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Squeezing in Exercise
Squeezing in Exercise
When writer Rebecca Pratt played Mom  to her friends' three children, she followed these tips to fit in small bits of fitness in small bits of time.  

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Printable Grocery List

Use This Handy Checklist with Our Weekly Meal Plan
-- By Sarah Haan, BabyFit Contributor, and Stepfanie Romine, BabyFit Staff Writer

This grocery list accompanies our weekly meal plan. We've divided it into food groups to make your shopping trip easier. If there's a vegetable or other food on the list that you don't like or can't find, feel free to substitute. Be creative!

You will need the following pantry items:
  • whole wheat flour (or whatever kind you prefer)
  • sugar
  • baking soda
  • olive oil
  • wooden skewers
  • soy sauce
  • cornstarch
  • garlic
  • dried herbs and spices:
    • ginger
    • dill weed
    • thyme
    • mustard powder
    • mild yellow curry
    • cayenne
    • cumin
    • cinnamon
    • coriander (or omit it)
    • oregano
    • bay
    • chili powder
Dairy:

Note: Use either butter or margarine in all of these recipes, depending on your pantry and preference. You'll need a small tub of margarine or about two sticks of butter for the week.
  • 1 gallon milk for recipes, plus however much your family regularly drinks in a week
  • 1/2 gallon soymilk (or use milk)
  • 8 oz. cheddar cheese
  • 16 oz provolone cheese
  • 1 pint plain low-fat or fat-free yogurt
  • 1 pint fat-free sour cream
  • 1 quart low-fat or fat-free vanilla yogurt
Protein:

  • 1 3-lb rotisserie chicken (or a 3-lb roasting chicken)
  • 16 oz canned chicken breast
  • 2 lbs chicken breasts
  • 1 lb salmon fillets
  • 1 lb pork chops (4 medium loin chops)
  • 12 oz low-fat or turkey breakfast sausage
  • 1 lb beef tenderloin (or lean beef)
  • 2 lbs extra lean ground turkey
  • 2 dozen eggs
  • 1 small can beef broth
  • 1 can black beans
  • 1 can pinto beans
  • 1 can kidney beans
  • 1 jar natural, no salt-added peanut butter
  • 8 oz almonds
  • 4 oz walnuts
Fruit:

  • 2 lemons
  • 1 canister raisins (or 6-pack of boxes)
  • 16 bananas
  • 4 apples
  • 1 orange
  • 1 quart strawberries (If berries are too pricey or out of season, substitute another fruit of your choice.
  • 2 kiwis
  • 2 mangoes (or 1 bag frozen)
  • 1 bag mixed berries (no sugar added)
  • 1/2 gallon 100% orange juice
Vegetables:

Fresh:
  • 3 packages (approximately 1 quart) fresh mushrooms
  • 3 packages (9 hearts) Romaine lettuce
  • 1 large package fresh spinach (in the plastic container or 2 bags)
  • 1 pint grape or cherry tomatoes
  • 3 large tomatoes
  • 5 white onions
  • 3 jalapenos (omit if you prefer your foods mild)
  • 2 pounds potatoes
  • 7 green peppers
  • 1 pound carrots
  • fresh cilantro (optional)
Frozen:
  • 2 lbs green beans
  • 1 lb broccoli florets
  • 1 lb corn (or 2 cans)
Canned:
  • 2 cans creamed corn
  • 1 jar pimentos or roasted red peppers (optional)
  • 1 can water chestnuts (optional)
  • 28 oz canned diced tomatoes
Grains:

  • 2 loaves whole-wheat bread
  • 2 packages (8-count) whole-wheat tortillas
  • 1 package (8-count) mini wheat bagels
  • 1 package whole-wheat pitas (optional; could substitute bread or tortillas)
  • 1 lb brown rice
  • 1 box low-fat granola
  • 1 lb whole-wheat pasta (bows or penne)
  • 1 box shredded wheat (any variety)
  • 1 whole-wheat pizza crust
Misc:

  • light mayonnaise
  • 1 bottle light Italian dressing
  • 1 pint sorbet

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Member Comments About this Article
"As the linked article mentions, the menu is calculated for a family of four - all eating equal portions. This list if for that menu amount." -- TONKA_14
"Sorry but I am new here. are the grocery list for just what I am going to eat or multiple meals." -- NJKS_MOM
"Mayonnaise sold in grocery stores in the United States does not contain raw eggs. Low-fat mayonnaise from Best Foods has 15 calories per 1 tablespoon serving, 1 gram of fat, and only 130 mg of sodium. Compared to most condiments, it's not bad." -- DCLOVE0912
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About The Author
Sarah Haan
Sarah is a registered dietitian with a bachelor's degree in dietetics from Michigan State University. She helps individuals adopt healthy lifestyles and manage their weight. An avid exerciser and cook, Sarah likes to run, lift weights and eat good food.

 


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