Everyone wants an IC grocery shopping list. Well, I couldn’t come up with one that would satisfy everyone, but I do have these recommendations for the top 15 healthiest choices.

FRIDGE:
Eggs – Try Omega-3 eggs (like Eggland’s Best) for anti-inflammatory properties, or any for a complete protein source and quick meals

Baby spinach/greens – Nature’s nutrient power-house (vitamin A, C, Calcium, fiber, folate, potassium and anti-oxidants) toss in pasta or soup or “hide” by blenderizing into sauces or smoothies

Colored Sweet Bell Peppers – Not the green or hot ones, twice as much vitamin C as an orange and a terrific tomato substitute – easy to oven roast to really bring out the flavor

Apples – Gala and Fuji are most IC friendly, only 80 calories, full of fiber and sweet. Other types (not Granny Smith) are “try-it”s. Topping for oatmeal and a snack mate for peanut butter

Greek Yogurt – It may be a “try-it” item, but so full of calcium, protein, magnesium, probiotics and vitamin D. Organic types may have less sugar and fewer preservatives. Skip artificially sweetened and those flavored with “avoid” fruits and flavors

FROZEN:
Blueberries – Frozen, fresh or dried – a super source of vitamin C, fiber and anti-oxidants – the best cranberry substitute. Raspberries blackberries and cherries are “try-it” options

90% lean turkey or chicken – check labels and avoid those with “added broth”, flavorings and preservatives. High in protein, iron, zinc and fewer calories than beef

Frozen veggies – Frozen can retain more nutrients than “fresh” depending how long it’s been sitting at the store or traveling. Avoid added sauces and season with IC friendly herbs

Frozen Shrimp – low-cal, high protein – so easy for quick dinners or an appetizer. Excellent with basil pesto

PANTRY:
Pouch “tuna style” salmon or light tuna – a major source of Omega 3’s, a low-cal protein and at times the only appetizing seafood available. A patty recipe on the label was IC friendly minus the Worcestershire sauce

Nuts – Almonds, peanuts and cashews – not just for snacking – filling and chock full of anti-inflammatory oils, vegetarian, gluten-free, fiber, iron, vitamin E and a good source of protein. If calories are a concern – limit to 20-30 per serving

Nut Butters – Don’t be afraid of the price. Compared to meat it’s a cheap protein alternative and an amazing apple, celery topper

Canned (or frozen) lentils, chick peas and white beasns – Tons of fiber, protein and healthy carbs – another cheap IC meat sub. Rinse, season with garlic, salt and pepper, olive oil and basil then toss with roasted red peppers and pasta or salad – no cooking!

Oats – Learn to love it, an IC lifesaver! Bladder-soothing, high fiber and all natural. Make ahead and refrigerate to save time

Olive Oil – Heart healthy, anti-inflammatory and a few teaspoons with herbs adds lots of flavor and not too many calories

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