Supermarket List 2016 (HG's Healthy Grocery Guide)

Jan 20 2016
Ready for today's edition of "Small Changes, Big Results"? It's HG's Official 2016 Supermarket List! Upgrade your tired ol' grocery list with our annual aisle-by-aisle guide. This year's edition is better than ever: streamlined yet jam-packed with healthy picks! Check it out, download the checklist-style printable PDF, and share it with your friends!

Abbreviations: FF = fat-free, RF = reduced-fat, LF = low-fat, NSA = no-sugar-added

Dairy

Cheese

  • RF shredded cheese: Sargento, Kraft, Weight Watchers
  • RF/low-calorie slices: Sargento (regular and Ultra Thin), Kraft (regular and Slim Cut), Weight Watchers
  • RF cheese snacks with 100 calories or less: Mini Babybel, Cabot Serious Snacking, Jarlsberg Minis
  • Light string cheese: Frigo, Sargento, Weight Watchers
  • RF crumbled feta cheese: Athenos
  • The Laughing Cow Light cheese wedges
  • RF cream cheese in a tub: Philadelphia
  • LF or light (not part-skim) ricotta cheese: Frigo, Galbani
  • LF cottage cheese with & without fruit: Knudsen/Breakstone's On the Go!/Snack Size & Doubles, Fiber One, Friendship Fit to Go 1%
  • Almond cheese & soy cheese (low in fat): Lisanatti Foods, Go Veggie
  • Grated Parmesan cheese
  • Elli Quark (yummy yogurt alternative)


Yogurt

  • FF yogurt: Yoplait Light, Dannon Light & Fit
  • FF & RF Greek yogurt with & without fruit: Fage; Chobani (check out Simply 100); Oikos; Yoplait (Greek 100, Greek 100 Whips!, and more); Dannon Light & Fit Greek
  • Yogurt with crunchy toppings: YoCrunch (Cereal Bowl, YOPA!), Chobani Flips
  • Yogurt with oats and/or seeds: Yoplait Plenti, Chobani Oats


Egg Products

  • FF liquid egg substitute: Egg Beaters Original, Better'n Eggs, Nulaid ReddiEgg
  • Liquid egg whites: AllWhites, Egg Beaters 100% Egg Whites
  • Eggs (for hard-boiled whites and more)


Milk, Milk Swaps & Creamers

  • FF dairy milk
  • Unsweetened almond milk (refrigerated & shelf-stable): Blue Diamond Almond Breeze, So Delicious Dairy Free, Silk
  • Unsweetened cashew milk (refrigerated & shelf-stable): Blue Diamond Almond Breeze (almond-cashew blend), Silk, So Delicious Dairy Free
  • Light vanilla soymilk (refrigerated): 8th Continent, Silk
  • Unsweetened coconut milk beverage (refrigerated & shelf-stable): So Delicious Dairy Free, Blue Diamond Almond Coconut Breeze (almond milk and coconut milk blend), Silk
  • Low-calorie non-dairy liquid creamer: Coffee-mate Natural Bliss, So Delicious Dairy Free Original Coconut Milk Creamer


Sour Cream & Butter

  • Light sour cream
  • Light buttery spread & light butter in a tub: I Can't Believe It's Not Butter Light!, Brummel & Brown, Land O'Lakes, Smart Balance


Cereal

Cold Cereal

  • High-fiber bran cereal: Fiber One Original, All Bran Original, Nature's Path SmartBran
  • Puffed rice, wheat & corn: Kashi 7 Whole Grain Puffs, Kix
  • Other cereals with about 150 calories & 4 grams of fiber per cup: Kashi Heart to Heart Warm Cinnamon Oat Cereal, Kashi Simply Maize, Fiber One (all varieties), Barbara's Puffins, Multi-Grain Cheerios (both Peanut Butter & Dark Chocolate Crunch), Cheerios + Ancient Grains 


Hot Cereal

  • Old-fashioned oats: Quaker
  • Instant oatmeal packets: Quaker (classic, Protein, and Steel Cut Quick 3 Minute), Kashi, Nature's Path Organic, BetterOats (including Oat Fit)
  • Pacific Organic Unsweetened Steel-Cut Oatmeal (ready-made)


Meat & Seafood

Poultry

  • Boneless skinless chicken breast & turkey breast (both raw and ready to eat): Tyson Grilled & Ready, Applegate Naturals
  • Lean chicken burgers: Weight Watchers (frozen), Al Fresco (refrigerated & frozen)
  • Fully cooked chicken sausage (refrigerated): Al Fresco, Applegate Organics
  • Al Fresco All Natural Chicken Meatballs (refrigerated & frozen)
  • Lean ground turkey (7% fat or less)
  • Lean turkey burger patties (refrigerated & frozen)
  • Turkey pepperoni: Hormel, Applegate Naturals Uncured Mini
  • Turkey sausage patties: Jimmy Dean 


Beef

  • Extra-lean ground beef (4% fat or less): Laura's Lean Beef
  • Extra-lean & lean steak (top round, top sirloin, strip, tenderloin, t-bone & shoulder)


Pork

  • Extra-lean & lean pork (tenderloin, top loin chops, top loin roast, center loin chops, center rib chops & sirloin roast)


Bacon

  • Center-cut bacon or turkey bacon: Oscar Mayer, Hormel, Jennie-O, Applegate Naturals & Organics
  • Precooked real crumbled bacon: Oscar Mayer, Hormel
  • Oscar Mayer Turkey Bacon Bits


Packaged & Deli Meats

  • Extra-lean turkey breast, chicken breast, ham & roast beef slices (look for lower-sodium): Boar's Head, Oscar Mayer (Selects Natural), Applegate Naturals, Butterball, Healthy Ones, Sara Lee, Laura's Lean
  • Extra-lean & lean hot dogs: Hoffy Extra Lean, Hebrew National 97% FF, Ball Park (Lean, Smoked White Turkey, Applewood Smoked Chicken Franks)


Seafood (fresh & frozen)

  • Tilapia, tuna, cod, sea bass & other lean fish
  • Shrimp
  • Crab: Chicken of the Sea Lump Crabmeat, Trade Winds, MeTompkin
  • Imitation crabmeat
  • Gorton's Smart & Crunchy Breaded Fish Products


Shelf-Stable Seafood & Other Proteins

  • Canned & pouched albacore tuna (packed in water)
  • Canned & pouched boneless & skinless pink salmon (packed in water)
  • Pouched seasoned tuna & tuna salad: StarKist (Tuna Creations, Kid's Creations, Ready-to-Eat Tuna Salad, Gourmet Selects Pouches)
  • StarKist Salmon Creations


Meat Substitutes

  • Frozen meatless hamburger-style patties: Boca Original Vegan, Amy's Bistro, MorningStar Farms Grillers Original, Gardein The Ultimate Beefless Burger
  • Frozen meatless veggie-burger patties: Gardenburger, Boca, Amy's, MorningStar Farms, Dr. Praeger's
  • Frozen ground-beef-style soy crumbles: Boca Meatless Ground Crumbles, MorningStar Farms Meal Starters Grillers Recipe Crumbles (and Chipotle Black Bean Crumbles), Gardein Beefless Ground
  • Meatless meatballs (frozen): Nate's, MorningStar Farms, Amy's
  • Faux grilled chicken (frozen & refrigerated): MorningStar Farms, Lightlife, Beyond Meat
  • Frozen meatless sausage: MorningStar Farms Original Sausage Patties
  • Meatless Buffalo wings (frozen & refrigerated): MorningStar Farms, Lightlife, Gardein
  • Gardein Sizzling Szechuan Beefless Strips (frozen)
  • Lightlife Fakin’ Bacon Organic Smoky Tempeh Strips (refrigerated)


Produce

Fresh Fruits & Vegetables

Choose your favorites!

Bagged Produce

  • Lettuce mixes
  • Broccoli cole slaw
  • Green Giant Fresh Cauliflower Crumbles


Frozen Vegetables

  • Stir-fry veggies
  • Cauliflower & broccoli florets
  • Steam-in-the-bag veggies: Birds Eye, Green Giant
  • Birds Eye Recipe Ready Frozen Vegetables (major timesaver!)
  • Birds Eye Steamfresh Flavor Full (Buffalo Cauliflower!)
  • Trader Joe’s Organic Riced Cauliflower
  • Frozen sweet corn kernels


Frozen Fruit (NSA)

  • Strawberries
  • Dark sweet cherries
  • Mixed berries
  • Mango chunks
  • Peach slices


Canned & Jarred Foods

Fruit & Veggies

  • Pineapple packed in juice
  • Mandarin orange segments packed in juice
  • Peach slices packed in juice
  • NSA applesauce
  • Pure pumpkin: Libby's 100%
  • Crushed tomatoes (sauce swap!)
  • More tomatoes (diced, stewed, seasoned, etc.)
  • Pickles (refrigerated & shelf-stable)


Soup

  • Low-calorie soups: Amy's (Chunky Tomato Bisque! Light in Sodium varieties!), Progresso Light, Campbell's Healthy Request & Soup on the Go (check stats), Pacific Foods
  • LF turkey & veggie chili: Amy's Organic Medium Black Bean, Hormel, Health Valley
  • FF chicken, beef & vegetable broth (look for low-sodium)


Beans

  • Black beans
  • Red kidney beans
  • Cannellini (white kidney) beans
  • Garbanzo beans (chickpeas)
  • FF & LF refried beans


Packaged Snacks

Crackers, Chips & Other Crunchy Snacks

  • Crackers with fiber (especially flatbread-style): Ryvita, Wasa, Doctor Kracker, Old London Melba Toast & Snacks, Van's Gluten Free Baked Crackers
  • RF baked & popped chips: Popchips, Quaker Popped, Kettle Brand Baked Potato Chips, Lay's Oven Baked, Cape Cod 40% RF/Less Fat, Special K Popcorn Chips & Cracker Chips, Crunchmaster Popped Edamame Chips
  • LF baked & popped tortilla chips: Guiltless Gourmet Baked Tortilla Chips, Tostitos Oven Baked Scoops!
  • Chickpea snacks: The Good Bean, Saffron Road, Biena
  • Enlightened The Good-For-You Crisp Roasted Broad Beans
  • Seaweed snacks: GimMe All Natural, Annie Chun
  • Ready-to-eat light popcorn: Smartfood Delight, Cape Cod Naturally Simple, Popcorn Indiana Fit Popcorn
  • Freeze-dried fruit: Just Tomatoes, Etc!, The Funky Monkey, Crispy Green, Sensible Foods


Portion-Savvy Sweet Treats

  • Lollipops & hard candy: Dum Dums, Tootsie Pops, Jolly Rancher
  • Cookies: Nonni's Biscotti (Salted Caramel!) and THINaddictives


Snack Bars

  • Cereal bars & chewy granola bars: Quaker, Fiber One, Special K, Kashi, Soyjoy, Corazonas HeartBar Oatmeal Square Minis
  • "Mini-meal" bars: Kind, Luna (especially Protein!), Larabar, Lite Perfect Bar (refrigerated), Corazonas HeartBar Oatmeal Squares, Quest Bars


Nuts & Seeds

  • Pistachios in the shell: Wonderful
  • Almonds (whole & sliced): Blue Diamond (try 100-calorie packs and flavored varieties like Sea Salt Dark Chocolate), Emerald 100-calorie packs, Wonderful
  • Chia seeds


Jerky & Other Meat Snacks

  • Beef, chicken, turkey, pork & meatless jerky: Jack Link's, Tillamook Country Smoker, Oberto, Krave, Primal Spirit Foods
  • Jennie-O All Natural Turkey Breast Sticks (refrigerated)
  • Hillshire Snacking Grilled Chicken Bites (refrigerated)


Bread

  • Light bread slices: Weight Watchers, Nature's Own 40 Calories & Double Fiber, Arnold Bakery Light Bread, Sara Lee 45 Calories & Delightful, Pepperidge Farm Light Style & Very Thin, Fiber One
  • 100-calorie flat sandwich buns: Arnold/Brownberry/Oroweat Sandwich Thins, Pepperidge Farm Deli Flats, Nature's Own Sandwich Rounds
  • Light English muffins: Thomas' (Double Protein & High Fiber)
  • High-fiber pitas: Western Bagel Alternative
  • Large high-fiber flour tortillas with about 110 calories each: La Tortilla Factory (Smart & Delicious Low Carb High Fiber, 100 Calorie), Mission Fajita Carb Balance, Tumaro's (Low-in-Carb, New York Deli-Style, Mexican Style)
  • Light high-fiber flatbreads: Flatout (Hungry Girl Foldits, Light, ProteinUP CarbDown, Pinwheel Lavash, Thin Crust Artisan Pizza, Gluten Free)
  • 6-inch corn tortillas
  • Corn taco shells (flat-bottomed)
  • Light & thin bagels: Western Bagel Alternative 2.0, Weight Watchers, Thomas' Bagel Thins, Pepperidge Farm Bagel Flats


Frozen Meals & Meal Starters

  • LF waffles: Eggo Nutri-Grain LF, Van's Lite
  • Breakfast sandwiches, bowls, wraps & more: Weight Watchers Smart Ones, Jimmy Dean Delights Breakfast Sandwiches & Bowls, Special K Flatbread Breakfast Sandwiches, Cedarlane Egg White Omelettes & Frittatas, Amy's Hot Cereal Bowls, EVOL Lean & Fit
  • Burritos & wraps: Amy's, Cedarlane, EVOL, Red's
  • Pizzas (multi-serving & single-serving): Hungry Girl Originals, Kashi, Amy's (Light & Lean), Lean Cuisine, Weight Watchers Smart Ones, Better4U, MorningStar Farms
  • Classic entrees: Kashi, Healthy Choice (Steamers), Lean Cuisine, Cedarlane, Amy's (Light & Lean), MorningStar Farms, Lightlife, EVOL
  • Garden Lites (Souffles & more)
  • Low-calorie soups: Tabatchnick
  • LF veggie chili: Tabatchnick


Ice Cream, Frozen Desserts & Dessert Ingredients

  • Light ice cream cartons: Dreyer's/Edy's Slow Churned, Halo Top All Natural, Arctic Zero
  • Portion-controlled light ice cream: Dreyer's/Edy's Slow Churned, Weight Watchers
  • Frozen yogurt: Dreyer's/Edy's Slow Churned Yogurt Blends, Stonyfield Organic Frozen Nonfat & Low Fat Yogurt, Healthy Choice Greek Frozen Yogurt
  • Yasso Frozen Greek Yogurt bars (Sea Salt Caramel! Chocolate Fudge!)
  • So Delicious Dairy Free Almond & Coconut Milk Frozen Desserts (including Minis)
  • Enlightened The Good-For-You Ice Cream
  • JC’s Nudies
  • LF fudge bars: Healthy Choice Premium, Weight Watchers Giant, Skinny Cow, NSA & LF Fudgsicles
  • Fruit bars: Blue Bunny FrozFruit, Fruitfull Juice Bars, Nestlé Outshine (try Fruit & Veggie), Fruttare (plus Fruit & Milk bars), Chloe’s Soft Serve
  • All-Natural GoodPop
  • Mini fillo shells: Athens
  • Frozen whipped topping: Truwhip (Original or Skinny), So Delicious CocoWhip!
  • Dole Strawberry, Banana, and Pineapple Dippers


Sauces, Salad Dressing & Condiments

  • Light & LF salad dressings: Newman's Own Lite (Sesame Ginger!), Wish-Bone Light, Bolthouse Farms (esp. yogurt dressings), Kraft Light, Litehouse Lite & Opa, Margie’s, Marzetti Simply Dressed & Light
  • Vinegar (balsamic, rice, seasoned rice, red wine, white wine, cider): Nakano Seasoned Rice Vinegars (Mango!), Pompeian (Jalapeño!)
  • BBQ sauce (with 45 calories or less per 2-tbsp. serving): Stubb's
  • Light mayonnaise
  • Hellmann's/Best Foods Dijonnaise
  • Mustard (honey, Dijon, spicy brown, yellow, and fun flavors like the ones by French's!)
  • Ketchup: Heinz (Real Jalapeño, No Salt, Reduced Sugar, Organic, Simply, Balsamic Vinegar)
  • Hot sauces: Frank's RedHot Original, Tabasco
  • RF peanut butter: Jif RF, Skippy RF Creamy & RF Super Chunk
  • Justin's Nut Butters (portion-controlled packs)
  • Powdered peanut butter: Jif, Just Great Stuff, PB2
  • Low-sugar fruit preserves & jam: Smucker's Low Sugar
  • Marinades (30 calories or less per tbsp.): Lawry's, Mrs. Dash, Margie's
  • LF marinara, pasta & pizza sauce: Classico, Dei Fratelli
  • Salsa: La Victoria, Pace, Newman's Own
  • Hummus: Eat Well Embrace Life (esp. Other Bean varieties like Zesty Sriracha Carrot!), Tribe Swirl
  • Single-serving guacamole: Wholly Guacamole Minis, GoodFoods Tableside Greek Yogurt Guacamole
  • Reduced-sodium/lite soy sauce
  • Slawsa


Beverages

  • Spring water
  • Flavored water (check calories & servings per container): Nestlé Pure Life Water, V8 Infused Water, Vitaminwater Zero, 0 Calories SoBe Lifewater
  • WTRMLN WTR Cold-Pressed Juiced Watermelon
  • Low-calorie & light juice beverages: Diet V8 Splash, V8 V-Fusion Light, Trop50, Ocean Spray Diet & Light, Bai5
  • Low-calorie drink mixes: True Lemon, Crystal Light, Starbucks VIA Refreshers
  • Diet soda & club soda: Zevia, Honest Fizz, Blue Sky, Coke Zero (and other Zeros), Dr. Brown's Diet
  • Unsweetened sparkling water: Dasani, LaCroix, Nestlé Pure Life Exotics, Spindrift Seltzer
  • Unsweetened and diet iced tea: Tejava, Diet Gold Peak Tea, Argo (unsweetened), Diet Snapple (Trop-A-Rocka!), Diet AriZona
  • Unsweetened instant iced tea mix: Lipton
  • Tea bags: Celestial Seasonings, Tazo, Stash, Bigelow, Good Earth
  • Ready-to-brew coffee: Dunkin' Donuts (Bakery Series!), K-Cups, Starbucks (Blonde Roast!)
  • Instant coffee granules: Folgers, Nescafé Taster's Choice
  • Starbucks VIA Ready Brew
  • Cold-brew coffee: Chameleon, Trader Joe's
  • Mamma Chia Organic Chia Squeeze Vitality Packs (beverage/snack hybrids)


Baking Products & Pantry Staples

  • Whole-wheat flour
  • Pancake mix: Aunt Jemima Whole Wheat Blend, Hungry Jack Complete Extra Light & Fluffy, Bisquick Heart Smart, FlapJacked
  • Protein powder with about 100 calories per serving: Quest, Designer Whey, Tera's Whey, Rainbow Light, Jay Robb
  • Mini semi-sweet chocolate chips
  • Unsweetened cocoa powder
  • Unsweetened coconut flakes
  • Nonstick cooking spray: Pam (Original, Olive Oil, Butter Flavor, Simply Coconut), Pompeian 100% Grapeseed Oil
  • Grapeseed oil and/or olive oil: Pompeian 100% Grapeseed Oil, Pompeian OlivExtra Premium Mediterranean Blend Oil
  • High-fiber pasta: Barilla (ProteinPLUS, White Fiber, Whole Grain), Ronzoni (Healthy Harvest, Smart Taste, Ronzoni 150)
  • House Foods Tofu Shirataki Noodle Substitute (refrigerated tofu section!)
  • No-calorie sweetener packets: Truvia, SweetLeaf, Stevia In the Raw, Splenda, Equal
  • No-calorie granulated sweetener (comes loose, not in packets): Truvia, Stevia In The Raw, Splenda


HG Heads-Up: This isn't a be-all and end-all list. There are more foods we love, and things you love that may not have been included. Consider it a companion to help guide you through the aisles of your local market!

Chew on this:

Today, January 20th, is National Cheese Lovers Day. Mega Mac & Cheese, anyone?

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