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Your basic shopping list

(for a family of 2)

Here's a list of basics to have on hand each week. You can make additions or substitutions as you like. This list, though brief, should help you to take an inventory of your food items and ensure that you'll have plenty of nutritional ingredients to combine in a quantity of ways all week long!

Weekly

Pantry items

1 can each (15 oz) black, kidney, and garbanzo beans
1 can (15 oz) corn
2 one pound bags pasta (favorite varieties)
White or brown rice (instant or regular)
5 lb. bag potatoes
1 loaf French or whole wheat bread
1 can (15 oz) seasoned chopped tomatoes
1 can (28 oz) seasoned crushed tomatoes
1 can (15 oz) seasoned tomato sauce
1 jar favorite salsa

Refrigerator/freezer items

8 oz low-fat shredded mozzarella and/or mild cheddar cheese
1 8 oz container plain, nonfat yogurt
1 8 oz container nonfat sour cream
Fresh vegetables as desired (for example, 2 tomatoes, 1 lb. carrots, 1 lb. broccoli, 1 zucchini and a head of green leaf or romaine lettuce)
2 bags frozen vegetables (favorite ?mixed/single veggie)

Periodically

1 small jar crushed fresh garlic
2 medium onions (one yellow, one red)
1 small bottle fresh lemon and lime juice
Basil, oregano, cumin, salt
Olive oil

A few shopping tips

Here's a few tips to keep in mind when shopping for food items. These will help make your decisions a great deal easier. There are so many choices in the food market today that selecting the most tasty and nutritious items can be challenging.

Select items such as cereals and breads which contain 'whole grains.'
Choose fresh vegetables first, then frozen, then canned. Any vegetables are better than none at all!
Select fruit canned in its own juice; avoid 'heavy syrup.'
Choose 1% or fat free milk, instead of 2% or whole.
Look for low-fat cheeses and other dairy products.
If choosing soy or rice beverages, look for the fortified varieties (25-30% calcium).