Healthy eating means healthy cooking. Healthy cooking requires healthy food ingredients. It, therefore, goes without saying that a healthy food grocery list is a major component of healthy living.

Many people however don’t have the time to sit down and come up with the perfect healthy grocery list. This article will help you come up with a list that’s well-organized, well-planned and healthy.

1. Meat And Sea Food

Your list should be made up of:

  • Skinless chicken or Turkey breasts
  • Salmon, trout, halibut and mackerel
  • Ground chicken or turkey

Useful tips:

  • If you choose to buy red meat, make sure it’s the leanest cuts.
  • Opt for ground chicken or turkey instead of ground beef for they have lower fat content. You can also try tofu Pr other vegetarian meat substitutes.
  • Always measure the portions of your meat and chicken. Proteins should make up a quarter of your plate.

2. Bakery and Bread

Your lost should be made up of:

  • Whole-wheat bread
  • Pita pockets
  • English muffins
  • Whole-grain flour tortillas

Useful tips

  • Ensure that the bread you are buying is wheat. Check for the words “whole wheat flour” on the ingredients label.
  • Whole grain bread is packed with fiber and fewer calories.

3. Oils, Salad Dressings, Sauces and Condiments

Your list should be made up of:

  • Barbecue sauce
  • Tomato sauce
  • Mustard
  • Red-wine vinegar
  • Extra virgin oil or canola oil
  • Salsa
  • Hot pepper sauce
  • Jarred capers and olives

Useful tips:

  • Your healthy food grocery list should contain sugar-free varieties of sauces and condiments. Many are high in sodium and sugar; which is not healthy.
  • You can replace your mayonnaise with fat-free options such as salsa and hot-sauce.


4. Pasta and Rice

Your list should be composed of:

  • Brown rice
  • Whole wheat or whole grain pasta

5. Cereals and Breakfast foods

Your healthy food grocery list should contain:

  • Whole grain/ Multi-grain cereals
  • Oatmeal
  • Whole grain cereal bars

Useful tips:

  • Go for cereals and cereal bars that are low in sugar and packed with lots of fiber.
  • Sweeten your cereals with nuts, dried fruits and berries instead of sugar.

6. Canned foods

Your list should be made up of:

  • Diced tomatoes
  • Diced green chilies
  • Tuna or salmon. They should be packed in water
  • Low fat soups
  • Soy beans, black kidney beans, lentils and split peas

Useful tips:

  • Canned foods are normally high in sodium. Always look for varieties that are lower in sodium or rather salt.
  • Go for canned fruits that are packed in juice and not syrup.

7. Frozen foods:

Your healthy food grocery list should not miss:

  • Frozen veggies such as spinach, broccoli, peas and carrots
  • Frozen fruits with no added sugars such as raspberries, blueberries and strawberries
  • Whole grain vegetable pizza
  • Pre-cooked shrimp
  • Frozen low-fat yoghurt
  • Whole-grain waffles

Useful tips:

  • Add your frozen vegetables into soups, stews and casseroles.
  • You can blend your low-fat frozen yoghurt with fruits to make a healthy smoothie.

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8. Dairy, Eggs and Cheese

Your list should contain:

  • Low-fat or Soy milk
  • Low-fat yoghurt
  • Low -fat cheese
  • Eggs
  • Firm tofu
  • Butter

Useful tips:

  • Always go for strongly flavored cheese like Parmesan or goat cheese so that you can use a small amount without compromising on the taste.
  • Pre-sweetened yoghurt can be high in sugar and calories. You can buy plain yoghurt and add your won flavor by using fresh jam or fruit.

9. Snacks

Your list should contain:

  • Whole-grain crackers
  • Dried fruits such as almonds, raisins, prunes and dates
  • Nuts and Peanut butter
  • Sunflower seeds, sesame seeds and whole flax seeds
  • Pieces of dark chocolate
  • Hummus

10. Fresh vegetables and fruits

11. Drinks

Your healthy food grocery list should contain:

  • Unsweetened green tea and other flavored varieties
  • Sparkling water
  • Orange juice that is fortified with calcium
  • Fresh fruit juice

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