By Kirsten Morningstar and Rebecca Swanner
"Rule #13: Shop the Periphery of the Supermarket and Stay Out of the Middle." —Michael Pollan, Food Rules
Shopping for ingredients can be daunting. Even if you take noted nutrition writer Michael Pollan's advice and stick to the perimeter of the store, where you can gather your fresh produce, dairy products, and meat (or better yet, shop at a farmers' market), what about when you need to venture into the center aisles, where you'll find packaged and processed goods for, say, condiments or chicken broth? Which deli meat is nitrite free? Which veggie burgers aren't chock full of filler?
Your Grocery Store Guide
Condiments and Spreads:
Ketchup: Whole Foods 365 Organic Tomato Ketchup or Heinz's Simply Heinz Ketchup
Mustard: Morehouse Yellow Mustard
Mayonnaise: Spectrum Organic Mayonnaise
Hot Sauce: Tabasco Pepper Sauce
Soy Sauce: Kikkoman Low-Sodium Soy Sauce or Trader Joe's Low-Sodium Soy Sauce
Peanut Butter: Laura Scudder's All-Natural Peanut Butter
Jam: St. Dalfour or Bonne Maman
Salad Dressing: Annie's Naturals Balsamic Vinaigrette
Dairy and Nondairy:
Greek Yogurt: Fage Total 0% Plain or Chobani Nonfat Plain
Regular Yogurt: DANNON All-Natural Plain Nonfat Yogurt
Cottage Cheese: Daisy Low-Fat Cottage Cheese
Cream Cheese: Organic Valley Cream Cheese or Philadelphia Original Cream Cheese
Half and Half: Horizon Organic Half & Half
Soy Milk: Organic Edensoy
Almond Milk: Pacific Almond Milk
Rice Milk: Rice Dream
Bread Products:
Bread: Food for Life 7 Sprouted Grains Bread
English Muffins: Food for Life 7 Sprouted Grains English Muffins
Whole Grain Tortillas: Food for Life Ezekiel 4:9 Taco Size Whole-Grain Tortillas
Hamburger Buns: Food for Life Sprouted Whole-Grain Burger Buns
Cereal: Engine 2 Rip's Big Bowl (any variety)
Frozen Waffles: Kashi 7-Grain Waffles
Pancake Mix: Baker Mills Kodiak Cakes
Proteins:
Prepackaged Deli Turkey or Ham: Applegate Farms
Vegetarian Burgers: Asherah's Gourmet Vegan Burgers or Original Sunshine Burgers
Hot Dogs: Applegate Great Organic Beef Hot Dogs
Dips, Sauces, and Soup:
Hummus: Haig's Hummus
Applesauce: Santa Cruz Organic Applesauce
Jarred Salsa: Newman's Own Medium Salsa
Soup: Amy's Light in Sodium Soups
Components:
Chicken Stock: Pacific Organic Free Range Low-Sodium Chicken Broth
Vegetable Stock: Kitchen Basics Vegetable Cooking Stock, Unsalted
Breadcrumbs: Ian's Whole Wheat Panko Breadcrumbs
Marinara Sauce: Silver Palate Low-Sodium Marinara Pasta Sauce
Olives: Early California Pitted Kalamata Greek Olives
Snacks:
Crackers: Wasa Hearty Grain or Whole-Grain
Tortilla Chips: Guiltless Gourmet Unsalted
Beef Jerky: Oberto All-Natural Beef Jerky
Iced Tea: Tejava Iced Tea
Shopping for ingredients can be daunting. Even if you take noted nutrition writer Michael Pollan's advice and stick to the perimeter of the store, where you can gather your fresh produce, dairy products, and meat (or better yet, shop at a farmers' market), what about when you need to venture into the center aisles, where you'll find packaged and processed goods for, say, condiments or chicken broth? Which deli meat is nitrite free? Which veggie burgers aren't chock full of filler?
Your Grocery Store Guide
Condiments and Spreads:
Ketchup: Whole Foods 365 Organic Tomato Ketchup or Heinz's Simply Heinz Ketchup
Mustard: Morehouse Yellow Mustard
Mayonnaise: Spectrum Organic Mayonnaise
Hot Sauce: Tabasco Pepper Sauce
Soy Sauce: Kikkoman Low-Sodium Soy Sauce or Trader Joe's Low-Sodium Soy Sauce
Peanut Butter: Laura Scudder's All-Natural Peanut Butter
Jam: St. Dalfour or Bonne Maman
Salad Dressing: Annie's Naturals Balsamic Vinaigrette
Dairy and Nondairy:
Greek Yogurt: Fage Total 0% Plain or Chobani Nonfat Plain
Regular Yogurt: DANNON All-Natural Plain Nonfat Yogurt
Cottage Cheese: Daisy Low-Fat Cottage Cheese
Cream Cheese: Organic Valley Cream Cheese or Philadelphia Original Cream Cheese
Half and Half: Horizon Organic Half & Half
Soy Milk: Organic Edensoy
Almond Milk: Pacific Almond Milk
Rice Milk: Rice Dream
Bread Products:
Bread: Food for Life 7 Sprouted Grains Bread
English Muffins: Food for Life 7 Sprouted Grains English Muffins
Whole Grain Tortillas: Food for Life Ezekiel 4:9 Taco Size Whole-Grain Tortillas
Hamburger Buns: Food for Life Sprouted Whole-Grain Burger Buns
Cereal: Engine 2 Rip's Big Bowl (any variety)
Frozen Waffles: Kashi 7-Grain Waffles
Pancake Mix: Baker Mills Kodiak Cakes
Proteins:
Prepackaged Deli Turkey or Ham: Applegate Farms
Vegetarian Burgers: Asherah's Gourmet Vegan Burgers or Original Sunshine Burgers
Hot Dogs: Applegate Great Organic Beef Hot Dogs
Dips, Sauces, and Soup:
Hummus: Haig's Hummus
Applesauce: Santa Cruz Organic Applesauce
Jarred Salsa: Newman's Own Medium Salsa
Soup: Amy's Light in Sodium Soups
Components:
Chicken Stock: Pacific Organic Free Range Low-Sodium Chicken Broth
Vegetable Stock: Kitchen Basics Vegetable Cooking Stock, Unsalted
Breadcrumbs: Ian's Whole Wheat Panko Breadcrumbs
Marinara Sauce: Silver Palate Low-Sodium Marinara Pasta Sauce
Olives: Early California Pitted Kalamata Greek Olives
Snacks:
Crackers: Wasa Hearty Grain or Whole-Grain
Tortilla Chips: Guiltless Gourmet Unsalted
Beef Jerky: Oberto All-Natural Beef Jerky
Iced Tea: Tejava Iced Tea
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