Grocery List Recommendations
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- Rosemary Ramsey
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1 Developed by the not-for-profit Neurological Health Foundation (NHF) Grocery List Recommendations The PK grocery list is designed to provide you with resources and ideas to help you eat and live well for your own well-being and the health of your child. At the Neurological Health Foundation we worked with our physicians, scientists and nutritionists to develop a grocery shopping list to help you choose whole real foods and safer products with ease. This list is a healthy beginning for your 12 month journey (three months preconception and during pregnancy). Remember, in pregnancy, specific dietary and personal care needs vary, make sure to consult your medical professional regarding your personal health needs and nutrition before choosing any foods or products.
2 Fresh organic vegetables Fresh organic fruits NUTS AND SEEDS Artichokes Asparagus Bok Choy Beets Broccoli Cabbage Carrots Cauliflower Celery Corn (Non-GMO) Cucumbers Eggplant Fennel Garlic Greens (Arugula, beet greens, chard, collard, kale, romaine, spinach) Green beans Leeks Mushrooms (crimini, oyster, portabello, shitake) Okra Onions Parsnips Peppers Potatoes Pumpkin Scallions Squash Sweet potatoes Tomatoes Watercress Zucchini Apples Avocados Bananas Berries (Blackberries, blueberries, raspberries, strawberries) Cherries Dates Citrus (Grapefruit, lemons, limes, nectarines, oranges) Figs Grapes Guava Kiwis Mango Melon Olives Papaya Passionfruit Peaches Pears Plums Prunes Raisins Starfruit Ugli fruit Watermelon Almonds Brazil Cashews Chestnuts Chia seeds Hazelnut Hemp Flax seeds Macadamia Peanuts Pecans Pistachios Poppy seeds Pumpkin seeds Sesame Sunflower seeds Walnuts BEANS AND LEGUMES Edamame Garbanzo Great Northern Kidney Lentils Lima Mung Peas Pinto Split peas Dairy Butter / Margarine Cheese Cottage cheese Eggs Ghee Half & half Milk Sour cream Yogurt or grassfed, coconut, Melt, Valley and pasteurized only. Avoid: bleu, feta, brie, queso blanco, queso fresco. Nancy s, Valley or pasture raised Valley Valley, Whole Foods or grassfed, cow, goat, A2 (Sprouts), Horizon, Valley or grassfed, Nancy s, Stonefield or grassfed, Wallaby, Stonefield, Valley Pregnancy Kitchen: Grocery List 2
3 Meat (organic) Beef Chicken Ham Lamb Lunchmeat Pork Turkey or grassfed, Mary s air chilled Grassfed None while pregnant Sparingly. Antibiotic-free, hormone-free Seafood-Wild Caught, not farmed Atlantic makerel Cod Flounder Mussels, scallops, oysters, clams Salmon Sardines Rainbow trout Shrimp Sole NOT King Makerel which is highest in mercury Artic Wild-caught Sockeye/Coho. Not Atlantic, not farm-raised. Great source of calcium Condiments / Sauces Honey Jam / jelly / preserves Ketchup / Mustard Marinades Mayonnaise Pasta sauce Relish Salad dressing Salsa Soy sauce Syrup Local, raw, organic fruit spread (no corn syrup) Look for soy-free and canola-free or vegan (non-soy) Muir Glen, Bionaturae (no corn syrup), artificial color Annies Naturals, Ville Soy free, coconut aminos, tamari sauce Pure maple or coconut syrup Pregnancy Kitchen: Grocery List 3
4 PANTRY STAPLES Broth Cereal Coffee / Filters Cooking oils Dressing oils Grains Mac & cheese Nut butters Olive oil Pancake / Waffle mix Pasta Pickles Rice Tea Vinegar Snacks Chips Cookies Crackers Dried fruit Granola bars / Mix Nuts / Seeds Oatmeal Popcorn Beverages Alternative milks Coconut water Green and herbal teas Juice Water Baking Baking powder / Soda Bread crumbs Cake / Brownie / Muffin mix Flour Food coloring Shortening Sugar, bone, vegetable, chicken, beef Love Grown, Nature s Path, One Degree, unbleached filters Coconut, grapeseed, sunflower (organic) Olive, walnut, sesame Amaranth, barley, brown rice, buckwheat, couscous, bulgur, farro, flaxseed, kamut, millet, oats, quinoa, steel cut oats California, if from USA Birch Benders, Bob s Red Mill DeBoles, Anciet Harvest, Banza, from bulk. Both brown and wild rice Numi s Naturals, Traditional Medicinals, Yogi Bragg s apple cider, Balsamic, Coconut only, no canola oil, rice chips, bean chips, Late July, Newman s Own, Annies Mary s Gone Crackers, Simple Mills, Whole Foods organic brand, Newman s Own KIND, One Degree, Nature s Path, if available Bob Red Mill, Ancient Harvest, organic, sea salt : almond, coconut, flax seed, oat, cashew 100% juice, organic. Drink at 1:1 ratio of water to juice Filtered, alkaline, sparkling (in moderation) Aluminum free, Miss Jones, Bob s Red Mill, unbleached Natural only Spectrum cane sugar, coconut sugar, raw honey, raw turbinado sugar, Stevia leaf Pregnancy Kitchen: Grocery List 4
5 Fresh Herbs Basil Bay leaves Chives Cilantro Marjoram Oregano Parsley Rosemary Tarragon Thyme Dried Spices & herbs () Basil Black pepper Cinnamon Cilantro Cumin Garlic powder Ground ginger Italian seasoning Marjoram Nutmeg Onion powder Oregano Paprika Parsely Rosemary Thyme Sea salt Use small amounts Baked goods (organic) Hamburger buns Sliced bread Pizza crust Tortillas Whole grain, Dave s, Rudi s, Udi s Whole grain, Ezekiel, Apline Valley, Dave s Whole grain, ready made Whole wheat, whole grain, non-gmo corn Pregnancy Kitchen: Grocery List 5
6 Frozen Fish sticks Fries / Tater tots Ice cream / Sorbet Fruits and Vegetables Pizza TV dinners Veggie burgers Waffles Personal care Antiperspirant / Deodorant Bar soap Cosmetics Cotton swabs / Balls Facial cleanser Feminine products Hair gel / Spray Hand soap Lip balm Moisturizing lotion Mouthwash Nail polish and remover Shampoo / Conditioner Shower Gel Sunscreen Toilet paper Toothpaste Cleaning products Air freshener Bathroom cleaner Bleach / Detergent Dish / Dishwasher soap Disinfectant spray Furniture polish Glass cleaner Scouring powder cleanser Stainless steel cleaner Toilet cleaner Wild caught (see fish list for low mercury options) only, coconut milk, almond milk Amy s, Smart flour, Gluten free, Udis Avoid microwave. Use oven directions and remove from plastic Amy s, Amy s, Hilary s, Dr. Praegers (soy free) We recommend (Look for Whole foods Premium Body Care) NO aluminum: Adama s Clay dry, Nourish, Desert Essence Dr. Bronners, Desert Essence, Whole Foods organic, Tom s Gabriel, Pacifica, Mineral Fusion, Luxe cotton Devita, Mineral Fusion, Acure, Anadalou Naturals, Weleda cotton Look for Premium Body Care label Meyers, Everyday coconut, Seventh Generation Anadalou Naturals, Desert Essence, Nourish, Honest Co. Desert Essence, Natural Dentist, Jason Mineral Fusion, Pacifica Acure, Dessert Essence Nourish s, Dessert Essence, Acure Goddes Garden, Badger, Devita (for face) Unbleached Nature s Gate, Dr. Bronners, Weleda We recommend (Look for Whole foods Green Eco Scale) Aura Cacia natural plug in Seventh Generation, Bon Ami, Meyers White vinegar (no bleach), Seventh Generation, borax powder Seventh Generation, Ecover, Ecos Clean Well, Seventh Generation Earth Friendly Products Vinegar based Bon Ami, borax, baking soda Earth Friendly products Whole foods brand Pregnancy Kitchen: Grocery List 6
Fruits. Dr. Dave, ND Kapha Balancing Foods. Enjoy fruits and fruit juices alone, 30 minutes before, and ideally at least 1 hour after.
Dr. Dave, ND Fruits Enjoy fruits and fruit juices alone, 30 minutes before, and ideally at least 1 hour after. Apples Applesauce Apricots Berries Cherries Cranberries Figs (dry) Grapes (red, purple, black)
*Note that foods marked with have no current tested ORAC value.
Fruit/ Serving/ ORAC Value Blueberries 1 c= 9,700 Cranberries (raw) 1 c= 9,600 Red Delicious apple 1= 7,800 Blackberries 1 c= 7,700 Granny Smith apple 1= 7,100 Raspberries 1 c= 6,000 Strawberries 1 c=
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Over 100 more deals on our shelves! Not all sales items are listed. Not every item may be available.
Sales list 12/12-1/1 Bulk Department Product Name Size Sale Coupons Bulk Organic Whole Cashews per pound 9.99 Bulk Organic Roasted & Salted Pistachios per pound 8.99 Equal Exchange Organic Coffee per pound
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ICF/IID Items. Dairy Cheddar cheese slices Pineapple-orange juice Reduced fat cream cheese 2% milk Skim milk Fat free sour cream Fat free Greek yogurt
ICF/IID Items Deli and Meats Fat free or light bologna Fat free turkey ham Boneless, skinless chicken breast Chicken breast (family pack) Low fat Turkey Ham Fat Free Turkey Sliced fat free chicken Boneless