Have you ever found yourself at the grocery store, lost in the aisles, wondering, “What should I eat?” It’s frustrating to come home with food you know isn’t the healthiest choice, or that can’t make for a balanced meal.
These tips will help you plan a healthy grocery list, save time and money at the store, and shop like a dietitian.
Make a Grocery List
Whether you are shopping in the store or online, it is important to have a plan. Choose a few recipes and start to create a list with the ingredients you need. Dietitians recommend planning meals using the plate planner method. This ensures that you will enjoy delicious meals with a balance of protein, fat, carbohydrates, and fiber.
Shopping from a grocery list saves time and money at the store. It also ensures you have the ingredients you need to create healthy meals.
As you create your grocery list, consider what you’ll eat for breakfast, lunch, and dinner throughout the week. Talk to a dietitian if you need help with meal planning or meal and snack ideas.
Try to include all of these food groups in your daily meals and snacks.
Fruits and vegetables
You can’t go wrong with fruits and vegetables. Produce has plenty of vitamins, minerals, fiber, and antioxidants to support your immune system and reduce cancer risk. Aim to eat at least five to seven servings of colorful fruits and vegetables daily.
If you’re in an apples, oranges, and bananas rut, challenge yourself to try at least one new fruit and vegetable each week. Dragon fruit or kohlrabi, anyone? Other excellent options include:
- Beets.
- Berries, like strawberries, blueberries, raspberries, blackberries, and cranberries.
- Broccoli and cauliflower.
- Carrots.
- Eggplant.
- Grapes.
- Kale, spinach, or other leafy greens.
- Kiwis.
- Papayas.
- Sweet bell peppers.
- Sweet potatoes (try purple ones).
- Watermelon, cantaloupe, or other melon.
- Winter squash.
Whole grains
Whole grains are high in fiber, vitamins, minerals, and complex carbohydrates to energize you all day. Choose several servings of these grains each day:
- Barley.
- Brown or wild rice.
- Farro.
- Oatmeal.
- Quinoa.
- Shredded wheat.
- Whole wheat bread or cereal.
Lean proteins
Protein foods have amino acids your body uses to maintain healthy muscles, organs, immune system functions, and red blood cells. Add plenty of these protein foods to your list, so you can eat a serving at each meal and snack:
- Dairy foods or nondairy substitutes like regular or soy milk, Greek yogurt, and cottage cheese.
- Eggs (think hard-boiled or deviled eggs for snacks).
- Fish, especially salmon, light tuna, or sardines, which are rich in heart-healthy omega-3 fats.
- Legumes (beans) like kidney, black, pinto, or navy beans, chickpeas, and lentils.
- Poultry, like skinless chicken or turkey breast.
- Tofu or tempeh.
Nuts and seeds
All nuts and seeds are rich in healthy, unsaturated fats, which reduce inflammation and heart disease risk. However, their fat content also makes them high in calories, so stick to smaller portions. Add a small handful of nuts to your oats or snack plate, and sprinkle seeds on your salad.
These are great options to add to your grocery list:
- Almonds
- Cashews
- Chia seeds
- Ground flaxseeds
- Nut butters
- Pecans
- Pistachios
- Pumpkin seeds
- Sunflower seeds
- Walnuts
Fats and oils
Olive oil is a great heart-healthy fat choice for daily use. Use olive oil for sautéing, baking, and homemade salad dressing. Avocado oil is also a good choice for high-heat roasting.
Dietitians recommend eating a variety of foods every day. Varying your choices each day and throughout the week allows you to get a wide range of nutrients. Fill your grocery cart with lots of colors, flavors, and textures to keep meals and snacks interesting and healthy.
Budget-Friendly Grocery Options
Shopping like a dietitian doesn’t have to cost an arm and a leg. There are many budget-friendly grocery options available. Keep these tips in mind before, during, and after your shopping trip:
- Shop your refrigerator and pantry first — While planning your grocery list, see what you have in the house and what you can use up. Avoid wasting produce by making soups and stews from vegetables or greens before they go bad. Freeze fresh fruits (such as bananas or grapes) to use in smoothies or oatmeal. Check what spices or odd ingredients you have on hand before buying another container.
- Buy longer-lasting produce — Fruits and vegetables are expensive. Plan to have some to eat quickly, like greens or berries, and some that last longer, like apples and carrots.
- Shop seasonal ingredients — Look for seasonal sales, like peaches in the summer or squash in the fall.
- Check for frozen or canned foods — Plain fruits, vegetables, fish, and meat are as healthy as those that are fresh but are often more affordable. Stocking your freezer also means there’s less of a rush to eat these foods before they spoil.
- Stock up on nonperishables — Pick up an extra package when you see items like brown rice, quinoa, or oats on sale. These store well in jars in your pantry and have a long shelf life. Store nuts, seeds, and nut butter in the refrigerator to extend their shelf life.
- Be careful about bulk shopping — Buying in bulk can save money if you’re shopping for a family and know you’ll use the items quickly. But for solo shoppers, there’s a good chance you won’t eat all those eggs or finish the milk before it spoils. Plan carefully when buying in bulk to avoid food waste.
Healthy grocery shopping doesn’t have to be complicated or expensive. Add a few of these grocery tips each week and, before long, you’ll learn how to shop and prepare meals like a dietitian.