What to Include on Healthy Grocery List
* Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.
* Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.
* Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.
* Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
* Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium-fortified orange juice, or goats' milks and cheese.
* Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
* Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
* Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
* For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.
* Don't load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.
* Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.
* Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.
* Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.
* Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
* Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium-fortified orange juice, or goats' milks and cheese.
* Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
* Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
* Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
* For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.
* Don't load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.
| CEREALS | Energy (KCal) | Protein (g) | Carbohydrate (g) | Fat (g) |
| All values are per 100 g of edible portions. | ||||
| Bajra | 361 | 11.6 | 67.5 | 5.0 |
| Barley | 336 | 11.5 | 69.6 | 1.3 |
| Jowar | 331 | 12.3 | 60.9 | 1.9 |
| Maize (dry) | 342 | 11.1 | 66 | 3.6 |
| Maize (tender) | 125 | 4.7 | 24.6 | 0.8 |
| Rice | 345 | 6.8 | 78.2 | 0.5 |
| Rice flakes | 346 | 6.6 | 77.3 | 1.2 |
| Rice (puffed) | 325 | 7.5 | 73.6 | 0.1 |
| Wheat flour | 341 | 12.1 | 69.4 | 1.7 |
| Wheat flour Refined (Maida) | 348 | 11.0 | 73.9 | 0.9 |
| Semolina (Suji) | 348 | 10.4 | 74.8 | 0.8 |
| Vermicelli (Sewia) | 352 | 8.8 | 78.3 | 0.4 |
| Brown bread | 245 | 7.8 | 51.9 | 0.7 |
| PULSES (DALS) | Energy (KCal) | Protein (g) | Carbohydrate (g) | Fat (g) |
| All values are per 100 g of edible portions. | ||||
| Chana | 360 | 17.1 | 60.9 | 5.3 |
| Chana dal | 372 | 20.8 | 59.8 | 5.6 |
| Kala chana (roasted) | 369 | 22.5 | 58.1 | 5.2 |
| Urad dal (whole) | 347 | 24.0 | 59.6 | 1.4 |
| Lobia | 323 | 24.1 | 54.5 | 1.0 |
| Beans (sem,dry) | 347 | 24.9 | 60.1 | 0.8 |
| Moong dal (whole) | 334 | 24.0 | 56.7 | 1.3 |
| Moong dal | 358 | 24.5 | 59.9 | 1.2 |
| Kala chana | 321 | 22.0 | 57.2 | 0.5 |
| Masoor dal | 343 | 25.1 | 59.0 | 0.7 |
| Moth dal | 330 | 23.6 | 56.5 | 1.1 |
| Peas (green) | 93 | 7.2 | 15.9 | 0.1 |
| Peas (dry) | 315 | 19.7 | 56.5 | 1.1 |
| Peas (roasted) | 340 | 22.9 | 58.8 | 1.4 |
| Rajmah | 346 | 22.9 | 60.6 | 1.3 |
| Red gram (Arhar) | 335 | 22.3 | 57.6 | 1.7 |
| Soyabean | 432 | 43.2 | 20.9 | 19.5 |
| ROOTS AND TUBERS | Energy (KCal) | Protein (g) | Carbohydrate (g) | Fat (g) |
| All values are per 100 g of edible portions. | ||||
| Arrow root flour | 334 | 0.2 | 83.1 | 0.1 |
| Beet root | 43 | 1.7 | 8.8 | 0.1 |
| Carrot | 48 | 0.9 | 10.6 | 0.2 |
| Colocasia (Arvi) | 97 | 3.0 | 21.1 | 0.1 |
| Onion | 50 | 1.2 | 11.1 | 0.1 |
| Potato | 97 | 1.6 | 22.6 | 0.1 |
| Radish | 17 | 0.7 | 3.4 | 0.1 |
| Sweet potato | 1.2 | 1.2 | 28.2 | 0.3 |
| Turnip (Shalgam) | 29 | 0.7 | 6.2 | 0.2 |
| Yam (Zimikand) | 79 | 1.2 | 18.4 | 0.1 |
| LEAFY VEGETABLES | Energy (KCal) | Protein (g) | Carbohydrate (g) | Fat (g) |
| All values are per 100 g of edible portions. | ||||
| Bathua | 30 | 3.7 | 2.9 | 0.4 |
| Cabbage | 27 | 1.8 | 4.6 | 0.1 |
| Celery leaves | 37 | 6.3 | 1.6 | 0.6 |
| Colocasia leaves (Arvi leaves) | 56 | 3.9 | 6.8 | 1.5 |
| Coriander leaves (Dhania) | 44 | 3.3 | 6.3 | 0.6 |
| Fenugreek leaves (Methi) | 49 | 4.4 | 6.0 | 0.9 |
| Lettuce | 21 | 2.1 | 2.5 | 0.3 |
| Mustard leaves (Sarso ka saag) | 34 | 4.0 | 3.2 | 0.6 |
| Radish leaves | 28 | 3.8 | 2.4 | 0.4 |
| Spinach (Palak) | 26 | 2.0 | 2.9 | 0.7 |
| OTHER VEGETABLES | Energy (KCal) | Protein (g) | Carbohydrate (g) | Fat (g) |
| All values are per 100 g of edible portions. | ||||
| Ash gourd (Petha) | 10 | 0.4 | 1.9 | 0.1 |
| Beans | 158 | 7.4 | 29.8 | 1.0 |
| Bitter gourd (Karela) | 25 | 1.6 | 4.2 | 0.2 |
| Bottle gourd (Lauki) | 12 | 0.2 | 2.5 | 0.1 |
| Brinjal (Baingan) | 24 | 1.4 | 4.0 | 0.3 |
| Cauliflower (Gobhi) | 30 | 2.6 | 4.0 | 0.4 |
| Cowpea (Lobia) | 48 | 3.5 | 8.1 | 0.2 |
| Cucumber (Kheera) | 13 | 0.4 | 2.5 | 0.1 |
| French beans | 26 | 1.7 | 4.5 | 0.1 |
| Capsicum (Shimla mirch) | 24 | 1.3 | 4.3 | 0.3 |
| Jack fruit (Kathal) | 51 | 2.6 | 9.4 | 0.3 |
| Karonda (fresh) | 42 | 1.1 | 2.9 | 2.9 |
| Ladies finger (Bhindi) | 35 | 1.9 | 6.4 | 0.2 |
| Lotus stem (dry) | 234 | 4.1 | 51.4 | 1.3 |
| Mango (raw) | 44 | 0.7 | 10.1 | 0.1 |
| Papaya (raw) | 27 | 0.7 | 5.7 | 0.2 |
| Parwal | 20 | 2.0 | 2.2 | 0.3 |
| Pumpkin fruit | 25 | 1.4 | 4.6 | 0.1 |
| Ridge gourd (Turai) | 17 | 0.5 | 3.4 | 0.1 |
| Snake gourd (Kakri) | 18 | 0.5 | 3.3 | 0.3 |
| Tinda | 21 | 1.4 | 3.4 | 0.2 |
| Tomato | 20 | 0.9 | 3.6 | 0.2 |
| Water chestnut (Singhara) | 115 | 4.7 | 23.3 | 0.3 |
| FRUITS | Energy (KCal) | Protein (g) | Carbohydrate (g) | Fat (g) |
| All values are per 100 g of edible portions. | ||||
| Amla | 58 | 0.5 | 13.7 | 0.1 |
| Apple | 59 | 0.2 | 13.4 | 0.5 |
| Apricot (fresh) | 53 | 1.0 | 11.6 | 0.3 |
| Apricot (dry) | 306 | 1.6 | 73.4 | 0.7 |
| Bael fruit | 137 | 1.8 | 31.8 | 0.3 |
| Banana (ripe) | 116 | 1.2 | 27.2 | 0.3 |
| Cherries (red) | 64 | 1.1 | 13.8 | 0.5 |
| Currants (black) | 316 | 2.7 | 75.2 | 0.5 |
| Dates (dried) | 317 | 2.5 | 75.8 | 0.4 |
| Dates (fresh) | 144 | 1.2 | 33.8 | 0.4 |
| Figs (Anjeer) | 37 | 1.3 | 7.6 | 0.2 |
| Grapes (blue) | 58 | 0.6 | 13.1 | 0.4 |
| Grapes(pale green) | 71 | 0.5 | 16.5 | 0.3 |
| Guava | 51 | 0.9 | 11.2 | 0.3 |
| Jamun | 62 | 0.7 | 14.0 | 0.3 |
| Lemon | 57 | 1.0 | 11.1 | 0.9 |
| Lichi | 61 | 1.1 | 13.6 | 0.2 |
| Loquat | 43 | 0.6 | 9.6 | 0.3 |
| Mango (ripe) | 74 | 0.6 | 16.9 | 0.4 |
| Melon (Kharbuja) | 17 | 0.3 | 3.5 | 0.2 |
| Mulberry (Shahtoot) | 49 | 1.1 | 10.3 | 0.4 |
| Orange | 48 | 0.7 | 10.9 | 0.2 |
| Orange (juice) | 9 | 0.2 | 1.9 | 0.1 |
| Papaya (ripe) | 32 | 0.6 | 7.2 | 0.1 |
| Peaches | 50 | 1.2 | 10.5 | 0.3 |
| Pears | 52 | 0.6 | 11.9 | 0.2 |
| Phalsa | 72 | 1.3 | 14.7 | 0.9 |
| Pineapple | 46 | 0.4 | 10.8 | 0.1 |
| Plum | 52 | 0.7 | 11.1 | 0.5 |
| Pomegranate | 65 | 1.6 | 14.1 | 0.1 |
| Raspberry | 56 | 1.0 | 11.7 | 0.6 |
| Sharifa | 104 | 1.6 | 23.5 | 0.4 |
| Strawberry | 44 | 0.7 | 9.8 | 0.2 |
| Water melon (Tarbuj) | 16 | 0.2 | 3.3 | 0.2 |
| MILK AND MILK PRODUCTS | Energy (KCal) | Protein (g) | Carbohydrate (g) | Fat (g) |
| All values are per 100 g of edible portions. | ||||
| Milk (Buffalo) | 117 | 4.3 | 5.0 | 6.5 |
| Milk (Cow) | 67 | 3.2 | 4.4 | 4.1 |
| Milk (Human) | 65 | 1.1 | 7.4 | 3.4 |
| Curd (Cow’s milk) | 60 | 3.1 | 3.0 | 4.0 |
| Butter milk | 15 | 0.8 | 0.5 | 1.1 |
| Skimmed milk | 29 | 2.5 | 4.6 | 0.1 |
| Paneer (Cow’s milk) | 265 | 18.3 | 1.2 | 20.8 |
| Paneer (Buffalo’s milk) | 292 | 13.4 | 7.9 | 23.0 |
| Khoa (Whole milk) | 421 | 20.0 | 20.5 | 25.9 |
| Khoa (Skimmed milk) | 206 | 22.3 | 25.7 | 1.6 |
| Cheese | 348 | 24.1 | 6.3 | 25.1 |
| Milk powder (skimmed) | 357 | 38.0 | 51.0 | 0.1 |
| Milk powder (whole) | 496 | 25.8 | 38.0 | 26.7 |
| NUTS AND OIL SEEDS | Energy (KCal) | Protein (g) | Carbohydrate (g) | Fat (g) |
| All values are per 100 g of edible portions. | ||||
| Almond | 655 | 20.8 | 10.5 | 58.9 |
| Cashewnut | 596 | 21.2 | 22.3 | 46.9 |
| Coconut (dry) | 662 | 6.8 | 18.4 | 62.3 |
| Coconut (fresh) | 444 | 4.5 | 13.0 | 41.6 |
| Coconut (milk) | 430 | 3.4 | 11.9 | 41.0 |
| Coconut (water) | 24 | 1.4 | 4.4 | 0.1 |
| Groundnut | 567 | 25.3 | 26.1 | 40.1 |
| Groundnut (roasted) | 570 | 26.2 | 26.7 | 39.8 |
| Mustard (seeds) | 541 | 20.0 | 23.8 | 39.7 |
| Pista | 626 | 19.8 | 16.2 | 53.5 |
| Walnut | 687 | 15.6 | 11.0 | 64.5 |
| Water melon seeds | 628 | 34.1 | 4.5 | 52.6 |
