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Supermarket List 2012 (Diet-Friendly Grocery Guide)
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Supermarket List 2012 (Diet-Friendly Grocery Guide)

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09.21.12
 

Don't brave the grocery store without a plan of attack! Our aisle-by-aisle supermarket list takes the guesswork out of guilt-free grocery shopping. Check out the very latest edition below, packed with classic staples and brand-new finds. And click here to download the checklist-style PDF version of this list. Happy shopping!

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

 
 
DAIRY
Cheese
FF & RF shredded cheese
Kraft, Sargento, Weight Watchers
FF & RF slices
Kraft, Sargento, Weight Watchers
FF & RF block-style cheese
Lifetime, Cabot Light, Kraft
RF cheese snacks with 100 calories or less
Mini Babybel, Weight Watchers, Cabot Serious Snacking
Light string cheese
Frigo, Sargento, Weight Watchers (Smoked flavor!)
FF & RF crumbled feta cheese
Athenos, President
The Laughing Cow Light cheese wedges
The Laughing Cow 1/3 Less Fat Smooth Sensations Cream Cheese Spreads
FF cream cheese in a tub
Philadelphia
FF, LF & light (not part-skim) ricotta cheese
Frigo, Precious
FF & 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 The Original Almond Cheese Alternative, Galaxy Veggie/GO Veggie!
RF Parmesan-style grated topping (pasta aisle)
Kraft
 
Yogurt
FF yogurt
Yoplait Light, Yoplait Light with Fiber (50-cal Fiber One yogurt with a new name!), Dannon Light & Fit
FF & RF Greek yogurt (with & without fruit)
Fage Total 0% and 2%, Chobani 0% and 2%, Athenos 0%, Oikos 0% and 1 1/2%, Yoplait Greek 100
Yogurt with crunchy toppings
YoCrunch (Greek, Pie Parfaits, Breakfast Blends & more!), Yoplait Light with Granola
 
Pudding, Desserts & Dessert Toppings
SF pudding snack cups
Jell-O, Snack Pack
Mousse Temptations by Jell-O
NSA rice & tapioca pudding
Kozy Shack
Kozy Shack Lactose Free Pudding (tapioca, rice & chocolate)
SF gelatin snack cups
Jell-O
FF Reddi-wip
Cool Whip Free (freezer aisle)
 
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)
 
Milk, Milk Swaps & Creamers
Blue Diamond Unsweetened Vanilla Almond Breeze (refrigerated & shelf-stable)
Light vanilla soymilk (refrigerated)
8th Continent, Silk
Unsweetened coconut milk beverage
So Delicious (refrigerated & shelf-stable)
Blue Diamond Unsweetened Vanilla Almond Coconut Breeze (shelf-stable)
Good Karma Flax Milk (refrigerated)
FF non-dairy liquid creamer
Coffee-mate, So Delicious Original Coconut Milk Creamer
 
Sour Cream & Butter
FF sour cream
Light buttery spread & light whipped butter in a tub
Brummel & Brown, Land O'Lakes, Smart Balance
I Can't Believe It's Not Butter! Spray
 
 
CEREAL
Cold Cereal
Fiber One Original bran cereal
Puffed rice, wheat & corn
Kashi 7 Whole Grain Puffs, Kix
Other cereals with about 150 calories & 4 grams of fiber per 1-cup serving
Kashi Squares Honey Sunshine, Kashi Heart to Heart Warm Cinnamon Oat Cereal, Kashi Simply Maize, Fiber One (all varieties), Barbara's Bakery Puffins, Cinnamon Burst Cheerios, Dulce de Leche Cheerios, Multi Grain Cheerios Peanut Butter, Chocolate Cheerios, Kellogg's Krave
 
Hot Cereal
Old-fashioned oats
Quaker
Instant oatmeal packets
Quaker, Kashi, Nature's Path Organic, BetterOats
Earnest Eats Hot & Fit Cereal (Mayan Blend ROCKS)
 
 
MEAT & SEAFOOD
Poultry
Jimmy Dean, Jennie-O, Butterball, Foster Farms, Perdue, Tyson (Grilled & Ready!)
 
Boneless skinless chicken breast & turkey breast (raw breasts, tenders & cutlets; precooked cutlets, strips & chopped)
Applegate Naturals Chicken Nuggets (frozen)
Lean ground turkey
Lean turkey burger patties (refrigerated & frozen)
Weight Watchers Chicken Burgers (frozen)
Al Fresco Chicken Burgers (pre-seasoned raw patties, refrigerated)
Al Fresco Chicken Sausages (refrigerated)
Turkey pepperoni
Hormel
 
Beef
Laura's Lean Beef
 
Extra-lean ground 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
Oscar Mayer, Hormel, Jennie-O, Applegate Naturals
 
Center-cut bacon
Turkey bacon (look for Jennie-O's improved version!)
Precooked real crumbled bacon
Oscar Mayer Turkey Bacon Bits
 
Packaged & Deli Meats
Extra-lean (96 - 99%) turkey breast, chicken breast, ham & roast beef slices
Boar's Head (lower-sodium options, jerk turkey, chipotle chicken & more), Oscar Mayer (new Selects without artificial preservatives), Applegate, Butterball, Healthy Ones, Sara Lee
97% to 100% FF hot dogs
Hoffy Extra Lean, Hebrew National 97% FF, Ball Park FF, Ball Park Smoked White Turkey
 
Seafood (fresh & frozen)
Tilapia, tuna & other lean fish fillets
Shrimp
Crab
Chicken of the Sea Lump Crabmeat, Trade Winds, MeTompkin
Imitation crabmeat
 
Shelf-Stable Seafood & Other Proteins
Canned & pouched albacore tuna (packed in water)
Canned & pouched boneless & skinless pink salmon (packed in water)
Pouched seasoned tuna
StarKist Tuna Creations
Canned 98% FF chunk white chicken breast (packed in water)
 
 
MEAT SUBSTITUTES
Frozen meatless hamburger-style patties
Boca Original Vegan, Amy's Bistro, MorningStar Farms Grillers Vegan Veggie
Frozen meatless veggie-burger patties
Gardenburger, Boca, Amy's (new Black Bean Veggie Burger!), MorningStar Farms, Dr. Praeger's, Veggie Patch
Frozen ground-beef-style soy crumbles
Boca Meatless Ground Crumbles, MorningStar Farms Meal Starters Grillers Recipe Crumbles
Meatless meatballs (frozen & refrigerated)
Veggie Patch, Nate's, MorningStar Farms
Frozen meatless sausage-style breakfast patties & links
MorningStar Farms
Faux grilled chicken patties, cutlets & strips (frozen & refrigerated)
MorningStar Farms, Lightlife
Frozen breaded-chicken-style soy patties
Boca, MorningStar Farms
Frozen meatless hot dogs
MorningStar Farms Veggie Dogs, Veggie Patch Veggie Dogs
Frozen meatless corn dogs
MorningStar Farms
Meatless Buffalo wings (frozen & refrigerated)
MorningStar Farms, Lightlife
Frozen meatless chicken nuggets
MorningStar Farms
Meatless BBQ Riblets (frozen & refrigerated)
MorningStar Farms, Gardein
 
 
PRODUCE
Fall Seasonal Produce
Broccoli
Butternut squash (Bake-tastic Fries!)
Cranberries
Pears
Turnips (MORE fries!)
 
Fresh Vegetables
Bell peppers
Carrots
Cauliflower
Cucumbers
Eggplant
Jicama
Kale (for HG's kale chips!)
Lettuce
Mushrooms (portabellas ROCK)
Onions (for Lord of the Onion Rings!)
Snow peas & sugar snap peas
Spaghetti squash
Spinach
Tomatoes
 
Bagged Produce
Lettuce mixes
Broccoli cole slaw
Classic coleslaw mix
Bean sprouts
 
Frozen Vegetables
Stir-fry veggies
Cauliflower & broccoli florets
Chopped spinach
Seasoned veggies & veggies in LF sauce
Green Giant Just for One, Green Giant Health Blends, Green Giant Seasoned Steamers
Steam-in-the-bag veggies
Birds Eye, Green Giant, Veg-All
 
Fresh Fruit
Apples
Bananas
Grapefruits
Oranges
 
Frozen Fruit (NSA)
Strawberries
Dark sweet cherries
Mango chunks
Peach slices
Dole Frozen Fruit Single-Serve Cups
 
And any other fruits and veggies!
 
 
CANNED FOODS
Fruit & Veggies
Pineapple packed in juice (chunks, crushed & slices/rings)
Mandarin orange segments packed in juice
Peach slices packed in juice
NSA applesauce
Pure pumpkin
Libby's 100%
Tomatoes (crushed, diced & stewed)
Early/young peas (for HG's guacamole!)
Sweet corn kernels
Green Giant Mexicorn
Jarred roasted red peppers (in water)
Pickles (refrigerated & shelf-stable)
 
Soup
Low-calorie soups
Amy's Organic (Chunky Tomato Bisque!), Amy's Organic Light in Sodium, Progresso 99% FF, Progresso Light (new Chicken Pot Pie Style and Creamy Potato with Bacon & Cheese), Progresso High Fiber, Tabatchnick (frozen), Campbell's V8 Soups, Campbell's Soup at Hand (check stats)
Instant soup
Mishima (Miso! Edamame!)
LF turkey & veggie chili
Amy's, Hormel, Tabatchnick (frozen), Health Valley
FF chicken, beef & vegetable broth (look for low-sodium)
98% FF cream of celery, chicken & mushroom condensed soups
Campbell's
 
Beans
Black beans
Red kidney beans
Cannellini (white kidney) beans
Garbanzo beans (chickpeas)
FF & LF refried beans
 
 
PACKAGED SNACKS
Crackers, Chips & Other Crunchy Snacks
High-fiber crackers (especially flatbread-style)
Wheat Thins Fiber Selects, Ryvita, Wasa, Doctor Kracker
RF baked & popped potato chips
Popchips, Kettle Brand Baked, Baked! Lay's, Pringles Light, Cape Cod 40% RF/Less Fat, Michael Season's Baked (single-serving snacks), Special K Popcorn Chips
LF baked & popped tortilla chips
Guiltless Gourmet, Baked! Tostitos Scoops!, Popchips Tortilla Chips
Lentil & hummus chips
Mediterranean Snacks, Plentils, Simply 7
Pretzels
Snack Factory Pretzel Crisps
Rice snacks & soy crisps
Quaker, Genisoy, Glenny's
Rice cakes
Quaker
94% FF microwave popcorn bags
Jolly Time Healthy Pop, Orville Redenbacher's SmartPop!, Pop Secret 100 Calorie Pop
Freeze-dried fruit
Gerber Graduates Mini Fruits, Just Tomatoes, Etc.!, Funky Monkey, Crispy Green, Sensible Foods
100-calories-or-less snack packs
Nabisco 100 Cal, Kellogg's 100 Calorie Right Bites, Chex 100 Calorie, 100 Calorie Doritos, Pringles Stix
 
Portion-Savvy Candy, Cookies & Sweets
Chocolate candy
Skinny Cow Dreamy Clusters & Heavenly Crisps, Hershey's Simple Pleasures, Hershey's 100 Calorie Bars
Lollipops & hard candy
Dum Dums, Tootsie Pops, Jolly Rancher
Cookies
Nabisco 100 Cal, Quaker Soft Baked Oatmeal Cookies & Crunchy Oat Granola Cookies, Nonni's Biscotti (Salted Caramel!)
Other sweet treats
Entenmann's Little Bites, Weight Watchers Snack Cakes, Sara Lee Pound Cake Slices (frozen), Rice Krispies Treats The Original Bars, Special K Pastry Crisps (new flavors!), Newtons Fruit Crisps
 
Snack Bars
Cereal bars & chewy granola bars
Quaker (Smashbars!), Fiber One, Special K, Kashi, Soyjoy, Kraft MilkBite (refrigerated, near the yogurt), Rickland Orchards All Natural Greek Yogurt Bars
Crunchy granola bars
Nature Valley, Kashi Crunchy Granola, Clif Crunch
Decadent snack bars
Fiber One (new Chewy varieties), Special K, Chex Mix, Nimble by Balance Bar, Balance Mini Energy Bars
"Mini-meal" bars
Kashi GoLean, Kind, Luna (and Luna Fiber!), Larabar, Perfect Foods Bar Lite (refrigerated), Corazonas Oatmeal Squares
 
Nuts & Seeds
Pistachios in the shell
Everybody's Nuts! (seasoned), Wonderful Pistachios
Almonds (whole & sliced)
All Natural Almond Accents, Blue Diamond 100-calorie packs, Emerald 100-calorie packs, Wonderful Almonds
Peanuts in the shell
Sunflower seeds in the shell
 
Jerky
Beef, chicken, turkey, pork & meatless jerky
Jack Link's, Tillamook Country Smoker, Oh Boy! Oberto, Krave, Primal Spirit Foods
 
 
BREAD
Light bread slices
Weight Watchers, Nature's Own 40 Calorie, Nature's Own Double Fiber, Arnold Bakery/Oroweat, Sara Lee Delightful, Pepperidge Farm (Light Style, Very Thin & Whole Grain), Fiber One
Light & high-fiber hamburger & hot dog buns
Wonder 80 Calorie Wheat, Sara Lee Delightful, Pepperidge Farm Classic
100-calorie flat sandwich buns
Arnold/Brownberry/Oroweat Sandwich Thins, Pepperidge Farm Deli Flats, Nature's Own Sandwich Rounds, Weight Watchers Rye Flat Rolls
Light English muffins
Thomas', Western Bagel Alternative, Weight Watchers, Fiber One
High-fiber pitas
Western Bagel Alternative, Weight Watchers
Large high-fiber flour tortillas with about 110 calories each
La Tortilla Factory Smart & Delicious Low Carb High Fiber (Large), La Tortilla Factory 100 Calorie, Mission Carb Balance, Tumaro's 8-Inch Healthy, Tumaro's 8-Inch Low in Carbs
Light high-fiber flatbreads
Flatout Light, Flatout Foldit Flatbreads, Flatout Pinwheel Lavash Flatbread, Flatout Thin Crust Artisan Pizza Flatbreads
6-inch corn tortillas
Corn taco shells (flat-bottomed!)
Light & thin bagels
Western Bagel Alternative 2.0 (reformulated!), Weight Watchers, Thomas' Bagel Thins (and Breakfast Thins!), Kim's Light, Pepperidge Farm Bagel Flats, Nature's Own Thin Sliced Bagels
Pillsbury Crescent Recipe Creations Seamless Dough Sheet (refrigerated)
Pillsbury Classic Pizza Crust dough (refrigerated)
Pillsbury RF Crescent Rolls dough (refrigerated)
Lavash bread (bakery or ethnic-food aisle) 
 
 
FROZEN MEALS & MEAL STARTERS
LF waffles
Eggo LF, Van's Lite
Breakfast sandwiches, bowls & wraps
Kraft Bagel-fuls, Weight Watchers Smart Ones Smart Beginnings, Jimmy Dean Delights Breakfast Sandwiches & Bowls, Cedarlane Egg White Omelettes & Breakfast Burritos, Amy's Hot Cereal Bowls
Flatbreads, panini & pocket sandwiches
Amy's Pocket Sandwiches, Lean Pockets, Lean Cuisine (Flatbread Melts & Panini), Weight Watchers Smart Ones Flatbreads
Burritos & wraps
Amy's, Cedarlane
Pizzas (multi-serving & single-serving)
Kashi, Amy's (Light & Lean!), Lean Cuisine, Weight Watchers Smart Ones, VitaPizza (request it!), Naked Pizza (Superbiotic one ROCKS)
Classic entrées
Kashi, Healthy Choice, Lean Cuisine, Cedarlane, Amy's (Light & Lean!), MorningStar Farms, Lightlife
Steam-ready meals
Lean Cuisine Market Collection, Healthy Choice Cafe Steamers, Kashi Steam Meals
Amy's Cheese Pizza Toaster Pops
Contessa Stir-Fry Meals
Garden Lites Souffles (Pizza flavor!)
Applegate Naturals Wheat-Free Beef Corn Dogs
 
 
ICE CREAM, FROZEN DESSERTS & DESSERT INGREDIENTS
Light & FF ice cream cartons
Dreyer's/Edy's Slow Churned Light (seasonal flavors!), Breyers FF
Portion-controlled cups of light ice cream
Skinny Cow, Weight Watchers, Dreyer's/Edy's
Frozen yogurt
Dreyer's/Edy's Slow Churned Yogurt Blends, Oikos Frozen Greek Yogurt, Healthy Choice Greek Frozen Yogurt, TCBY Frozen Yogurt
Lifeway Frozen Kefir
Light & LF ice cream bars
Skinny Cow (Truffle Bars!), Breyers Smooth & Dreamy, Blue Bunny Sweet Freedom Snack Size
LF ice cream sandwiches
Skinny Cow, Weight Watchers, Klondike Slim-a-Bear, Breyers Smooth & Dreamy, Blue Bunny (Birthday Party!)
Light & LF ice cream cones
Weight Watchers, Skinny Cow, Nestle Lil' Drums
LF fudge bars
Weight Watchers Giant, Skinny Cow, Healthy Choice Premium, NSA Fudgsicles
Fruit bars
Blue Bunny FrozFruit, Fruitfull Juice Bars, Dreyer's/Edy's Fruit Bars
Sorbet & light ice cream bars
Weight Watchers Giant, SF Creamsicles
SF Popsicles
Mini fillo shells
Athens
Cool Whip Free
Vitalicious VitaTops
Cake cones
Sugar cones
 
 
SAUCES, SALAD DRESSINGS & SHELF-STABLE CONDIMENTS
Light, LF & FF salad dressings
Newman's Own Lite LF Sesame Ginger Dressing (and others in the Lite line), Wish-Bone Light, Kraft Free, Kraft Light, Litehouse (check stats), Hidden Valley FF, Girard's FF, Bolthouse Farms
Spray dressings
Wish-Bone Salad Spritzers
Vinegar (balsamic, seasoned rice, etc.)
Nakano Seasoned Rice Vinegars (so many flavors!)
BBQ sauce (with 45 calories per serving)
Stubb's
FF mayonnaise
Hellmann's/Best Foods Dijonnaise
Mustard (honey, Dijon, spicy brown, yellow)
Vivi's Original Sauce Carnival Mustards (request 'em!)
Ketchup
Heinz (No Salt Added, Reduced Sugar, Organic Heinz, Simply Heinz)
Frank's RedHot Original Cayenne Pepper Sauce
RF peanut butter
Skippy RF Creamy & RF Super Chunk
Justin's Nut Butters (portion-controlled packs)
Better'n Peanut Butter/Peanut Wonder
SF & low-sugar fruit preserves & jam
Smucker's SF & Low Sugar Preserves & Jams, Polaner SF Preserves with Fiber
Thick marinades (30 calories or fewer per tablespoon)
Lawry's, Newman's Own, Mrs. Dash
LF marinara, pasta & pizza sauce
Classico, Dei Fratelli
Salsa
La Victoria, Wholly Salsa (refrigerated in produce section), Pace
Reduced-sodium/lite soy sauce
SF pancake syrup
Cary's SF, Mrs. Butterworth's SF, Log Cabin SF
Jet-Puffed Marshmallow Creme
Light & FF caramel dip (produce section!)
Marzetti Light & FF Caramel Dip, Litehouse LF & Original
Light & SF chocolate syrup
Hershey's Lite & SF
 
 
BEVERAGES
Spring water
Flavored water (check calories & servings per container!)
Aquafina FlavorSplash, Zero-Calorie SoBe Lifewater, Vitaminwater Zero, Activate Drinks, Minute Maid Fruit Falls & Just 10 Pouches
Coconut water
Zico, O.N.E., Vita Coco, Taste Nirvana (especially Coco Aloe), Coco Libre, Harmless Harvest
Low-calorie & light juice beverages
Diet V8 Splash, V8 V-Fusion Light, Trop50 (new tea blends!), Ocean Spray Diet (Cran-Cherry!), Ocean Spray Light
Low-calorie powdered drink mixes
Crystal Light & Crystal Light Pure, Wyler's Light, Lipton Iced Tea To Go (Tea & Honey mixes!), AriZona SF, True Lemonade
Diet soda & club soda
Coke Zero, Coke Cherry Zero, Sprite Zero, A&W Diet Root Beer, Dr. Brown's Diet, Blue Sky Free Root Beer
Diet iced tea
Diet Snapple (Trop-A-Rocka rocks!), Diet AriZona
Unsweetened iced tea
Tejava, Gold Peak Tea
Tea bags
Celestial Seasonings, Tazo, Stash
Unsweetened instant iced tea mix
Lipton
Ready-to-brew coffee
Millstone, Dunkin' Donuts, K-Cups, Starbucks (Blonde Roast!)
Instant coffee granules
Folgers, Nescafe Taster's Choice
Starbucks VIA Ready Brew
Hot cocoa packets with 20 to 25 calories each
Swiss Miss Diet, Nestle FF
 
 
BAKING PRODUCTS, PANTRY STAPLES, SPICES & MORE
Whole-wheat flour
Pancake mix
Aunt Jemima Whole Wheat Blend, Hungry Jack Complete Extra Light & Fluffy, Fiber One Complete, Bisquick Heart Smart
Mini semi-sweet chocolate chips
Mini marshmallows
Unsweetened cocoa powder
Moist-style cake mixes
Brownie mix
Betty Crocker, No Pudge!
Betty Crocker Cereal Muffin Mixes
LF graham crackers & chocolate graham crackers
SF FF instant pudding mix
Jell-O SF FF Instant
Nonstick cooking spray
Pam (Original, Olive Oil & Butter Flavor)
Instant potato flakes
Betty Crocker 80 Calories Per Serving Pouch Potatoes
High-fiber pasta
Ronzoni Healthy Harvest & Smart Taste, Barilla Plus & Whole Grain
House Foods Tofu Shirataki Noodle Substitute (in the refrigerated tofu section!)
Wonton wrappers
Egg roll wrappers
No-calorie sweetener packets
Splenda, Equal, Truvia, Stevia Extract In The Raw, Nectresse (new & natural!)
Splenda No Calorie Sweetener, granulated (comes loose, not in packets)
SF calorie-free flavored syrups
Torani SF Syrups
SF & FF flavored powdered creamer
Coffee-mate SF & FF French Vanilla (even regular ones have reasonable stats!)
FF plain powdered creamer
Coffee-mate FF The Original
Dry taco, fajita & chili seasoning mix
Dry onion soup/dip mix
Dry ranch dressing/dip mix
Jarred chopped garlic
Sun-dried tomatoes in pouches (or packed in oil; drain 'em!)
 

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HG Heads-Up: This is not an all-inclusive, be-all and end-all list. There are foods we love that may have been left off... and things you love that may not have been included. We think the list is pretty terrific though! Consider it a companion to help guide you through the aisles of your local market.

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