Most health organizations, including the Mayo Clinic, American Heart Association and the Harvard School of Public Health, recommend a weight loss program centered on healthy foods and portion control. A pantry full of healthy diet foods helps a dieter stick to such a weight loss plan. Going to the store with a grocery list helps prevent impulse purchases and ensures ingredients for a healthy meal will always be available.
Fruits and Vegetables
A healthy weight loss plan includes many servings of fruits and vegetables. A variety of fresh and frozen products provides meal options. Dark leafy greens--like kale, romaine, spinach and watercress--sweet bell peppers, cucumbers, cauliflower, eggplant, broccoli and asparagus are good for lunches and dinners. Wild mushrooms add flavor to roasted meats or egg white omelets. Portable fruits such as bananas, apples, grapes and oranges make good snacks. Fresh or frozen berries, which offer multiple antioxidants, may be added to oatmeal or used in smoothies.
Protein
A healthy weight loss diet features proteins low in saturated fat like skinless chicken breast, extra lean ground turkey, tilapia, shrimp and salmon. Canned or dried beans and tofu also have a place on a grocery list for weight loss. These items may be tossed into salads or used in soups or stir fries. Eggs also belong on a grocery list for weight loss because they make a good, protein-rich breakfast or a quick snack.
Whole Grains
White rice and refined flour products do not belong on a grocery list of healthy foods for weight loss. Whole wheat or whole grain bread, oatmeal, brown rice, quinoa, whole wheat pasta and barley are better choices. These foods contain fiber so they feel more substantial and may take longer to eat says MayoClinic.com. In addition, fiber found in oats and bran may help lower blood cholesterol. The ingredient label on healthy whole-grain foods will list whole grains like whole wheat flour, bran, oats or barley as the first ingredient.
Dairy
Skim milk, low-fat cottage cheese, non-fat yogurt and low-fat kefir belong on a grocery list for weight loss. In an October 2009 study, researchers from Curtin University in Australia found that dieters who ate five servings of low-fat dairy daily lost more weight and fat after 12 weeks than dieters eating three servings daily. A list should also include flavorful cheeses like goat, feta and parmesan to crumble over salads or whole-wheat pasta.
Snacks
Diets do not have to eliminate snacks. In fact, snacking can help keep hunger under control and add nutrition. In addition to fruits and vegetables, a healthy weight loss grocery list might include string cheese, whole grain crackers, 1-oz. packs of almonds, 200-calorie all-natural energy bars and hummus.
Pantry Staples
A healthy pantry is stocked with plant oils like flaxseed, olive, canola and safflower. These may be used to make salad dressings and marinades. They may also be used to sauté foods. Lemons and limes can be used to flavor vegetables and fish. Fresh herbs like mint and basil enliven salads. Mustard and balsamic vinegar are other low-calorie condiments that should be on a dieter's grocery list.
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