Healthy Shopping List

While shopping at the grocery store, try to get most of your foods (~80%) from the perimeter of the food store. You will notice most of the whole, unprocessed foods are along the outside.

Fruits
Berries
Apples
Pineapple
Oranges
Kiwi
Peaches
Plums
Any in-season fruit
Vegetables
Onion
Spinach, kale
Cucumber
Zucchini, squash
Green Beans
Brussel Sprouts
Peppers
Any in-season vegetable
Protein
Boneless, skinless chicken breast
Wild Salmon
Haddock, trout, cod, halibut
Turkey Breast
Lean Beef (90% or greater)
EggsLow-fat or fat-free plain Greek yogurt
Skim milk, kefir
Healthy Fats
Extra virgin olive oil
Olive oil
Ghee
Extra virgin coconut oil
Avocado
Almond ButterChia/Flaxseeds
Almonds, cashews, walnuts
Grains, Legumes, and Starches
Oatmeal
Sweet potatoes
Brown rice, quinoa
Whole wheat bread, tortillas, pasta
Frozen Foods
*Steamer vegetables of your choice
*Chopped vegetables without sauces or added salty seasonings
*No sugar added berries or fruit
Canned Goods
Canned goods can be a way to save money however be mindful of the sodium content!
*Crushed, diced, or whole tomatoes
*Low-Sodium vegetable or chicken broth
*No salt added black or kidney beans
*Chunk light tuna in water
*Low-sodium soup
Oils, Condiments, and Seasonings
Extra virgin olive oil
Mustard, hot sauce (low sodium)
Black pepper or any other seasoning that does not contain a high amount of salt

Have questions? Need support? Reach out to Torque Dietitian Jamie Norton at Nutrition@CrossFitTorque.com

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