New Balance Foundation Obesity Prevention Center Boston Children's Hospital Healthy Food Shopping List

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Stock your kitchen with these foods and you’ll be ready to create a healthy meal or snack in minutes!

Download our healthy food shopping list.

Beverages

  • water
  • milk (1% or 2%) 
  • unsweetened seltzer, mineral water or soda water with fruit essence (lemon, lime or orange)

Fruits

  • apples
  • apricots
  • berries (strawberries, blueberries, raspberries)
  • cherries
  • clementines
  • grapes
  • grapefruit
  • kiwi
  • melon
  • nectarines
  • oranges
  • peaches
  • pears
  • plums
     

Non-starchy vegetables (fresh)

  • artichoke
  • asparagus
  • broccoli
  • cabbage 
  • carrots
  • cauliflower
  • celery
  • collard greens  
  • eggplant
  • green beans
  • lettuce (all types except iceberg)
  • mushrooms
  • okra
  • onions
  • peppers (green, red, yellow, orange)
  • snow peas or sugar-snap peas
  • spinach
  • summer squash
  • tomatoes
  • turnip
  • zucchini

Condiments/Dressings (avoid products with added sugar or other sweeteners) 

  • jams, jellies (with fruit as the first ingredient)
  • mayonnaise
  • mustards
  • sour cream
  • salsa
  • oil-based salad dressings

Dairy

  • plain yogurt, regular or 2% fat (add fresh fruit instead of buying the sugary variety)

Cheese (regular or reduced fat)

  • American
  • cheddar
  • cottage cheese
  • feta
  • mozzarella
  • ricotta
  • snack-sized cheese (string, Laughing Cow® wedges or mini Baby Bel)
  • Swiss

Eggs

  • regular eggs, egg whites, egg substitute (Egg Beaters® or other brands)

Poultry

  • chicken breast
  • turkey breast
  • turkey sausage
  • pre-cooked/sliced chicken  

Fish/seafood (not breaded)

  • lams
  • cod
  • crabs
  • crawfish
  • haddock
  • obster
  • salmon
  • sardines
  • scallops
  • shrimp
  • squid
  • tuna
  • other ocean fish (avoid shark, king mackerel, and tile fish which have high mercury content)
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