Saturday, January 28, 2023
Jan. 28, 2023

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Sherri McMillan’s healthy grocery shopping list

Part of the week seven New You workout

The Columbian

In week seven of the eight-week New Year, new you fitness program personal trainer Sherri McMillan recommends allowing time to shop for foods that will maximize the program’s results. Here is her list of excellent items to put on your grocery shopping trip. See the full week seven workout.

Whole Grains:

o Oatmeal

o Cold cereal – Cherrios, , Bran, Granola

o 100% whole grain bread or English muffins (or other bread products)

o 100% whole wheat pitas

o 100% whole wheat tortillas

o 100% whole wheat pizza shells

o Brown Rice

o 100% whole wheat pasta

Meats (If Vegetarian/Vegan, chose Tofu options):

o Go organic, no hormones etc as much as possible

o Skinless, boneless chicken breast halves and/or frozen cut-up chicken for stir-fries

o Skinless salmon filets / 1 whole fish

o Skinless turkey breasts

o Sliced cooked salmon, turkey or chicken

o White porkchops

o Ground turkey or lean beef

o Frozen chicken or vegetable meat patties

Dairy (If Vegan, chose Soy, Rice, Oat, Almond options):

o Skim milk or low-fat soy/rice/oatbran milk fortified with vitamin D and calcium

o Eggs

o 1 bag of part-skim shredded mozzarella cheese

o Container of feta-cheese

o Low-fat probiotic Yogurt cups

Frozen Foods:

o Bags of frozen veggies – green beans, peas, broccoli, corn, stir-fry

o Bags of frozen fruit – blueberries, raspberries, strawberries

o Frozen Meals – Lean Cuisine or Healthy Choice – When you’re too tired to cook or in a hurry, these are life savers. They are low in salt, calories, fat and Trans-fats plus they’re actually quite yummy!

Canned/Jarred Foods:

o Beans

o Soups – look for low sodium

o Tomato Sauce

o Kalamata Olives

o Sun-dried tomatos

o Soy-nut peanut butter or all-natural peanut butter (no trans fat, no added sugar)


o Bottled Water/Flavored Water

o 100% Orange with pulp/Cranberry/Grapefruit Juice (fortified with calcium, magnesium and Vit. D)

o V-8 (low sodium)

o Green Tea

Fresh Produce: Fruits/Vegetables

o You’ve got complete freedom in this area. Buy what you love but try to go organic as much as possible. Here’s some must haves…

o 3-5 bags of salad mix like Romaine, Spinach or Mixed Greens (make it easy to make salads everyday)

o Bag of cut-up stir-fry veggies

o Pre-cut and washed veggies – carrots, broccoli, sweet peas, cauliflower, celery, asparagus, mushrooms (make it easy to eat your veggies!)

o Peppers – red, yellow, orange, green

o Tomatos/Cucumbers/Onions

o Apples/Pears/Grapes/Bananas/Oranges/Grapefruit/Tangerines – plus whatever is in season


o Olive oil

o Salt/Pepper/Garlic

o Soy sauce – low sodium

o Balsamic vinegar

o Salad dressing/Salad spritzers – vinaigrettes are a great choice

o Marinara sauce

o Cinnamon

o Other favorite spices

o Flaxseed

o Psyliium


o Rice Cakes

o Popcorn

o Nuts – raw walnuts/almonds unsalted- don’t buy too much. And once you get them home, put them in mini-ziplock snack bags separated 10 to a bag

o Dried fruits – apricots, cranberries, apples…

o If you have a real sweet tooth and are looking for healthier options to prevent the 500 plus calorie dessert binges, try the following:

o Yogurt and granola

o Weight-watcher deserts – they typically keep them at 100 calories per serving

o Pudding cups – 60 calories per cup

o Gum/Small bag of hard candies – when you feel a craving coming on, chew on some gum or pop a hard candy and suck on it for a while. It will often do the trick.

o Frozen yogurt – but just buy the smaller cartons to prevent eating a whole gallon