The Ultimate Guide to Making a Healthy Shopping List
In order to maintain a healthy lifestyle, grocery shopping is an essential task. However, without the proper planning and preparation, grocery shopping can quickly turn into a time-consuming chore. This guide will help you plan ahead for your next trip to the grocery store by giving you tips on how to make a healthy shopping list!
Prepare Before Shopping
At GoBliss, we believe that meal prepping is a great way to save money and time. With it you can plan ahead for your weekly food needs!
With meal prepping, it can be particularly helpful to sit down and plan out your meals for the week. Then, check out your freezer, refrigerator, and pantry to see what you have available and what you need to purchase. Some GoBliss members have found success with meal prepping each week and creating a plan for the same meal for their family.
Think about what will work for you and your routine to make healthy choices! Doing this weekly and keeping your pantry staples updated is beneficial to staying on track with healthy eating.
Make a List & Stay Organized
Planning your grocery list can help you save time. Dividing by food item, organizing it in sections at the store, purchasing foods during on-season or bulk buying opportunities will allow for more bang for your buck while staying within budget! Plus shopping with friends is always an added incentive--club stores offer great deals that might be tough to find elsewhere so make sure everyone knows where they need go before heading out together.
Consider what's best according to both yourself as well everyone in your household.
When you go grocery shopping, be sure to bring a healthy list and stick with it.
A Healthy Grocery List
Ready to create your healthy grocery list? Great! Use our sample list below to spark some ideas and get your healthy grocery shopping started:
- Meat, poultry, fish
- Grains, pasta, legumes, nuts, and rice
- Oils, sauces, dressings, spices, and condiments
- Dairy, cheese, and eggs
- Dairy-free options
1. Meat, Poultry, and Fish
When choosing a healthy meat option be sure to look for lean cuts, and pick skinless if possible. The fresh is always your best bet over anything processed!
- Lean beef
- Fresh salmon
2. Grains, Pasta, Legumes, Nuts, and Rice
When choosing grains, it is recommended to always choose the whole grain option over refined or enriched grains. Avoid those less nutritious options of white bread or rice when making your healthy grocery list! Examples:
- Whole wheat or whole grain pasta
- Quinoa, barley, or other whole grains
- Rolled or steel-cut oats
- Dried or canned beans: chickpeas, garbanzo, black, and kidney. Choose the low- or no-sodium option!
- Whole wheat tortillas
- Whole wheat bagels
- Whole wheat or whole grain bread
- Whole wheat pita bread
- Nuts: almonds, cashews, pistachios, walnuts
- Seeds: sunflower, chia, flax, pumpkin, sesame
- Brown rice
3. Oils, Sauces, Dressings, Spices, and Condiments
Add these items to your pantry for a healthy and flavorful meal. The oils you choose can make all of the difference so try adding unsaturated fats which are healthier than those with saturated fat from animal sources such as butter.
- Fresh herbs to add flavor: parsley, basil, cilantro
- Peanut or almond butter
- Oils: avocado oil, coconut oil
- Vinegars: Apple cider vinegar, balsamic, red and white wine, rice wine
- Paprika (regular and smoked)
- Soy sauce or tamari
- Spices: turmeric, ginger, cinnamon, safe, red pepper flakes, paprika, curry powder
- Sea salt
- Miso paste
- Red pepper flakes
4. Dairy, Cheese, and Eggs
When you're trying to build a healthy grocery list, be sure that the food items on it.
- Greek yogurt
- Eggs: Choose eggs or egg whites.
- Feta cheese
5. Dairy-Free Options
If you're lactose intolerant, there are plenty of other options when shopping for healthy foods.
- Soymilk, cashew milk, almond milk, rice milk, or coconut milk
- Dairy-free yogurt
- Dairy-free cheese
Dried fruits, canned fruit and fresh-squeezed juice are all great options for keeping your body healthy. Make sure you pay attention to added sugars when choosing dried or canned items. Drying processes also alter the nutritional value of food so choose wisely based off its package ingredients label. Frozen produce often has similar nutrients with those found naturally on their own but lasts longer while being cost effective too - try experimenting with different types from around town until you find what works best alongside other staples needed daily such as whole grains cereal etc.
- Citrus fruits such as lemons and limes
- Star fruit
The best way to get your daily vegetables is by experimenting with new ones! Try different types and have them in all sorts of ways. You may be surprised at how much more flavorful they can taste when you try something that isn’t just boiled or bland fried rice, for example. Check out the local farmer's market too--supporting farmers who grow fresh produce right here means eating healthier while also helping our community stay vitalized. Fresher veggies are always better.
- Baby spinach
- Bell peppers
- Salad greens
- Green beans
The best options for healthy drinks are water, low-fat or fat-free milk, teas, and servings of natural 100% juice in moderation as you shop. Add some citrus fruits to your water to for a kick of extra flavor and nutrients.
- Green and flavored teas
- Iced tea
- If choosing alcoholic beverages, try red wine!
We hope you found this list useful, and that it sparks some ideas when embarking on your next grocery shopping trip. Be sure to take the time to personalize it based on what works for you or your household’s needs. Keep in mind that finding balance is key – so don't go hungry! The temptation of unhealthy foods can be a downside of going grocery shopping when we're feeling hungry, but there are ways around that too - try stocking up on healthy snacks before hitting the store, or bring along a favorite fruit with you while you shop.
Looking for some extra support? Make an appointment today at GoBliss today. We can help give you the guidance you need to make a personalized meal plan, keep your grocery shopping healthy, and consume healthy foods that carry you forward on your healthy lifestyle journey!