Mindful Eating Grocery List

What You Should Not Buy

  • No refined grains

  • White flour and foods made with them

  • White starches, like pasta, rice or breads

  • No refined sugars

  • Table sugar

  • Sweets, like cakes cookies, ice cream, soda etc.

  • Nothing that comes in a bag, box, bottle or package that has more than 5 ingredients, preferably less than 4, and none of those should be sugar, or trans fats

  • Nothing deep fried foods

  • No fast food junk

What You Should Buy

  • Whole Grains

  • 100% whole wheat flour (must way whole wheat not just wheat)

  • 100% whole wheat or whole-grain bread, tortillas, hot and hamburger buns, etc.

  • Ezekiel bread

  • 100% whole wheat pasta

  • Bob’s Red Mill™ offers very clean flour varieties, including almond flour, coconut flour, soy flour and many others

  • Amaranth

  • Barley

  • Brown rice

  • Wild rice

  • Buckwheat

  • Bulgur

  • Quinoa

  • Rye

  • Spelt

  • Steel cut oats (no added sugar)

Fats 

  • Grass fed butter

  • Avocados

  • Walnuts

  • Olive oil

  • Avocado oil

  • Nut oils

  • Grapeseed oil

  • For desserts choose whole whipping cream versus manufactured stuff like cool whip

Produce

  • All fresh vegetables

  • All fresh fruits

Meats and Poultry

  • Grass fed, pasture raised, or organic meat is always best as it is devoid of antibiotics and growth hormones fed to traditionally farmed animals

  • Fresh red meat (steaks, hamburger, ribs and roasts)

  • Fresh pork (steaks and roasts)

  • Fresh chicken

  • Bison or venison

  • Fresh turkey

Fish and Seafood

  • All fresh fish and seafood, preferably wild caught versus farm raised

Dairy

  • Eggs (pasture raised/grass fed or organic)

  • Organic milk or milk from grass fed cows

  • Nut milks (without added sugar)

  • Soy milks (without added sugar)

  • Organic Greek yogurt

  • Organic soy yogurt

  • Cottage cheese

  • Sour cream

  • Block cheeses (shredded adds a chemical to keep the cheese separated)

Beans & Legumes 

Dry beans are best, canned is okay as long as there is no added sugar or salt

  • Adzuki beans

  • Black beans

  • Chickpeas

  • Kidney beans

  • Lentils

  • Navy beans

  • Pinto beans

  • Split peas

  • White beans

Canned Items

Look for cans that are BPA free

Should have the “Non-GMO Project Verified” Seal

  • Vegetables packed in water without sugar and low sodium

  • Canned beans with no added sugar and little to no added sodium

  • Pure coconut milk

  • Marinara sauce with no added sugar and little to no added sodium

  • Olives

  • Tomato sauce or paste (no added sugar)

  • Tuna (packed in water)

  • Chicken (packed in water)

  • Fruit packed only in water (no added sugar)

  • Stocks and broths without sugar, dextrose and low sodium

  • Pickles (in moderation due to salt)

Sweeteners

  • Stevia 

  • Raw honey (in moderation)

  • Sucanat (in moderation)

  • Organic evaporated cane juice (in moderation)

Condiments and Spices

  • Vinegar

  • Mustard with no added sugar

  • Sugar free ketchup

  • All fresh and dried herbs and spices

  • Tahini

  • Hummus

  • Relish (must not have added sugar)

  • Pico De Gallo

  • Fresh salsa

  • Kimchi

  • Sauerkraut

  • Low sodium soy sauce

Packaged and Snack Foods

Should have the “Non-GMO Project Verified” Seal

There are many healthy snack choices that are made with whole food, check labels

Stores like Trader Joe’s and Whole Foods are good places to find many whole food/clean eating packaged items

  • Sun-dried tomatoes

  • KIND™ Snacks

  • LARA Bars

  • These snack bars list their very simple whole ingredients right on front of the package in big bold print

  • Organic 100% Pure Nut Butters - peanut, almond and others are available in brands where the ingredients list is the nut and nothing else

  • Air popped popcorn (check ingredients for anything else added)

  • Raisins, prunes and all dried fruit (as long as nothing else is added, especially sugar, dried fruit is also very high in fruit sugars and should be eaten in moderation, fresh is better)

  • All nuts (plain, raw and unflavored)

  • All seeds (plain, raw and unflavored)

  • 60% + Cacao dark chocolate

  • Unsweetened cocoa powder

  • Vegetable chips – a new trend in healthy snacking, you can find green bean, kale, beet and carrot chips, the best ones will have two ingredients, the vegetable and oil. You can also make your own.

Beverages

  • Water

  • Milk and nut milks

  • Naturally sweetened coffee & tea

  • Freshly squeezed juices (fruit and vegetable)

  • Seltzers/Club Soda (without added sugar)

  • 100% pure coconut milk (high in calories, use in moderation)