Having a weekly menu is helpful when you are planning your shopping list. Before heading to the store it is always a good idea to check your refrigerator for existing items. It is also helpful to avoid shopping on an empty stomach.
Here are a few shopping items that are helpful to plan your nutritional diet:
____ Prenatal vitamins.
____ Folic acid.
____ Fortified, whole grain breakfast cereal.
____ Whole grain bread and/or crackers.
____ Fruits, fresh or canned (apples, peaches, melon, berries, oranges, grapes, tomatoes).
____ Calcium-fortified juices.
____ Dried fruits.
____ Dark green leafy vegetables (spinach, lettuce, kale, turnip greens).
____ Vegetables (potatoes, asparagus, broccoli, peas, green beans, cabbage).
____ Low-fat or skim milk.
____ Low-fat yogurt or cottage cheese.
____ Hard cheeses (cheddar, mozzarella).
____ Lean beef or chicken, turkey, fish, and/or eggs.
____ Tofu (bean curd).
____ Lentils, kidney, great northern, navy beans, pinto beans, split peas.
____ Peanut butter or other nuts.
____ Rice or pasta.