Healthy Grocery Shopping: Where to Start

06/16/2018

What’s the key to healthy eating? Preparing in advance! That starts with a healthy grocery list to stock up on the best ingredients for each of your healthy meals. This guide is the first step in your weekly healthy eating and will speed up those grocery store trips by giving you a plan!

 

Take Inventory

Before you grocery shop, take note of what you already have in your kitchen from the list below, and make your own list to fill in the blanks.

 

Investing even just a little more time into your preparation to make sure you have all the ingredients you need- you’re eliminating two huge hurdles when it comes to healthy eating.

  1. Having enough time
  2. Having the right ingredients

 

Break Down Your Needs into Groups

Since the grocery store is typically broken up by food groups, why not break down your list into groups to make your shopping trip easier?

 

Below you’ll find what you should always have in your kitchen as well as a few items that are optional! (This is pending any dietary restrictions or allergies)

 

Grains

Always Have

  • High fiber cereals
  • Oats
  • Panko breadcrumbs
  • Sweet potatoes/yams
  • Whole wheat/gluten free pasta
  • Brown rice or quiona

 

Have At Least One of These

  • Whole wheat, gluten free or sprouted bread
  • Whole wheat wraps
  • Whole wheat English muffins

 

Meat/Protein

Always Have

  • Boneless/skinless chicken breast
  • Salmon
  • Filet/hanger/flank/sirloin/lean ground beef
  • Turkey bacon

Vegetarians

  • Tofu
  • Edamame

 

Produce

Always Have

  • Onions
  • 3 in seasons fruits including at least 1 berry
  • 5 in season vegetables including 1 leafy green

 

Dairy

Always Have

  • Nonfat/Non-dairy milk
  • Low fat/nonfat plain Greek or regular yogurt
  • Eggs

Optional

  • Parmesan cheese
  • Low fat cheese

 

Canned Goods

Always Have

  • Toato sauce
  • Low sodium vegetable or chicken broth
  • Low sodium soup

 

Oils, Vinegars, Condiments

Always Have

  • Extra virgin olive oil
  • White wine viegar
  • Mustard

Optional

  • Canola oil
  • Other vinegars
  • Horseradish

 

Seasonings/Spices

Always Have

  • Kosher salt
  • Black pepper
  • Fresh or minced garlic
  • Cinnamon
  • Cumin
  • Rosemary
  • Crushed red pepper

 

Frozen Food

Always Have

  • Vegetables
  • Fruits/Berries with no added sugar
  • Ground turkey meat
  • Vacuum sealed fish
  • Shrimp

Optional

  • Veggie burgers

 

Once you have all of your meals, check out a few of our healthy recipe options such as Salmon Sushi Bowls or Hawaiian Chicken Kabobs, and get cooking!