list of the 100 healthiest supermarket staples and thought I would share it with you.

Dr. Oz designed this list as a way to take into account both health and budget friendly items. It is meant to serve as a guideline for the average person/family.

I find the list to be mostly on point, but there are definitely a few things that I somewhat disagree with. For example, fresh mushrooms are available in grocery stores year-round, so I would never choose canned instead (as many canned products have added salt or preservatives).

My recommendation would be to treat this list as a general guide when making decisions, but to take your own health/issues/goals into account. Not everything listed may be the healthiest option for every individual.

Also, don’t forget to consider variety and healthy portion sizes!

I would love to hear from you about your opinions of this list…do you have things you would add? Subtract?

Let us know.

Fresh Produce:

(Note: Buy other fresh fruits and frozen vegetables as desired)
Tree fruits (apples, pears)
Citrus fruits
Stone fruits (peaches, plums, cherries, et.c)
Bananas
Grapes
Melons
Greens (arugula, romaine, cabbage, collards, etc.)
Baby carrots
Celery
Avocados
Potatoes

Frozen:

Berries (strawberries, cranberries, blueberries, blackberries, etc)
Frozen veggies (peppers, kale, asparagus, cauliflower, spinach, etc.)

Meat/Seafood:

All white meat ground turkey
Bison meat
Eye of the round/steak
Lean pork
Lean ground beef
Chicken (skinless thighs and breasts, whole chicken)
Fish (salmon, trout, cod)
Shrimp
Fully cooked beef and chicken slices
Fresh deli meats (no nitrates, not pre-packaged)
Salmon or tuna (in can or pouch)

Canned/Bottled Items:

Canned beans (no salt added)
Canned tomatoes (no salt added)
Low sodium salsa
Canned artichokes
Canned mushrooms
Low-sodium chicken broth
Natural peanut butter
Jam (no sugar added, no artificial sweeteners))
Dill pickles
Canned beets
Sauerkraut (low sodium)
Sardines
Anchovies
Kalamata olives

Deli/Cheese/Dairy:

Eggs
Greek yogurt
Milk (2% or below, organic)
Butter (in moderation)
Cheese (part-skim mozzarella, cheddar, permesan, feta, ricotta, string)
Hummus

Pasta/Grains/Cereals:

Quinoa
Steel cut oatmeal
Brown rice
Whole grain cereal
100% Whole wheat pasta
100% Whole grain bread
100% Whole wheat flour
100% Whole wheat tortillas
100% Whole grain crackers
Polenta
Whole grain brown puffed rice
100% Whole wheat pizza crust
100% Whole grain waffles

Beans And Soy:

Edamame
Tofu
Chickpeas
Lentils
Soy burgers
Soy hot dogs

Condiments/Herbs/Spices/Dressings/Oil:

Dijon mustard
Oils (olive, flaxseed, canola)
Vegan mayo
Ginger
Chia seeds
Black peppercorns
Agave nectar
Baking spices (cinnamon, nutmeg, cloves, etc.)
Raw sugar
Honey
Chili peppers
Curry
Hot sauce
Red pepper flakes
Balsamic vinegar
Sea salt
Vinegar
Low sodium soy sauce
French Herbs (rosemary, marjoram, thyme, savory)
Italian seasoning

Snack Foods/Desserts/Treats:

Nuts (almonds, walnuts, pistachios, brazil, hazelnuts)
Seeds (sunflower, pumpkin)
Dried fruit
100% Whole wheat pita chips
100% Whole wheat pretzels
Popcorn (air popped)
High fiber protein or granola bars (no more than 5gms added sugar)
Sweet potato fries (baked)
Bite size dark chocolate
Slow churned ice cream
100-calorie air popped chips
Fruit leather (not roll-ups)
Frozen fruit popsicles (100% juice)

Beverages:

Tea
Coffee
100% pure orange juice
Sparkling water/seltzer

Follow this link for a printable version of this list:
http://s.doctoroz.com/sites/default/files/im_uploads/3-017_S1-2_Grocery-List-for-Web_v4_PRINTABLE.jpg

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