AGGIE ATHLETE SHOPPING GUIDE

What to do first??
MAKE A LIST!Before leaving the house make a list of exactly what you plan to buy.
DONT GO HUNGRY! This will help you avoid impulse purchases, which tend to be
higher in salt, sugar and fat.
SHOP THE STORE! Most nutrient dense foods such as fruits, veggies, dairy products,
eggs, meat, poultry, and grains tend to be located along the perimeter.

FRESH PRODUCE
FRUIT
Apples
Apricots
Avocado
Banana
Berries
Cantaloupe
Cherries
Grapes

Tip:

VEGETABLES

Honeydew melon
Mango
Nectarines
Oranges
Peaches
Pears
Pineapple
Plums

Asparagus
Bell Peppers
Broccoli
Cauliflower
Carrots
Celery
Cucumber
Eggplant

Kale
Potatoes
Snap peas
Spinach
Sweet potato
Squash
Tomatoes
Zucchini

Aim to Eat the RAINBOW! Choose a variety of colorful fruits and vegetables for
adequate vitamin and mineralintake.

SEAFOOD, MEAT AND POULTRY

FRESH/FROZEN
Chicken and Turkey
Salmon, Mackerel, Shrimp, or Cod
Pork Tenderloin
Ground Beef/Turkey (95% lean)
Steak (e.g. Top Sirloin, Round Roast)

Look for lean cuts labeledPrime or

Choice, with little fat trimming.
Seafood such as salmon and mackerel tend to
be high in healthy unsaturated fats.

Tip:

DELI MEATS
Turkey
Ham
Roast Beef
Skinless Chicken Breast
Canadian Bacon

Tip:

Lookfor cuts with minimal

processing and added sodium

CANNED MEATS
Light Tuna
Canned Chicken
Canned Salmon

MEAT SUBSTITUTES
Tofu (e.g. NasoyaTofuPlus)
Seitan(e.g. West Soy)
Veggie Burgers(e.g. Morningstar Farms Garden
Veggie Patties, Dr. Praegers California Veggie
Burgers, Trader Joes Veggie Burgers)
Sausage Links(e.g. Morningstar Farms Veggie
Sausage Links, Smart Dogs, Al Fresco Spinach and
Sausage)

Meat substitutes can

be a good source
ofhigh quality
protein low in both
saturated fats and cholesterol!

Tip:

DAIRY
MILK

CHEESE

Dairy Milk (Skim or 1%)

Milk Alternatives (Almond Milk, Soy Milk, Rice
Milk, Coconut Milk)
When choosing milk alternatives,
stick to plain flavors to avoid added
sugar.
Try adding low-fat chocolate milk to your cart for
a great post workout snack.

String Cheese(Reduced-Fat e.g. Sargento's

Reduced Fat Cheddar Cheese Sticks, Lucerne)
Cheese sticks)
Cottage Cheese (Low-fat, e.g. Knudsen,
Horizon Organic)
Sliced Cheese (Thinly sliced, low-fat, e.g.
Sargento Thinly Sliced)
Shredded Cheese (Light or part-skim e.g.
Lucerne Part Skim, Mozzarella, Trader Joes Lite
Mexican Cheese)
Sour Cream (Light,e.g. Daisy)

Tips:

YOGURT
Yogurt (Low-fat, plain, e.g. Yoplait, Brown-Cow,
Siggis)
Greek Yogurt(Low-fat, plain, e.g. Fage2% Plain,
Chobani, OikosGreek Non-Fat Yogurt, Trader Joes
Non-Fat Greek)

Tip:

Watch out for added sugars in

flavored or fruit yogurts. Try adding
your own fresh fruit to plain yogurt.

EGGS
Eggs/Egg Whites(e.g. Pepperidge Farms Quick
Whites, Kirkland Egg Whites, Horizon Organic
Eggs *any eggs are fine)

Tip:

Try mixing whole eggs with egg

whites to reduce cholesterol intake

GRAINS
BREADS
Whole Grain Sliced Bread(e.g. Pepperidge
Farms 100% Whole Wheat, Sara Lee Hearty and
Delicious 100% Whole Wheat with Honey, Alvarado
Street Bakery Essential Flax Seed Bread)
Whole Grain Bagels/English Muffins (e.g.
Thomas Hearty Grains 100% Whole Wheat Bagels,
365 Organic Sprouted Berry Bagel, Thomas
Hearty Grains Double Fiber English Muffins Honey
Wheat)
Whole Grain Tortillas/Wraps (e.g. Mission
Yellow Corn Tortillas Extra Thin, OrtegaWhole
Grain Corn Taco Shells, La Tortilla Factory Low
Carb Wraps, Flat Out Multi-Grain Wraps)
Look for whole-wheat flour listed as
the first ingredient and choose products
with more than 3 g of fiber per serving.

Tip:

CEREALS
Dry Cereals (e.g. Kashi Go Lean Crunch,
Cheerios Multigrain, Fiber OneHoney Clusters)

Hot Cereals/Oatmeal(e.g. Quaker Instant

Original or High Fiber, Kashi Go Lean Creamy All
Natural Instant Hot Cereal Truly Vanilla,
McCann'sInstant Irish Oatmeal Regular)
Cereal Bars(e.g. Natures Path Organic Apple
Pie Chia Seed Plus, Kashi Trail Mix Bar, Odwalla
Bar Super Protein, Larabar Cherry)
Breakfast Cakes (e.g. Kashi 7 Grain Waffles,
Vans Natural Food whole Grain Waffles, Trader
Joes Oat Bran Muffins)

PASTA/RICE
Whole Wheat Pasta(e.g. Barilla Whole Grain
Penne, Archer Farms Whole Wheat Spaghetti,
DaVinci 100% Whole Wheat Elbows)
Brown Rice (e.g. Minute Instant Brown Rice,
Lundberg Brown Basmati, Uncle Bens Fast and
Natural Brown Rice)
Quinoa(e.g. Eden Organic Red Quinoa, Trader
Joes Tricolor Organic Quinoa)
Barley(e.g. Bob's Red Mill Pearl Barley, Trader
Joes 10 Minute Farro/ 10 Minute Barley)

CANNED FOODS
Fruits (e.g. Pineapple Chunks in 100% fruit juice,
Dole diced peaches in 100% fruit juice)
Buy canned fruit packed in 100%
fruit juice for an option lower in sugar.

Chili (e.g. Campbell's Chunky Chili Firestone,

Campbell's Chunky Grilled Steak Chili with Beans,
Trader Joes Turkey Chili with Beans)

Tip:

Soups(e.g. Progresso Light Soups,

CampbellsSelect Harvest Soups, Amy's soups)

Vegetables (e.g. S & W Whole Kernel Corn,

Hunts Diced Tomatoes, Del Monte Mixed
Vegetables)

Try to pick broth over cream based

soups to lower added saturated fat and
empty calories. Also choose soups
with a simplified ingredient lists which
tend to be less processed.

Beans(e.g. Eden Organic Refried Black Beans,

BushsGrillin Beans Black Bean Fiesta, Rosarita
Vegetarian Refried Beans)

NUTS, NUT BUTTERS, SEEDS, AND DRIED FRUITS

Trail mix(e.g. PlantersNUTrition Digestive
Health Mix, Trader Joes ABC mix, Now Foods
Crunchy Clusters Pumpkin Crunch)
Raw Nuts(e.g. Walnuts,almonds, cashews, pecans,
pistachios, pumpkin seeds, Flax, Chia Seeds)
Dried Fruits(e.g. Raisins, Apricots, Blueberries,
Cherries, Prunes)

Nut Butters(e.g. Skippy Natural with Honey,

MaraNatha Cashew Butter, Trader Joes Almond
Butter Creamy Unsalted)
For nuts and nut butters, the fewer
ingredients the better; avoid added
sugars, salts and oils.
Trail mix is a great grab and go snack. Just watch
out for added sugars and oils.

Tip:

CONDIMENTS
Tomato Sauce(e.g. Classico Tomato Basil Sauce,
Hunts Pasta w/ Mushrooms, Trader Joes
Marinara Sauce)
Salad Dressings(e.g. Annies Lite Honey
Mustard Vinaigrette, Newmans Own Lighten Up!
Low-Fat Sesame Ginger, Kraft Greek Vinaigrette)

Dips and Spreads(e.g. Wholly Guacamole,

Trader Joes Spicy Black Bean Dip, Newmans
Own Chunky Banditio Mild Salsa)
Butter(e.g. Land O Lakes Butter made with
Canola Oil, Smart Balance Buttery Spread, with
Extra Virgin Olive Oil)

Mayo/Mustard/Ketchup(e.g. Kraft Mayo with

Olive Oil, Best FoodsLight Mayo)
Cooking Oils(e.g. Pam Olive Oil Cooking Spray,
Olive oil, Canola Oil, Coconut Oil)

Jams/Jellies (e.g. Smuckers Jams, 365 Fruit

Spread, Trader Joe'sOrganic Fruit Spread)
Hummus (e.g. Trader Joe's Original Hummus,
Atheno's Original Hummus, Sabra)

FROZEN ENTREES
Pasta(e.g. Kashi Pasta Primavera, Smart Ones
Spaghetti with Meat Sauce, Bertoli Mediterranean
Style Chicken)
Pizza(e.g. Kashi Mediterranean Pizza,
Palermos Ultra Thin Crust Margarita Pizza,
Amys Mushroom and Olive)

Chicken(e.g. Healthy Choice Sesame

Chicken, Lean Cuisine Chicken Marsala,
Stouffers Baked Chicken Breast)
Beef (e.g. Trader Joes Turkey Meatloaf, Lean
Cuisine Beef Chow Fun, Healthy
Choices Roasted Beef Merlot)

Fish(e.g. Kashi Lime Cilantro Shrimp, Sea Pack

Salmon Burgers)

Meatless(e.g. Amys Burrito with Beans,

Garden Lites Zucchini Marinara)

SNACKS
Chips (e.g. Popchips, Baked Chips, Veggie Chips,
Kale Chips, Apple Chips)
Pretzels (e.g. Rold Gold Tiny Twists, Synder's
Braided Multigrain Twists, Newman's Own Salt
Pretzel Rods)

Crackers (e.g. Kashi 7 Whole Grain,

Wheat Thins, Triscuits)
Popcorn(e.g. Oroville Redenbacher's Natural
Simply Salted, Smart Balance Smart N' Healthy,
Trader Joes Air Popped Popcorn with Olive Oil)

BEVERAGES
Juices (e.g.V8 Fusion Light Peach Mango, Simply
Grapefruit 100% Pure Squeezed Grapefruit, Minute
Maid Original Calcium + D Orange)
Teas (e.g. Inkos White Tea, Honest Tea Green
Tea, Pure Leaf Unsweetened Tea)

Smoothies/Shakes(e.g. Odwalla Chocolate

Protein, Lifeway Low-fat Kefir Strawberry
Banana, Bolthouse Farms Green Goodness)
For the added fiber benefit, try to
swap juices for whole fruits!

Tip:

DESSERTS
Cookies(e.g. Honey Maid Graham Crackers, Fig
Newtons, KashiTLC Oatmeal Dark Chocolate SoftBaked Cookies, Trader Joes Chocolate Chip
Brownie and Oat Bars)
Sorbets(e.g. DreyersSherbet, Ciao Bella
Sorbet, Haagen-DazsSorbet)

Frozen Yogurts (e.g. Stonyfield Non-fat

Frozen Yogurt, Blue BunnyFrozen Yogurt,
Edy'sSlow Churned Yogurt
Buy and eat these in moderation!
They are a great treat once in a while.
Try plain frozen vanilla yogurt and
make a smoothie with frozen berries!

Tip:

Sports Nutrition Intern 2014: May Rees and Gina Milano