Healthy Grocery List and Tips

Reviewed: September 06, 2013
By eHealthIQ
Healthy Grocery List and Tips

The grocery store can be our best friend or worst enemy at times. We all know the rule- DO NOT go to the grocery store hungry! Not only are you more likely to buy unhealthy, junk food, but your grocery bill and wallet will feel the damage too.

The best tip to dominate the grocery store is to be prepared! Which sounds like a daunting task sometimes, but it will pay off in the long run.

  1. Plan your breakfast, lunch, dinner and snacks for the next 5 days.
  2. Check your pantry and refrigerator for items/ingredients that you already have for the week.
  3. Make your list
  4. Once at the grocery store- do your best to not stray off the list
  5. Once home and throughout the week- keep a white board on your fridge of items that you run out of or low on that you will need for next weeks grocery adventure.

Now is the time to figure out where to start. It’s time to make a generic, healthy grocery list of all the staples your family eats. You can use this list weekly and just change up the items as your meals change. This list will have you eating healthy and feeling good in no time!

GROCERY LIST

Protein options:  pick at least 3-4
Eggs
Boneless/skinless chicken breasts
Lean ground turkey
Pork tenderloin
Canned Tuna (in water) (they come in packets as well, good for on-the-go)
Wild Salmon
Tilapia
Tofu
Plain Nonfat Cottage Cheese
Plain Nonfat Greek Yogurt
Nonfat cheese sticks

Fibrous Veggie Options:  pick at least 4
Spinach
Broccoli
Asparagus
Kale
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber

Complex/Starchy Carb Options (pick at least 1):
Old-fashioned Oatmeal (Gluten-free options available)
Low-carb/Low-sugar cereal (Fiber One)
Quinoa
Sweet potato
Yam
Whole Grain Bread
Brown Rice

Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Safflower oil
Coconut Oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit
Small apples
Small pears
Blueberries
Raspberries
Strawberries
Lemons (for water & fish)

Beverages
Water– MUST HAVE (obviously)
Unsweetened Almond Milk
Green tea bags
Coffee

Condiments
Balsamic Vinegar
Salsa
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia or other zero cal sweetener
Pam Non-stick cooking spray

 

This list will prepare you to make healthy decisions next time you are at the grocery store. Be healthy! Stay active! Stay positive!

 

 

 

 

 

 

 

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