MyPlate Shopping List

✽ indicates food that is healthy but also high in calories. Use in moderation!

Non-starchy vegetables: 1/2 MyPlate

  • Artichoke

  • Asparagus

  • Bamboo shoots

  • Beets & beet tops

  • Bell peppers

  • Bok choy

  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Carrots

  • Cauliflower

  • Celeriac

  • Celery

  • Chives

  • Cucumber

  • Dandelion greens

  • Eggplant 

  • Endive

  • Fennel 

  • Jicama

  • Kale

  • Kohlrabi

  • Leafy greens

  • Leeks

  • Lettuce --any

  • Mushrooms

  • Okra

  • Onions

  • Radishes

  • Sea vegetables (seaweed, kelp)

  • Snow peas

  • Spinach

  • Squash

  • Swiss chard

  • Tomato 

  • Watercress

  • Zucchini

Starchy Foods: 1/4 MyPlate

  • Amaranth 

  • Barley

  • Bran

  • Corn

  • Couscous

  • Kamut

  • Rye

  • Spelt

  • Sweet potato 

  • Teff

  • Whole Wheat

  • Yams

  • Millet

  • Oats

  • Orzo

  • Potatoes

  • Quinoa

  • Rice (brown, wild)

Grains are best eaten as whole as possible. Look for products containing whole grains and avoid products made with refined grains and flours.

 

Meat, Seafood and Protein Foods: ¼ MY PLATE

  • Beans-any

  • Beef

  • Chicken

  • Cod

  • Duck

  • Prawns

  • Salmon

  • Eggs

  • Haddock

  • Halibut

  • Lamb

  • Lentils -any

  • Mahi-mahi 

  • Scallops

  • Shrimp

  • Sole

  • Tilapia

  • Tofu

  • Tuna

  • Turkey

Healthy Flavourings

Herbs and Spices 

  • Allspice 

  • Anise

  • Basil

  • Bay leaves

  • Black pepper

  • Cardamom 

  • Cinnamon

  • Cloves

  • Cumin

  • Curry 

  • Dill

  • Dry mustard

  • Fennel 

  • Garlic

  • Ginger

  • Mint

  • Nutmeg 

  • Nutritional yeast

  • Oregano 

  • Parsley

  • Rosemary

  • Sage

  • Salt-free herbal blends 

  • Sea salt

  • Tarragon

  • Thyme

  • Turmeric

Oils and Vinegars

  • Canola oil✽

  • Peanut oil✽

  • Apple Cider Vinegar

  • Balsamic Vinegar

  • Avocado Oil ✽

  • Olive oil ✽

  • Coconut oil✽ 

  • Sesame oil✽

Fruits (frozen or fresh)

  • Acai 

  • Apple

  • Apricots

  • Avocado✽

  • Banana

  • Blackberry

  • Blueberries

  • Cherries

  • Coconut✽

  • Cranberry

  • Currents

  • Dates ✽

  • Durian

  • Fig

  • Goji berries

  • Gooseberry

  • Grapefruit

  • Grapes

  • Jackfruit

  • Kiwi

  • Kumquat

  • Lemon

  • Lime

  • Lychee 

  • Mango

  • Melon

  • Mulberry

  • Nectarine

  • Orange

  • Papaya

  • Passion Fruit

  • Peach

  • Pear

  • Pineapple

  • Plum

  • Pomegranate

  • Pomelo 

  • Prickly Pear

  • Prunes

  • Raspberries

  • Strawberries

  • Tangerine/Clementine

  • Watermelon

Dairy and Dairy Substitutes

  • Low fat milk

  • Low fat yogurt, plain 

  • Almond milk

  • Rice milk

Nuts & Seeds

  • Pumpkin seeds✽

  • Sesame seeds✽

  • Sunflower seeds✽

  • Walnuts✽

  • Almonds✽

  • Flax seeds✽

  • Hazelnuts✽

  • Pecans✽

All the above nuts and seeds can be consumed as butters and spreads (e.g., almond butter, tahini). Choose raw whenever possible. Avoid salted, flavoured or roasted nuts.

 

Beverages

  • Herbal tea 

  • Mineral water

  • Sparkling water

  • Coffee (limit sugar and cream)

  • Black tea (limit sugar and cream)