Red – apples, strawberries, raspberries, cherries, watermelon, grapefruit, pomegranate, grapes, rhubarb
Orange/yellow – oranges, bananas, peaches, mango, cantaloupe, apricots, nectarines, pineapple, lemons
Green – pears, grapes, honeydew, kiwi, limes, avocado
Blue/purple – blueberries, blackberries, plums, prunes, figs
Dried fruit, no added sugar
Frozen berries and other fruits, no added sugar
Canned fruit, in own juice
Leafy Greens – spinach, kale, mixed greens, romaine, arugula
Root vegetables, beets, parsnips, radish, kohlrabi, turnips
Dark greens – broccoli, green beans, sugar snap peas, edamame, asparagus, zucchini, brussels sprouts, artichoke
Red/orange – peppers, carrots, squash, sweet potatoes, tomatoes
Blue/purple – eggplant, purple carrots, purple potatoes, purple cabbage
White/yellow – onions, garlic (fresh or minced), cauliflower, potatoes, mushrooms, leeks, jicama, ginger
Frozen vegetables, without sauces
Canned vegetables, no added salt
Whole grain items – bread, English muffins, bagels, pita, flour, pasta, crackers, cold or hot cereal
Brown or wild rice
Corn or flour tortillas
Barley, quinoa, farro, couscous, bulgur, cracked wheat
Ground flax seed
Beans, Legumes, and Nuts
Beans – kidney, black, pinto, garbanzo, navy, others, canned or dry, no added salt
Almonds, walnuts, cashews, pistachios, pecans, hazelnuts, or peanuts, no added salt
Nut and seed butters – peanut, almond, soy, sunflower seed
Edamame, frozen or fresh, no added salt
Sunflower and pumpkin seeds
Frozen vegetable and bean burgers
Meats and Eggs
Poultry – chicken (fresh or frozen), turkey (fresh or frozen)
Fish, seafood, unbreaded (fresh or frozen)
Eggs, liquid egg whites, egg substitute
Lean beef – tenderloin, top sirloin, flank, ground round
Lean pork – loin chops, tenderloin, lean ham
Deli meat, lean and low sodium
Turkey bacon and sausage
Canned tuna or chicken, water-packed
Dairy and Dairy Alternatives
Yogurt, low fat and low sugar
Cottage cheese, low fat
Ricotta cheese, low fat
Part-skim cheese – mozzarella, farmer’s
Non-dairy milk and yogurt – soy, almond, coconut or rice, low sugar
Flavored water, no added sweeteners
Unsweetened iced tea
Skim or 1% milk
Non-dairy milk, low sugar
Tea bags or loose-leaf tea
Vegetable juice, low sodium
100% fruit juice
Baking and Cooking
Vinegars – red wine, apple cider, rice, balsamic
Oils – olive, canola, peanut, avocado
Simple sauces – catsup, BBQ sauce, mustard (yellow, brown, Dijon), tahini, horseradish, tabasco sauce, salsa, light mayonnaise, soy sauce (reduced sodium)
Salad dressings – oil and vinegar, low fat creamy
Chicken, vegetable, fish or bone broth, low sodium
Chicken and vegetable bouillon cubes, low sodium
Tomato sauce and tomato paste
Brown and white sugar
Unsweetened cocoa powder
Vanilla and other extracts
Baking soda, baking powder
Spices and Seasonings
Herbs (fresh or dried) – parsley, basil, oregano, dill, others
Sodium-free seasoning blends (Mrs. Dash®, Pleasoning®, others)
Chili powder, cumin, paprika, turmeric, curry powder
Red and black pepper
Garlic and onion powder
Cinnamon, cloves, nutmeg, allspice
Basic Tips for Shopping Smart
Include fruits and vegetables of many colors.
Choose more whole foods and less packaged or processed foods.
Buy as many items as you can from the outside area of the store, rather than from the aisles.
Avoid grocery shopping when you’re hungry!
Look at the ingredient list (right below the Nutrition Facts label) on packaged items. If there are many ingredients you can’t pronounce or don’t know, it likely isn’t the healthiest choice.
Buy items like brown rice, oats or quinoa in bulk to save money.
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s Hospital (AFCH) can be reached at: (608) 890-5500 Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770
If you are a patient receiving care at UnityPoint – Meriter, Swedish American or a health system outside of UW Health, please use the phone numbers provided in your discharge instructions for any questions or concerns.