Grocery Checklist – What To Look for & What to Avoid

Foods to avoid

  • Carmel Valley San Diego Community | Grocery List | Melanie MediateJuices – many contain sugars that were added within the concentration process, so labels that say concentrated juice, from concentrate & no sugar added, still have added sugars, they just didn’t add any more after the concentration process
  • Processed foods – nearly anything in a box is processed or items with more than 4 ingredients
  • Foods labeled Diet or Low Fat
  • Avoid Most Jarred Sauces – especially those with more than 3 ingredients that are unheard of (usually meaning processed)
  • Bread of all kind – bread is very, very processed.  Even whole wheat, and even sprouted.  Avoid as often as possible.
  • Margarine spreads (these are very bad for you!)
  • Jelly & Jams – sweetened jelly or jam raises blood sugar levels and causes weight gain
  • Pre-Flavored Packs of Oatmeals with dried fruits added (loaded with preservatives & artificial sweeteners)
  • Cereals – yes, even some of the healthier choices add sugars that are unneeded and will keep you from losing that unwanted belly fat
  • Pre-mixed Diet Shakes – loaded with artificial ingredients and are very bad for you
  • Diet bars or Protein bars – loaded with sugars and processed things that aren’t recognized by the body – causing slow digestion. Avoid these.
  • Sugars & Artificial Sweeteners – these are refined (broken down), some chemically engineered and cause weight gain among other bad things to the body, when eaten regularly

Opt For

  • Low Glycemic Sugars – switch to agave
  • Salt – Sea Salt
  • Free Range proteins & or Organic (opt for white meat only)
  • Organic Unsweetened Fresh Pressed Juices not from concentrate
  • Whole Foods– produce section
  • Greens
  • Purple Potatoes –very good source of antioxidant
  • Fruit
  • Dried Fruits – be sure there are no added sugars on ingredient list.  Sucrose/evaporated cane juice/ etc ..dried fruits are naturally sweeter in the drying process therefore they don’t need the sugars, so try without.
  • Nuts of all kinds – especially almonds (not salted)
  • Extra Virgin Olive oil & Coconut Oil – be sure your oil is coming from a natural source (canola oil: ask yourself–what is that??? Is  there a canola plant?..maybe this is not good for you..hhhmm)
  • Real Butter -unsalted in block form, not container
  • Good quality Whole Fruit compotes or preserves *mostly top shelf items- with no added sugars (check ingredient list)
  • Unsweetened Apple Sauce
  • Natural Sugars: that come from a natural source.
    • Agave nectar – from the agave plant
    • Stevia (from the stevia plant)
    • 100% pure maple syrup – unsweetened (from the maple tree).  Anything else – avoid them, they are making you fat!
  • Lean Steak– (tenderloin has the most lean meat & least amounts of fat.)
  • Oatmeal– unsweetened, old fashioned oats, or steel cut oats (you can sweeten them yourself).  Do not buy the pre flavored packs
  • Fat free Organic Milk
  • Almond milk  – only unsweetened organic & unflavored original.  Very yummy and  low in calories
  • Almond butter– unsweetened (check ingredient list)
  • Peanut butter – unsweetened, unsalted
  • Whole Wheat wraps or tortillas (opt for these over bread if you need the carbs).  Instead of sandwiches I like to make wraps during the week.  If you love sandwiches like me, make it a weekend thing.
  • Organic – yes it’s expensive.  Buy organic when it matters most- chicken breast/ steaks/ eggs/ dairy products.  Produce is not that big of a deal over all of the other items that should be checked organic first.
  • Seasonal Fruit
    • Nectarines and stoned fruits are in season for the next month or two only..get them now!
    • Watermelons/ cantaloupes/ honeydew:  great for fat loss, good carbs and good, natural source of sugars. Enjoy these
    • Grapefruits and other citrus: great for fat loss. I like grapefruit segmented in the morning with my oatmeal. I drizzle a bit of agave over it. YUM!


Carmel Valley San Diego Community | Melanie Mediate | Health FitnessMelanie is a San Diego native, a lover of outdoor activities, cooking, friends & family, & is an entrepreneur at heart.  As a personal chef and fitness coach, she has been able to combine her two career passions – which has proven to be an exciting journey.  Inspired by a love for cooking & entertaining, Melanie attended the Art Institute of San Diego and in 2006, she became a personal chef.  Ever since been then, she has been preparing nutritious gourmet meals (personal meal deliveries & private party catering) for residents in La Jolla, Carmel Valley and all over North County San Diego.  Melanie is NASM (National Academy of Sports Medicine) certified and is the founder of Rock Body Food.  Melanie truly loves her job of teaching others how to do what she loves & lives herself!


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