Regional Cancer Center ~ Erie, PA

RCC Healthy Shopping List

Apr 25, 2014 | Posted in News, News and Tips for Healthy Living

The first step to cooking healthy is to stock your kitchen with a variety of healthy foods that you throw together for meals in a hurry. Keep these foods on hand.

Breads, Muffins, Rolls

  • Yeast Breads (whole wheat, rye, pumpernickel, multi-grain)
  • Corn tortillas


  • Fat free (skim) or low-fat (1%) milk
  • Low-fat, reduced fat, or fat free cottage cheese
  • Low, reduced fat or fat free cheese
  • Fat-free or low-fat yogurt (without added sugar)
  • Light or diet tub margarine
  • Fat-free or reduced fat sour cream
  • Fat-free or reduced fat cream cheese
  • Eggs/egg substitute

Cereals, Crackers, Rice, Pasta, Noodles

  • Cereals – look for 100% whole grains, at least 5 gms fiber per serving, and no more than 5 gms sugar per serving
  • Rice, brown or long grain
  • Pasta, whole wheat
  • Bulgar, couscous, or kasha
  • Tabouli
  • Quinoa
  • Oatmeal
  • Barley


  • All fresh vegetables
  • Canned vegetables, low sodium or no added salt
  • Frozen vegetables


  • White meat chicken and turkey (skin off)
  • Fish (not battered)
  • Beef, round or sirloin
  • Extra lean ground beef
  • Pork tenderloin
    *remember to limit red meat


  • All fresh fruit
  • Canned fruit, in juice or water, no added sugar
  • Frozen fruits, without added sugar
  • Dried fruit

Beans and Legumes

  • Lentils
  • Black beans
  • Kidney beans
  • Navy beans
  • Pinto beans
  • Black-eyed peas
  • Fava beans
  • Great white northern beans
  • Chickpeas
  • Dried beans, peas and lentils, without flavor packets

Baking Items

  • Whole wheat flour
  • Imitation Butter (flakes or buds)
  • Non-stick cooking spray
  • Canned evaporated milk, fat-free (skim) or reduced fat (2%)
  • Non-fat dry milk powder
  • Cocoa powder, unsweetened
  • Baking powder
  • Baking soda
  • Cornstarch
  • Gelatin, any flavor (reduced calorie)
  • Pudding mixes, reduced calorie
  • Angel food cake mix

Frozen Foods

  • Fish fillets, unbreaded
  • Egg substitute
  • 100% fruit juices (no sugar added)
  • Fruits (no sugar added)
  • Vegetables (plain)

Condiments, Sauces, Seasonings

  • Fat-free or low-fat salad dressings
  • Mustard
  • Ketchup
  • Barbecue sauce
  • Jam or jelly, no added sugar
  • Honey
  • Spices
  • Flavored vinegars
  • Salsa or picante sauce
  • Soy sauce (low sodium)


  • No-calorie drink mixes
  • Reduced calorie juice
  • Unsweetened tea
  • Carbonated water
  • Water

Nuts and Seeds

  • Unsalted nuts
  • Sesame seeds
  • Pumpkin seeds, unsalted
  • Sunflower seeds, unsalted

Fats and Oils

  • Soft (tub) margarine
  • Mayonnaise (low fat)
  • Canola, corn, olive, or safflower oil

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