How To Use the New 2023 Grocery Buying Guide

 

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This is a list of food products that meet the following criteria:

No gluten

No dairy

No soy or soy byproducts

No grains or byproducts of grains

No nightshades or byproducts of nightshades

No fructose corn syrup

If you see a product that says grain free that would also mean it is gluten free as all glutens are grains. Vegan means dairy free and egg free.

  Since the last time I published a grocery list there have been many new and exciting products hit the market. We have much more to choose from and the best news is that these anti-inflammatory friendly products are becoming standard in our neighborhood markets.

 For those of you who are brand new to avoiding gluten, dairy, soy, nightshades, and grains I know it can seem overwhelming. What can I eat? What’s left to eat?

 Well, as you will see in this book, there are lots of foods for you to choose from. I found as many foods as possible first and foremost in regular grocery stores in regular towns.

 This book includes the natural, unprocessed foods as well as the brand name packaged foods that can sometimes be more convenient.

 You may find some products on two or more lists. I am aware of this and it is only to make it easier for you to find your product.

As you read through the lists included in this book circle the foods you already know you like or would like to try. Or, if using a kindle, create your own list in a blank journal or notebook.

This book is conveniently divided by the aisles of any regular grocery store; aisles, frozen foods, dairy, etc. Use this book when you are creating your grocery list for the week, coming up with nightly menu's and take it to the store with you so that you can refer to it while shopping.

Skip over any foods that you do not eat. Each of our bodies are very unique, just because it is 'clean' doesn't mean it doesn't bother you in some way.

This book does include processed foods but many of us are bothered by processed foods and should avoid them. I have included them for those who can eat them without incident or have them on rare occasion during a holiday or when serving others. How often you eat a particular food is entirely up to you and only you know what your body tolerates and what triggers symptoms.

It is important to get into the habit of looking at the ingredients of every single thing before you purchase it. Ingredients change from time to time and so what has made this list today may not make the list next year. The time consuming effort of reading labels, you will find, is much easier when you start eating whole fresh foods and less overly processed foods. It is the overly processed foods with long ingredients list you will most likely just avoid anyway and there is no need to read the list.

This overall list also includes things like carbonated beverages. While most of us should not be drinking carbonated beverages due to the sugar content, whether real sugar or artificial, as a regular part of our diet, we may be looking for something to serve on a special occasion. For this reason I have included them.

The list of clean foods for the following food groups included in this book include:

• eggs
• legumes
• nuts and seeds
• packaged salads
• produce: fruits and vegetables
• fresh meats
• fresh seafood
• Baking aisle: oil and nonstick sprays, seasonings and spices, sweeteners
• beverages
• box mixes
• bread
• broth
• condiments: mayo, mustard, horseradish, relish, pickles, salad dressing
• jams and jelly
• peanut butter
• canned foods: beans, fruit, applesauces, meats and seafood, soup, vegetables
• Dairy Free Products
• Frozen foods
• Sauces and gravies
• pasta
• dried beans
• Miscellaneous refrigerated
• snack aisle
• vinegar

The book also includes a sample grocery list and the cost for one month.

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