Supermarkets can be daunting places. Cookies, candy, and ice cream beckon at every corner. So that you don't get seduced by the snack foods and make impulse purchases you'll later regret, never venture into your local supermarket without first arming yourself with a healthy grocery list.
Having a well-organized, well-planned grocery list will not only get you in and out of the store quickly (a time management plus), it also will keep your healthy eating plan on track. It's a lot harder to splurge on junk food if it's not in your pantry and fridge.
To maximize your time management in the supermarket and the healthfulness of everything you buy, have a plan in place. Organize your grocery shopping list by aisle.
1. Bakery and Bread
On Your List:
- Whole-wheat bread, pita pockets, and English muffins
- Whole-grain flour tortillas
- Make sure the wheat bread you're buying is really wheat. If "refined wheat flour" is the first ingredient, you're essentially getting souped-up white or refined bread. Look for the words "whole wheat" or "whole wheat flour" as the first ingredient on the label. Whole wheat flour contains the bran and germ of the grain.
2. Meat and Seafood
On Your List:
- Skinless chicken or turkey breasts
- Ground turkey or chicken
- Salmon, halibut, trout, mackerel
- Reduced-sodium lunch meat (turkey, roast beef)
- If you buy red meat, choose the leanest cuts
- Eat ground chicken or ground turkey breast instead of ground beef. These are much lower in fat. Or try tofu or vegetarian meat substitutes. Get creative with the condiments and you’ll get flavor without the fat.
3. Pasta and Rice
On Your List:
- Brown rice
- Whole-wheat or whole-grain pasta
On Your List:
- Tomato sauce
- Mustard
- Barbecue sauce
- Red-wine vinegar
- Salsa
- Extra virgin olive oil or canola oil, nonfat cooking spray
- Jarred capers and olives
- Hot pepper sauce
5. Cereals and Breakfast Foods
On Your List:
- Whole-grain or multi-grain cereals
- Steel-cut or instant oatmeal
- Whole-grain cereal bars
- Buy cereals and cereal bars that are high in fiber and low in sugar.
- Use berries, dried fruit, or nuts to add sweetness to your cereal.
6. Soups and Canned Goods
On Your List:
- Diced or whole peeled tomatoes
- Tuna or salmon packed in water
- Low-fat soups and broths
- Black, kidney, soy, or garbanzo beans; lentils, split peas
- Diced green chilies
- Canned vegetables and soups are also high in sodium. Check the labels for lower-sodium varieties.
- When buying canned fruits, choose brands that are packed in juice, rather than syrup.
7. Frozen Foods
On Your List:
- Frozen vegetables: broccoli, spinach, peas and carrots (no sauce)
- Frozen fruit: strawberries, raspberries, blueberries (without added sugar)
- Frozen cooked shrimp
- Pre-portioned, low-fat ice cream or frozen yogurt
- Whole-grain waffles
- Whole-grain vegetable pizza
- Buy frozen vegetables to throw into soups, casseroles, and stews.
- Low-fat frozen yogurt blended with frozen fruit makes a quick, healthy smoothie.
8. Dairy, Cheese, and Eggs
On Your List:
- Skim or low-fat milk or soymilk
- Fat-free or low-fat yogurt
- Fat-free or low-fat cottage cheese
- Low-fat cheese or string-cheese snacks
- Eggs or egg substitutes
- Firm tofu
- Butter or spread (a variety that doesn't contain hydrogenated oils)
Tips:
- Buy strong-flavored cheeses like Parmesan or goat cheese, so that you can use a smaller amount without sacrificing taste.
- Don't buy pre-sweetened or flavored yogurts, which can be very high in sugar and calories. Instead, buy plain yogurt and add your own flavor with a tablespoon of fresh fruit or jam.
9. Snacks and Crackers
On Your List:
- Whole-grain crackers
- Dried fruit: apricots, figs, prunes, raisins, cranberries
- Nuts: almonds, walnuts, peanuts pecans, pistachios (roasted and unsalted)
- Seeds: sunflower seeds, sesame seeds, whole or ground flaxseeds
- Peanut butter, almond, or soy butter
- Hummus
- Dark chocolate pieces (containing more than 70% cocoa)
On Your List:
- Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries
- Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks
Tips:
- Look for a large variety of colorful fruits and vegetables. They contain the most nutrients.
- Buy fruits and vegetables that are in season and locally grown. They taste better, and cost less.
- If you're busy, buy pre-cut fruits and vegetables. They're easier to cook with, and eat.
11. Drinks
On Your List:
- Unsweetened green and flavored teas
- Calcium-fortified orange juice
- Sparkling water
- If you buy juice, make sure it's 100% fruit juice and not a "juice drink," or "-ade."
- Instead of buying soda, make your own healthier version by adding fruit juice to sparkling water.
Before you head to the supermarket, remember these general tips for buying healthy groceries:- Plan your meals Map out an entire week's worth of meals before you go grocery shopping. It might sound like a lot of work on the front end, but planning will actually save you time -- and money on the back end. You'll have all the ingredients you need for the week, and some ingredients can actually serve double duty. Roast a whole chicken on Monday night, and you'll have chicken salad sandwiches and chicken soup for Tuesday and Wednesday.
- Buy fresh Groceries that come straight from nature are always better for you. Buy fresh apples rather than jarred applesauce, and chicken breasts instead of a frozen chicken pot pie. You'll find most of the freshest foods along the perimeter of the supermarket (produce, meat, dairy aisles). When you do buy packaged foods, look for products with a short ingredient list (about five or less) and ingredients that you can pronounce.
- Become a label reader You need to read carefully to search for clues that the food you're choosing is low in fat, cholesterol, and sodium, and high in vitamins and minerals. Label reading can be tricky. Foods that are labeled "sugar-free" or "fat-free" can still contain a small amount of sugar and fat. A product labeled "light" can still be high in calories.
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