Dietitian’s Shopping List-Tip#1 (Dairy products and Juices)

Being a Registered Dietitian has caused me to have a very specific grocery shopping list.  I admit that everything that I buy is not always 100% healthy(we all need our treats once in a while), but for the most part, it’s a solid list that will hopefully help others to make better food choices.

Dairy Products and juices:

2% or low-fat cheeses

Low-fat Plain Greek Yogurt

1% or Skim Milk

Almond or Soy Milk

Low-fat frozen Yogurt

Juice with calcium- avoid juices with added sugar or fruit drinks

Eggland’s Best eggs

Liquid Eggs- store brand

Light String Cheese such as Sargento

Light Cream Cheese

$ saving tip: Find a place where milk is the cheapest and buy it there instead of the supermarket.

Health tip #1: Almond milk is a great alternative to milk plus it has vitamins, minerals and is soy, dairy and gluten free.  It has a low glycemic index and it is “diabetic friendly”.

Health tip #2:  Don’t leave dairy products at room temperature as that increases your risk for food-borne illness.


Increase Fruits and Vegetables

Increase F V.


EWG’s 2012 Shopper’s Guide to Pesticides in Produce™

EWG’s 2012 Shopper’s Guide to Pesticides in Produce™.

Ten Worst and Best Foods

Ten Worst and Best Foods.

White Scallop Sauce

Saute- for 5-10 minutes

1/4 c Olive Oil

1 Large Onion Chopped

6 Cloves of garlic-minced

1/2 tsp oregano and 1/2 tsp basil


1 can drained, chopped artichoke hearts

1 can drained and sliced black olives

2 cups dry white wine

1 lb scallops

Cook for 5 minutes more-until scallops are cooked through.


Cook pasta and toss with sauce and parmesan cheese


Beet Salad from Luce Restaurant in Middletown, CT


Beets are a good source of potassium and polynutrients which aid in the prevention of inflammation. They also contain folate and vitamin C.