Shopping list "must have"

I copied this list from WW.com. Now we have no excuses to be succesful during this Holiday season and all year round.
Be ready and remember to bring some favorites to taste this week.

A well-stocked kitchen can be key to weight-loss success. Here's a list of essential food items to make shopping and healthy eating a breeze.
Having weight-loss friendly foods on hand is half the battle when it comes to losing weight.These lists will take the guesswork out of supermarket shopping. And with the right foods on hand, you'll have a leg up on preparing Weight Watchers recipes and minimizing food temptations.


Fridge Staples
Cheese:
reduced-fat or fat-free hard cheese, such as parmesan
grated cheese
cream cheese
cottage cheese
Condiments:
mustard
ketchup
light or nonfat butter
light or nonfat margarine
low-fat salad dressing
low-fat sour cream
light mayonnaise
Cooking Essentials:
bottled minced garlic
fresh lemons and limes to squeeze for juice
Diet Beverages:
flavored waters and seltzers
soda
light juice cocktails
sugar-free lemonade mixes
Dips:
hummus
black bean dip
fat-free or low-fat sour cream-based dips
Eggs/Liquid Egg SubstituteFresh Fruit:
whole items such as apples and plums
cut-up melons and mixed fresh fruit salad
Fresh Vegetables:
whole items for slicing and dicing
bagged salad mixes
Cut-up vegetables for dips
Hot Dogs and Bacon:
Canadian-style bacon
light turkey or pastrami bacon
reduced-fat or fat-free hot dogs
Luncheon Meats:
deli-sliced turkey breast
lean ham
roast beef
Meat, Fish and Poultry:
lean beef
skinless fish
lean ground chicken
turkey breast
Meat Alternatives:
soy dogs
tofu
tempeh
seitan
Milk:
skim
1%
buttermilk
Starches:
tortillas
wonton wrappers
fresh pastas
Yogurts/Smoothies (low-fat or fat-free varieties)Freezer Staples
Breakfast Items:
whole-grain waffles
pre-made pancakes
Frozen Desserts:
light and fat-free ice creams, muffins and cakes
Frozen Entrees (light breakfasts, lunches, dinners and side dishes)
Frozen Fruit (for baking and making smoothies)
Frozen Starches (low-fat/low-calorie potatoes and squashes)Frozen Vegetables (whole, cut-up and sliced for soups, stir-fries and other entrees)
Meal kits (Asian stir-fries that include already-cut veggies and light sauces)
Meat Substitutes:
veggie burgers
soy products
Meat, Fish and Poultry:
lean beef
skinless fish
lean ground chicken
lean ground turkey breast
Soup (bean-based, broths for cooking)

Pantry Staples
Baking Mixes/Needs:
angel food cake
spice cake
reduced-calorie pancake and brownie mix
light or fat-free, sugar-free pudding and gelatin mixes
sugar and/or sugar substitutes
Beans and Lentils (canned and dried; kidney, pinto, black, chickpeas, etc.)

Bread/Starches:
light whole-wheat or whole-grain breads
reduced-calorie hamburger and hot dog buns
pre-made thin pizza crust
reduced-fat crackers

Canned fish (tuna and salmon packed in water)
Canned Vegetables and Soups:
pureed pumpkin for baking
chopped chilies
canned artichoke hearts
fat-free broth
reduced-fat tomato-based soups
Canned Fruit (packed in water or their own juice)Cereal:
high-fiber varieties
dry oats and farina
instant flavored oatmeal
Dried Fruit/Vegetables:
cranberries
raisins
apricots
sun-dried tomatoes
dehydrated vegetable snack mixes
Jam/Jelly:Oil, Vinegar, Cooking Spray and Other Bottled Sauces/Dressings
teriyaki
reduced-sodium soy
reduced-calorie syrup
olive-oil flavored cooking spray, etc.
Pasta, Rice and Other Dry Grains:
whole-wheat pasta
brown and wild rice
bulgur
couscous
Peanut Butter or Other Nut Butters/Nuts Savory Snacks:
light popcorn
baked chips
portion-controlled cracker packs
Seasonings:
dried herbs and spices
prepackaged seasoning packets
Shelf-Stable Vegetables:
whole onions
heads of garlic
potatoes
Sweet Snacks (reduced-fat and fat-free candy, cookies and chocolates)
Tomato Sauce and Paste:
bottled and canned
plain and seasoned
Popular Getting-Started Must-Haves
Canned, fat-free refried beans (for burritos, quesadillas and vegetable dips)
Flavored mustards (such as tarragon, dill and honey mustards for sandwiches, potato and poultry toppings)
Flavored salsas/canned seasoned tomato products (for potato toppings, vegetable dips, poultry and fish, Mexican-based dishes)
Frozen veggie burgers (black bean, Southwestern- and Indian-flavored and soy burgers)
Grapes (wash and freeze for a frozen treat)
Gum
High-fiber crunchy cereal (to snack on or mix into yogurt)
High-quality dark chocolate
Highly flavored vinegars (high-quality balsamic vinegar and herb-infused vinegars)
Highly flavored cheeses (Parmigiano Reggiano, crumbled feta, blue cheese)
Highly flavored oils (toasted sesame, walnut, extra-virgin olive oil)
Light crackers/cookies (look for pre-portioned snack packs)
Light or fat-free whipped topping (for dessert toppings or as a dip/topping for fresh fruit)
Light or nonfat sour cream and plain yogurt (for making dips and sauces; plain, fat-free Greek yogurt is nice and thick - perfect as a chili/stew topping and thicker creamy sauces)
Low-fat microwave popcorn
Mini packs of low-fat cottage cheese
Pistachios in shells/tamari roasted almonds
Whole-wheat pitas/tortillas/wraps (use for sandwiches or slice, season and toast for homemade chips)
Soy chips/baked chips/flavored rice cakes
Spaghetti Squash (bake and remove flesh with a fork as a pasta alternative)
String cheese
Sugar-free fat-free pudding and gelatin
Sugar-free, fat-free fudge pops, ices and ice cream bars
Sweet potatoes (for homemade oven-baked fries)
Whole-wheat pasta and whole-wheat couscous