Why You Should Use A Healthy Grocery Shopping List

Choosing a healthy grocery shopping list helps you get around the store without difficulty and keeps you on track with the right eating plan. Check out your kitchen cabinets prior to going to the store, then create a grocery list to meet all your needs.

Healthy Grocery Shopping List

Doctors always tell us that “You are what you eat”, and so it’s important for you to pick only the right foods for you and your family when you go shopping by using a Healthy grocery shopping list.

It’s also easier to plan healthy meals for your family, and you can even plan one week ahead, which is helpful if you have a busy schedule. The most important thing is to include foods from all food groups, and this ensures that you can serve a balanced meal for your family every time.

How To Compile Your Healthy Grocery list

Most of us know that our diets should include fruits, vegetables, fiber, omega-3 essential fatty acids, proteins, and carbohydrates, but do you know which foods pack the most punch? Certain foods have a greater impact on your body compared to others.

The good thing is that you can have healthy meals that are also tasty and save money by planning ahead of time. The following is a guide as to the kind of foods that you should be buying when you go to the grocery store.

VIDEO: Healthy grocery shopping list

High Energy Foods

If you are looking for high energy foods, then you should buy those foods that are packed with carbohydrates. If you can combine these foods with high-fiber and low-fat proteins, you can ensure that you and your family can have plenty of energy all day long.

Apart from fighting fatigue, these foods can help you to maintain your weight because you will not be snacking all the time. You should include the following high energy foods on your shopping list.

  • 100% fruit juice
  • 100% vegetable juice
  • Tomatoes
  •  Sweet potatoes citrus fruit
  •  Whole grains
  •  Low-fat dairy products
  •  Beans
  •  Nuts
  • Dried fruits
  •  Whole fruits
  •  Mango
  •  Cantaloupe
  •  Blueberries

Foods rich in Omega-3 fatty acids

These foods are good for your heart, and they can help to prevent heart disease and stroke. They also improve your cholesterol levels.

  •  Omega-3 fortified foods
  •  Salmon Mackerel
  •  Lake trout
  •  Albacore tuna
  • Sardines
  •  Canola oil
  •  Flaxseed
  •  Walnuts
  •  Soybeans

Antioxidants Foods

Antioxidants remove free radicals from our bodies and they also repair the damage caused by these free radicals. If you consume plenty of antioxidants, you can boost your immune system. You can also lower your risk of getting cancer. Antioxidants will also include flavonoids, vitamins, and minerals.

  • Tea
  •  Coffee
  •  Red wine
  •  Black beans
  •  Pinto beans
  •  Red kidney beans
  •  Small red beans
  •  Pecans
  •  Prunes
  •  Plums
  •  Strawberries
  •  Raspberries
  •  Cranberries
  •  Cherries
  •  Blackberries
  •  Blueberries
  •  Apples
  •  Russet potatoes
  •  Artichokes

Foods That Control Blood Sugar and Cholesterol

Some foods are packed with soluble fiber, and they can help to lower our cholesterol levels, minimize a spike in our blood sugar level after meals and enhance our digestive health. These foods are good for someone who is diabetic.

  •  Fruits
  •  Vegetables
  •  Nuts
  •  Seeds
  •  Beans
  •  Whole grains

Plant Sterols

Plant sterols and stanols are naturally occurring substances found in plants. They are steroid compounds similar to cholesterol and are found in fruits, nuts, vegetables and vegetable oils. These foods are great because they can help you to lower your cholesterol naturally.

The plant sterols make it harder for your body to absorb cholesterol in your intestines, helping to lower the bad cholesterol. The following foods are packed with plant sterols

  •  Wheat germ
  •  Wheat Bran
  •  Vegetable oils
  •  Peanuts
  •  Almonds
  •  Brussels sprouts
  •  Yogurts
  •  Orange juice
  •  Cereal
  •  Chocolate
  •  Granola bars

High Fiber

We have two types of fiber, soluble fiber, and insoluble fiber. We need both of them for healthy digestive systems. Besides, insoluble fiber will add bulk to your diet, which is good if you want to control your weight. You also need fiber to lower your risk of diabetes and heart disease.

  •  Most vegetables
  •  Citrus fruits
  •  Dried fruits
  •  Nuts
  •  Apples
  •  Strawberries
  • Peaches
  •  Raspberries
  •  Blackberries
  •  Plums
  •  Kiwi
  •  Mango
  •  Pears

Low Sodium and High Potassium Foods

High blood pressure is usually caused by foods that are full of sodium. If you can reduce your consumption of such foods, and increase your intake of potassium, you can become healthier.

Avoid processed foods because most of them are full of sodium. Stick to whole foods and you can get less sodium from your diet.

The recommended adequate intake of potassium in adults is 4,700 milligrams (mg) per day. In most cases, this recommendation is not met. Potassium is essential for maintaining bone and heart health.

It is recommended for people with high blood pressure as it can be very helpful in preventing heart disease and stroke.

You can choose from a wide selection of potassium-rich foods to meet your daily needs.

  •  Potatoes
  • Peas
  •  Mushrooms
  •  Tomatoes
  •  Sweet potatoes
  •  Spinach
  •  Oranges
  •  Grapefruit
  •  Bananas
  •  Low-fat/fat-free dairy
  •  Lentils
  •  Raisins

Best to Buy organic

There are some foods that are best to buy organic. These are foods that are most likely to have a lot of pesticide residue. Even though you will pay more, you should only buy organic if you want to buy the following twelve foods.

  •  Apples
  • Strawberries
  •  Cherries
  •  Imported grapes
  •  Potatoes
  •  Spinach
  •  Bell peppers
  •  Pears
  •  Peaches
  •  Celery
  • Nectarines
  •  Red raspberries


The good thing about working with a Healthy grocery shopping list is that you can plan to shop for the whole week. Your trip will be less stressful if you can shop once, instead of trying to navigate the produce section and express lane multiple weeknights after work. You will also be ensuring that your family stays healthy and eats well.