How To Make A Healthy Eating Grocery List
There is no doubt that shopping with a grocery list is the way to go if you want to eat healthy. Having a list can definitely make your shopping experience a lot more exciting and stress-free, and help you remain strict with your healthy diet. In this article, we will show you how to build your own healthy eating grocery list. It is easy to do and only takes a few minutes so let’s get started:
Your list should include:
Whole grain cereal
Whole grain cereal bars
Some of you might already know this, but it’s still worth mentioning. There are healthy breakfast cereals and unhealthy ones. When going for healthy cereals, make sure to buy the ones that are low in sugar and high in fiber. You should also read the ingredient labels to make sure that the cereal you choose contains no artificial sweeteners, preservatives or any other unhealthy ingredients.
Just as there are healthy and unhealthy cereal types, the same also applies to baked goods such as bread. When shopping for bread, look for the ones labeled 100% whole wheat or whole grains seeing as these are the types that won’t secretly damage your system. The same goes for English muffins, pita pockets, and even tortillas.
Make sure to choose a brand of bread that is low in sodium and contains at least 3 grams of fiber per slice. You should also read the ingredient labels to make sure that the bread you choose contains no sweeteners (such as high fructose corn syrup) or preservatives.
Pasta And Grains
Just like we said earlier, always go for whole wheat or whole grain options whenever you get the chance. When going for rice, brown rice is the healthier choice. Same goes for whole wheat pasta which actually tastes and looks better than the processed unhealthy version. So that’s something else to add to your healthy eating grocery list.
Seafood, Meat, And Eggs
When it comes to healthy meats, there are a lot of options. You could go for some skinless chicken, turkey breasts or simply some lean ground beef or chicken. When going for the red meat, it is advisable to go for the leanest cuts.
Meat can be very expensive, but you have to keep in mind that certain cuts are way cheaper than others, so there are some affordable options out there. If you can’t afford to buy some expensive cuts of meat such as chicken breast, pork tenderloin, and filet mignon, you can always opt for the cheaper options such as chicken drumsticks, and pork shank.
Try to avoid going for the processed meats (deli meats) as these are usually unhealthy options. If you still insist on buying some deli meats for whatever reason, at least make sure to opt for the sodium reduced options.
As for the seafood, you could always go for the salmon, trout, sardines, halibut, mackerel or even your favorite seafood. You should also add some eggs to your list.
Cooking Oil And Salad Dressings
Most salad dressings out there are far unhealthier than an unhealthy meal itself, most especially the salad dressings being used in fast foods. Make sure to choose a brand of salad dressing that is low in sodium and contains no sugar.
You should always read the ingredient labels to make sure that the dressing you choose does not contain any unhealthy ingredients such as hydrogenated oils. You should also add some tomato sauce, vinegar (balsamic and apple cider), mustard, lemon juice, hot pepper sauce and a low-fat dressing such as light mayonnaise to your list.
As for your cooking oil, the same thing applies. When going for cooking oil, go for either the extra virgin olive oil, coconut oil or canola oil (not the refined type) as these are some of the healthier options.
When it comes to canned goods, it is always advisable to read the nutrition labels before deciding to buy anything. For example, when getting canned soups, you should avoid the ones that contain a high sodium level and instead settle for the low-level variety.
Here are some canned goods that you should include in your list:
Low-sodium soups and broths
Salmon, tuna, or sardines
Black or kidney beans
Tomatoes (whole or diced)
Almost every grocery list contains a bit of dairy in it. When adding dairy to your list, try to keep at the back of your mind that it is best to go for the fat-free or low-fat version.
When getting some fat-free or low-fat yogurt, try as much as possible to avoid the flavored or pre-sweetened type as these contain a lot of sugar and some unhealthy ingredients such as artificial flavors. It would actually be better if you get the plain yogurt instead, and add your own sweetener (fruits, raw honey or simply a natural sweetener such as stevia).
Here are some healthy dairy goods that you can include in your list:
Skim or low-fat milk
Fat-free or low-fat yogurt
Fat-free or low-fat cheddar and cottage cheese
Nuts, Seeds And Other Healthy Snacks
Dried fruits: raisins, dates, prunes, figs, apricots, peaches, apples and pears
Dark chocolate (70% or more cocoa)
Seeds: sunflower seeds, sesame seeds, ground flaxseeds, and chia seeds
Nuts (roasted and unsalted): almonds, hazelnut, cashews, walnuts, and pecans
Peanut, hazelnut or almond butter
Jam (no sugar added)
Fruits And Veggies
Vegetables: sweet potatoes, spinach, onions, broccoli, carrot, pepper, and tomatoes
Fruits: bananas, oranges, raisins, strawberries, apples, prunes, apricots, and peaches
Obviously, vegetables are not created equal (the same applies to fruits). Some vegetables are healthier than others, but no matter what you choose, you can’t go wrong here. There are so many healthy choices out there. Just make sure to look for a large variety of colorful fruits and vegetables (to get more of the essential nutrients that your body needs).
Keep in mind that you can also buy some frozen fruits and veggies. It is a great way to save money especially if you are on a budget (click here to learn more).
Keep in mind that water is the only drink you will ever need, so everything else is optional. Here are some healthy drink options that you can add to your list if you wish:
Unsweetened real fruits smoothies
Unsweetened plant-based milk (soy, almond, coconuts)
Calcium-filled orange juice
Unsweetened green tea
Unflavored coconut water