shopping list

A HEALTHY AND LOW GI SHOPPING LIST

For the Fridge

Apples, pears, oranges, raspberries, (fresh or frozen) gooseberries or
cooking apples, rhubarb, blackcurrants.

Mushrooms, celery, spring onions, avocado, parsley, carrots, beansprouts,
peppers, courgettes,aubergine, cucumber, lettuce, frozen peas.

Cabbage, Beetroot, Fresh root ginger, Flat leaf parlsey and basil plants

Skimmed milk, very low fat live natural yoghurt (no additives), Cottage cheese, low fat fromage frais, half fat cheese, very low fat mayonnaise, free range eggs

Tofu, plain, smoked and marinated pieces

Cod, haddock, mackerel, herring, salmon (wild if possible)

Tahini (spread from sesame seeds)

For the store cupboard

Bananas, lemons, potatoes and sweet potatoes, onions and garlic

Rolled Oats and oat flakes, Wheat germ, 100% rye bread, or pumpernickel bread, Oatcakes, Brown Rice, Soba noodles, Bulgar cracked wheat, Couscous, Millet

Wholemeal spaghetti or other wholemeal spaghetti

Wholemeal flour, Chickpeas, various dried beans, lentils, Cooked chestnuts

Raw mixed nuts, cashews, almonds walnuts, Sunflower-, sesame-, pumpkin- and flax seeds

Raisins, dried apricots, Tinned Pineapple chunks (unsweetened, in juice)

Tinned tomatoes, tomato puree

Tuna fish in brine, Anchovies in olive oil (drain on kitchen towel),
Sardines in Tomato sauce

Olive oil (cold pressed extra virgin), Cider vinegar, Balsamic vinegar

Dried herbs (turmeric, cumin paprika, cayenne pepper, coriander)

Honey, Vanilla Essence, Herbal teas, Aqau libra, Ame

From the health food shop

Alfalfa seeds or sprouts

seed oil blends such as Uda's choice

Store cupboard staples

Vecon, Hugli, Morga, Marigold (instant vegetable stock)

Tamari (alternative to Soy Sauce)

Yeast Extract - low salt

Wholemeal lasagne and macaroni and spaghetti.

Millet, Quinoa (similar to couscous or rice)

Pear and apple spread (sugar free alternative to jam),whole earth sugar free jam

Higher natures' Get Up and Go, Dandelion Coffee, Barleycup, Caro or Teecino

Paul Richardson
PWR Personal Training
TEl: 07855 121232
paul@pwrpersonaltraining.co.uk
www.pwrpersonaltraining.co.uk