Saturday, March 27, 2010

GI Grocery List

If you're new to the G.I. diet, this is a good starter grocery list to get your pantry and fridge stocked. Some recipes will require additional ingredients, but this is a great base list that you can use to make a lot of great dishes, or just to snack on "as-is":

PRODUCE:
Apples
Citrus fruits like Oranges, Satsumas, and Grapefruit
Berries
Grapes (freeze these for a frozen treat!)
Carrots
Celery
Salad Greens
Tomatoes

CANNED/JAR ITEMS:
Canned Chickpeas (Garbanzo Beans)
Canned Black Beans
Canned Tuna
Spaghetti Sauce (No sugar added)
Broth (Chicken or Veggie)--I recommended buying bouillon cubes
Unsweetened Applesauce

BAKING ITEMS:
Whole Wheat Pastry Flour or Spelt Flour
Unsweetened Cocoa Powder
Agave Nectar (I prefer Light as opposed to Amber), Splenda (or another sugar substitute)
Baking Powder
Baking Soda
Vanilla Extract
Almond Meal (Ground Almonds)
Ground Cinnamon

MEATS:
Fish (Salmon and Halibut are highest in Omega-3)
Skinless Chicken
Lean Beef
Low-Fat Tofu and/or Veggie Burgers as a meat substitute
Shrimp
Canned Tuna

ADDED SOURCES OF PROTEIN:
Yogurt (Goat Milk Yogurt or Soy Yogurt if you're lactose intolerant)
Cottage Cheese
Eggs (Egg Substitute or Liquid Eggs if you want less cholesterol)
Skim Milk (Unsweetened Almond or Soy Milk if you're lactose intolerant
Hummus (a middle eastern "dip" made with chickpeas/garbanzo beans, olive oil, and spices)

BREADS/GRAINS/CEREAL:
Whole Wheat Bread (check the label to make sure it's not made with honey or sugars!)
Whole Wheat Tortillas
Sprouted Wheat Bread (Ezekiel)
Plain Oats/Oatmeal (not instant)
Whole Wheat Pasta
Basmati Rice
Brown Rice
All-Bran Cereal or 100% Bran Cereal

GOOD FATS:
Olive Oil
Canola Oil
Non-hydrogenated Margarine (Earth Balance if you're lactose intolerant)
Natural no-sugar added Nut Butter (Peanut is cheaper, but Almond is super tasty!)
Almonds

SEASONINGS/FLAVORINGS:
Balsamic Vinegar
Sea Salt (With Iodine!)
Ground Pepper (Or buy a pepper grinder and peppercorns for more flavor!)
Garlic
Low Sodium Soy Sauce
Fat-Free Mayo

BEVERAGES:
Unsweetened Apple Juice
Orange Juice not from concentrate
Water Purification Pitcher or Device for your Sink Faucet (If you don't like tap water, like me! Brita and Pur are two popular manufacturers)
Seltzer Water (mixing this with juice helps satisfy your soda craving!)

Once you've purchased the above, purge your pantry and fridge of the following:
*White Rice
*Cereals that aren't all bran or plain oats
*Muffins (English and otherwise)
*Sugar
*Soft Drinks
*White bread
*Butter
*Artificial Juices/Juice Blends
*Sugary Peanut Butter
*Potatoes
*Fried Frozen Foods
*Honey
*Molasses
*Ice Cream
*Pretzels
*Chips
*Pudding
*Jello
*Popcorn
*Breaded Frozen Foods
*Baked Beans
*Refried Beans
*Bagels
*Regular Mayo
*Cream Cheese
*Donuts
*Cookies
*Crackers
*Rice Noodles
*Macaroni and Cheese
*Rice Milk
*Bacon
*Salami
*Hot Dogs
*Chocolate (other than 70% Cacao-or higher-Dark Chocolate)
*Full-fat Cottage Cheese
*Full-fat Milk
*Watermelon and Canteloupe
*White or All-Purpose Flour

Depressed? Don't be! There are plenty of ways to please your sweeth tooth and your snack cravings. I promise. The best thing about the G.I. Diet is that you eat often, so you won't be hungry. If anything, the G.I. Diet has you eating more than you ever did before.

*I've put an asterisk next to these foods to help you remember to AVOID them

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**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.