Healthy Grocery List

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Healthy grocery list suggestions for your healthier lifestyle.

If you want to be healthier and make a change that can get you on the right track, then your diet is where you need to start. Nutrition is a huge part of losing weight, burning body fat, getting in shape and becoming healthier.  So eating healthy is something you simply can’t avoid. But, how are you supposed to get started when there are foods tempting you at every turn? While you might be able to avoid going into restaurants or fast food places, the foods that are enticing you in the kitchen might be too much to turn away.  Particularly, foods that cause weight gain. That’s why it’s important to clear out your pantry, fridge and freezer so you can start fresh with a healthy grocery list.  The information below will help you stock up your entire kitchen with foods you can eat without feeling guilty!

1. Your Grocery List

Protein:

– Fish
– Chicken
– Lean Beef
– Tofu
– Beans
– Ground Turkey
– Eggs/Egg Whites
– Lunch Meat (no added sugars; watch out for honey-baked and other seasonings)

Vegetables:

– Cauliflower
– Carrots
– Broccoli
– Kale
– Spinach
– Lettuce
– Eggplant
– Tomatoes
– Squash
– Onions
– Cucumbers

Dairy:

– Skim/Almond Milk
– Cheddar Cheese
– Cheese Sticks
– Greek Yogurt
– Cottage Cheese
– Sour Cream

Snacks:

– Mixed Nuts
– Cracker Chips (Special K)
– Dried Fruits
– Jerky (Turkey)

Sauces/Dips:

– Hot Sauce
– Low Cal/No Sugar BBQ Sauce
– Low Cal Salad Dressing
– Dried Ranch Mix
– Salsa, Guacamole, Hummus
– Dijon Mustard

Drinks:

– Tea (peppermint and green tea)
– Water
– Mio
– 100% natural cranberry juice
– Tonic/Sparkling Water

Fruits:

– Grapefruit
– Grapes
– Berries
– Cantaloupe
– Lemons
– Oranges
– Avocado

Breads:

– Sarah Lee Whole Grain Lite Bread
– Low Carb Wraps/Tortillas
– Weight Watchers Wheat Bread

Freezer:

– Lean Burgers
– Veggie Burgers
– Spinach
– Frozen yogurt
– Berries

Sweets:

– Jello
– Canned Pumpkin
– Sugar Substitute
– Peanut Butter

Fats:

– Olive or Canola Oil
– Avocado Oil

Seasonings:

– Mrs. Dash Seasonings
– Garlic Powder
– Garlic
– Onion Powder
– Seasoning Salt

 

2. How to Shop

The labels that you see on many packaged foods can be confusing because they are designed to make you buy them rather than wonder whether they are healthy! So, approach all food that is packaged with care and make sure you are reading the labels on everything. Here are some phrases that you should look out for on foods because they don’t necessarily mean what they say:

– Natural
– Whole Grain
– Healthy
– Low Calorie
– Low Fat
– Good for You

Why are these things often incorrect? Because they have negligible vitamins in them or they are only low calorie/fat per serving, not for multiple servings. This could end up causing you to eat a lot of additional calories all throughout the day and that can easily mean weight gain.

3. Read the Labels

So, what’s really in the foods that you’re purchasing in boxes? You have to read the labels to know what you’re really getting, no matter how sure you are that it’s going to be alright. Start by turning the box over and looking at the serving size. Is it for 13 chips? 2 cookies? 1/2 cup cooked pasta? Serving sizes are often much smaller than people think they are, and that can lead to eating a lot more calories for each meal of the day. Once you know what the serving size actually is, take a look at the calorie count, the grams of sugar, the grams of carbs and grams of fat. Every serving is going to be the amount of calories, sugar and carbs that you see, so if you eat two or three servings, you’ll have to multiply everything by that number.

If you see that something is incredibly calorie dense or that has a lot of sugar per serving, then you should put it back on the shelf. If the product looks alright, then next you’ll want to take a look at the ingredients list.

4. Read the Ingredients

Are there a ton of ingredients that you just can’t pronounce? It’s best to try and avoid processed foods as much as you can, because these are only going to fill you with empty calories. In order to have a healthy grocery list, you need to look for foods with ingredients that you can pronounce so that you know they are going to provide you with vitamins and nutrients.

Example of Packaged Food to Avoid:

Granola Bar:   (1 serving) has 320 calories, 2 grams of fat, 22 grams of sugar and 48 grams of carbohydrates.

As you can see, there are a lot of sugars in this one granola bar, and a lot of carbohydrates. If the ingredient list is long as well, then you’ll probably want to avoid this.

Example of Packaged Food that’s Alright:

Frozen Broccoli Bites: (4 bites per serving), 120 calories, 1 gram of fat, 0 sugars, 22 grams of carbohydrates.

Ingredients: broccoli, garlic, onions, bread crumbs, egg, water and mozzarella cheese.

This is a great option because it’s low in calories, has a lot of nutrients and is also low in sugars. It also keeps in the freezer, so it’ll save for a long time and it’s an ideal healthy snack you can easily heat up.

In order to have a healthy grocery list, you need to take just a little bit of time while shopping to read through labels. You might be surprised to find the foods you have been eating all this time are not that healthy.  But with the the foods you choose now will make you feel better. Use the list above to help guide you while at the store, and make sure to use the healthy tips as well!

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