Creating a Grocery List
Do you struggle grocery shopping when it comes to preparing healthy meals for your family? If so, then you will want to read on. It can be very overwhelming going through the aisles trying to fill your cart with nutritious foods. So, it is essential to start by creating a grocery list and knowing healthier options to select.
I am sure you would agree that creating a list feels like such a chore. Trust me; I am with you on this! However, putting a list together, which includes healthy foods from all the food groups, will get you started in creating balanced meals for your family.
Have you ever thought about creating what I call a master grocery list? You may be wondering what exactly is this? It's a list of staple nutritious foods in your fridge & pantry. So, before it's time to go grocery shopping, you can check what foods are "out of stock" and replenish the basics. Then you can then add more foods to the list based on any recipes you plan to make throughout the week.
A master grocery list will not work for everyone. So maybe it's creating a general grocery list of the foods you need to buy to get your family through the next couple of days to a week.
Either way you make your list, you may be wondering, what are some healthier options I should include on my list or have on hand? I have you covered with my "Healthy Grocery Guide." This guide gives you healthy food options from various sections of the store. If you would like a copy, click on the links below to download your copy today. (Coming soon!)
Otherwise, here are some ideas to get you started.
Fridge items:
Reduced-fat, low-fat, skim, or calcium-fortified soy milk
Reduced-fat cheese (cubes/sticks/slices)
Low-fat, Greek yogurts
Hummus or guacamole
Low-fat, lower sodium lunch meat
Fruit and veggies: selecting a rainbow of colors to keep available (ex. oranges, grapes, strawberries, blueberries, baby carrots, celery, tomatoes, broccoli).
Eggs, egg substitutes, or egg whites
Soft-tub margarine (without "partially hydrogenated" oils listed in the ingredient list)
Lean meats (look for loin of round), skinless chicken breast, ground turkey breast, fatty fish (salmon, herring, sardines - omega-3 sources)
Freezer section:
Frozen fruits and vegetables (with no sauces or added salt or sugar)
Lean meats, skinless chicken breast, ground turkey breast, fatty fish (unbreaded), or shrimp
Pantry staples:
Whole-grain cereal (hot & cold), flours & pastas
Brown rice, quinoa, farro
Dry or canned beans, peas, & lentils
Dried herbs & spices
Healthy snacks (popcorn, dried fruits without added sugars, canned fruits)
Low-fat salad dressings
Soup stocks (no added sodium)
Canned tomato products & spaghetti sauces
Vinegars (apple cider, red wine, or white)
Heart-healthy oils (canola, olive, peanut, sunflower, safflower)
Tuna, salmon, or sardines packed in water
Granola bars with <8 gm added sugar
Popcorn (kernels, light, or unsalted)
Nuts, seeds, & nut/sun butters
So, no matter how you decide to tackle this chore, hopefully, these guides will help you to be able to build healthy meals for your family with less stress. If you would like to work with me to create a master list that works for your family, I am always happy to help. Please get in contact with me via the contact page.
Tip: Don't forget, as a way to also save money, look for specials, use coupons or apps, and check for seasonal produce.
*Remember - it's creating a balance in the list you make to be successful.
**The products listed on the healthy grocery guide are based on their nutrition facts label, it is not an ad for a product or a brand I partner with.
Photo credit: Media from Unsplash/Eduardo Soares