A Shopping List to Fuel Summer Activity

Summer brings competitions for many athletes; a well-stocked pantry/refrigerator is critical. It is hard to follow my advice of building your "plate" at meals if the right food is not available to do so. Use this list to help you get started at the grocery store. This is not all-inclusive, but is a great base. Choose options from each group each time you shop. Happy shopping!

Breads, Pasta, Rice, & Other Grains

Brown rice

Whole wheat pasta

Couscous, quinoa, wheat pilaf

Whole wheat tortillas

Whole wheat breads, bagels, rolls, pita bread, English muffins (store in the freezer)

Oatmeal

Ready-to-eat whole grain cereals: Raisin Brand, Frosted Mini Wheats, Kashi

Granola Bars: Kashi, Lunabars, Larabars

Whole-wheat toaster waffles

Whole-grain crackers: Triscuits, Wheat Thins, TLC’s 

Fruits & Veggies

Potatoes or sweet potatoes

Frozen or canned veggies (rinse canned to reduce sodium content)

Bags of prew-ashed salad greens

Bags of mini carrots

Pre-chopped veggies/fruits

Canned fruit in own juice (not in heavy syrup)

Frozen berries

Oranges, apples, bananas (store in frig)

Dates, raisins, cherries, cranberries and other dried fruit 

Milk & Milk Products

Low-fat milk (regular or soy)

Low-fat yogurt (regular or greek)

Low-fat cheese (lighter vs. darker)

Low-fat cottage cheese 

Meat & Meat Alternatives

Boneless, skinless chicken breasts (store in freezer in single-portion bags)

Lean ground meat (ground round, sirloin, turkey breast – store in freezer in 1/4 pound-portion bags)

Cubed meat (anything lean) for kebabs or stir fries

Cooked shrimp

Lean deli meats (turkey, ham, roast beef)

Packets or cans of tuna (packed in water) & chicken

Edamame (ready-to-eat or frozen), soynuts

Canned beans: any kind (rinse to reduce sodium content)

Frozen veggie/garden burgers

Tofu

Egg or egg substitutes

Peanut or other nut butters (ideally containing only "nuts" in the ingredient list)

Healthy Oils

Soft (tub) or liquid margarine: Olivio, Smart Balance, etc.

Oil for cooking and baking: canola, olive

Low-fat salad dressing: vinaigrettes or oil-based

Low-fat mayo: olive or canola oil-based

Nuts and seeds: lightly salted or no salt

Avocado

Olives

Extras

Seasonings such as onion and garlic powders (vs. salts), dried herbs

Spaghetti sauce (4 grams of fat or less per 4 ounces/125 grams)

Pretzels, low-fat chips (baked), low-fat popcorn (air-popped is best)

Low-fat frozen yogurt

Be Extraordinary,


RDKate

Source: Endurance Sports Nutrition by Suzanne Girard Eberle MS, RD. 2007