0

Sweat Atlanta’s Approved Grocery List

We all know nutrition can be confusing; eat carbs, don’t eat carbs, don’t eat this, eat more of that can be very overwhelming. Here is our approved grocery list to help you stock you stock your pantry. Take a look below:

Sweat Atlanta’s Approved Grocery List:
PROTEIN
Dairy:
Cottage Cheese
Egg Substitutes
Egg Whites
Yogurt (nonfat plain Greek)

Poultry:
Chicken (lean ground breast)
Chicken Breast
Chicken Thighs
Duck Breast
Turkey (breast, not deli)
Turkey (deli, low sodium)
Turkey (lean ground)

Powders:
Egg
Legumes
Soy
Whey

Red Meat:
Beef (extra-lean ground)
Roast Beef (low sodium deli)
Steak (cube)
Steak (flank, round)

Seafood:
Salmon (canned in water)
Salmon (fillet)
Shellfish (clams, crab, lobster, mussels, scallops, shrimp)
Tuna (canned in water)
Tuna (fillet)
White-fleshed fish

Vegetable Protein:
Tempeh
Tofu

CARBOHYDRATES

Bread:
Bread (whole-grain)
Breads (Ezekiel)
English
Muffins (Ezekiel)
Tortillas (brown rice)
Tortillas (corn)
Tortillas (Ezekiel)

Breakfast Cereal:
All Bran
Fiber One
Granola (low-fat)
Kashi Go Lean
Kashi Good Friends
Kashi Heart to Heart
Oatmeal (old-fashioned or steel cut)

Fruit:
Apples
Apricots
Bananas
Berries
Grapes
Kiwi
Melons
Oranges / Tangerines
Peaches / Nectarines
Pears
Pineapples
Plums

Grains:
Amaranth
Barley
Buckwheat
Couscous
Popcorn (low-sodium / butter)
Quinoa
Rice (long-grain brown)
Rice (Wild)
Spelt

Pasta:
Pasta (brown rice)
Pasta (whole-grain)

Root Vegtables:
Potatoes (russet, red, gold; small = 1 ½” diameter)
Sweet Potatoes / Yams (small = 2” diameter + 4” long)

Starchy Vegatables:
Peas
Corn

Legumes:
Beans (boiled or low-sodium canned)
Lentils (boiled or low-sodium canned)

Vegatables:
Asparagus
Beets
Broccoli
Cabbage
Cauliflower
Carrots
Celery
Collard Greens
Cucumber
Eggplant
Green Beans
Lettuce
Mixed Greens
Mushrooms
Onions
Peppers
Spinach
Sprouts
Squash
Tomatoes
Turnips
Zucchini

FATS

Dairy:
Cheese (low-fat)
Egg Yolk)
Feta Cheese
Heavy Cream
Mozzarella Cheese (low fat)

Dressings:
Balsamic Vinaigrette
Mayonnaise (regular)
Salad Dressing (low-fat creamy)

Fruit:
Avocado
Olives (large)

Nuts & Seeds:
Almond butter (with salt)
Almonds (raw, whole)
Peanut Butter (natural, with salt)
Peanuts
Pecans (raw, chopped)
Pumpkin Seeds
Sesame Butter / Tahini
Sunflower Seeds
Walnuts (raw, chopped)

Oils:
Canola Oil
Fish Oil
Flaxseed Oil
Olive Oil

DRINKS

Water
Almond Milk (unsweetened)
Coffee
Tea

FLAVORINGS

Herbs, Spices and Seasonings:
Basil
Cayenne
Pepper
Chili Powder
Cinnamon
Cloves
Cocoa Powder
Curry
Garlic
Ginger
Horseradish
Mrs. Dash Blends
Nutmeg
Oregano
Parsley
Paprika
Pepper
Rosemary
Sage
Sea Salt
Tarragon
Thyme
Turmeric

Liquids:
Butter Spray (low-fat)
Chicken Broth (low-sodium)
Chili Sauce
Lemon Juice
Lime Juice
Soy Sauce (low-sodium)
Tabasco

Tomato Products:
Marinara Sauce
Salsa
Tomato Paste
Tomato Sauce
Pastes:
Chili Paste
Hummus
Mustard

Sweeteners:
Stevia
Xylitol

Food to remove:
Baked Goods
Beer
Candy
Chips
Chocolate
Conventional white and wheat breads
Cookies
Crackers
Fried Foods
Frozen Meals
Hard Alcohol
Juice
Ice Cream
Soda
Wine
Also remove all foods containing the following ingredients:
Brown Sugar
Corn Syrup
Honey
Hydrogenated Oils
Maple Syrup
Raw Sugar
White Flour
White Rice
White Sugar

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>