Whole Foods Shopping List

Whole Foods Shopping List

Starting a new diet can be daunting, and if you’re looking to start a whole foods diet it may be hard to start. So where do you start? Here is the ultimate list to start a whole foods diet and what you should get – and what you should avoid.

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)
  • 100% whole grain cereals, like Kashi™ 7 Whole Grain Flakes, Grape Nuts and others (check ingredients)

Fats

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 antibots 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 – natural sweet powder derived from the South American her b Stevia rebaudiana
  • 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

Beverages

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Becky

Owner and Editor at Week99er
Becky is an interior designer, an adjunct professor, a foodie, a product reviewer and a gluten free blogger in Detroit, Michigan. Week99er is a family friendly site featuring products, events and recipes for your family. Contact her at [email protected]

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