How to Build a Healthy Grocery List

Many people’s pantries are full of unhealthy, processed food items. These items are less nutritious than whole foods. Snack items like cookies and crackers offer little nutrition but contain very high-calorie counts. Additionally, premade meals or processed items often have unnatural preservatives that you may want to avoid. 

However, there are healthy substitutes for many processed, packaged foods. Some of the most healthy pantry items are canned beans and veggies, olive oil, and reduced-sodium soups/stocks. Preserved foods like pickles or fermented foods can also improve your gut health. Spices, mustard, and vinegar can add flavor to your dishes without adding sugar, fat, or calories.

Avoid eating packaged, processed cereals if you are looking to cut back on sugar intake. Many plain white pieces of bread also contain high amounts of sugar. It is important to read nutritional labels when shopping for these items because they often contain artificial and unhealthy ingredients.

Instead, look for bread and cereals that contain whole grains. These can reduce your risk of heart disease, diabetes, and even cancer. A diet high in whole grains also promotes a healthy digestive system. Farrow, brown rice, and quinoa are a few of the best grains you can buy for your body.

Dairy foods are a fantastic source of vitamins and healthy nutrients. These types of foods are high in potassium, vitamin D, and other important micro and macronutrients to help you maintain a healthy lifestyle. However, certain dairy products may be high in sugars. Be sure to read the nutritional information on things like milk, flavored yogurt, and dairy creamers to avoid unhealthy ingredients. 

Milk alternatives and kefir are extremely healthy alternatives to traditional dairy. Cottage cheese is a powerhouse of nutrition. Yogurt and Greek yogurt can be used in place of mayonnaise in many recipes. Eggs are also very healthy — however, be careful of your cholesterol intake!

It will come as no surprise to learn that fruits and vegetables are the cornerstones of a healthy diet. Vegetables offer large amounts of important nutrients and vitamins while being extremely low in calories. Fruits can provide satisfying and healthy amounts of natural sugars while also offering a variety of important fibers and vitamins. Even frozen fruits and vegetables provide significant nutritional benefits. Virtually no nutrients are lost in the freezing process.

Leafy greens contain lots of fiber and micronutrients your body needs. Whole berries, bananas, and citrus fruits can help satisfy a sweet tooth without being complete sugar bombs. Root vegetables and sweet potatoes offer lots of healthy nutrients too.

Snacks

Most snack foods are notably unhealthy. However, there are healthy options for consumers to enjoy. Things like almonds, dried fruits, popcorn, sunflower seeds, and more all provide a healthy way to get your snack on!

Although many types of meat are high in fat and are calorie-dense, this does not necessarily make them unhealthy. Many popular types of protein like red meat, turkey, chicken, fish, and others are extremely healthy in the right quantities.

Nearly all types of seafood are very healthy and many provide large amounts of healthy Omega-3 fatty acids. Doctors recommend eating fish two or three times per week. Salmon, cod, and other oily fish are great sources of Omega-3s. 

Chicken and turkey are lean sources of protein, while organ meats like liver are high in nutrients and low in fat. If you plan on eating red meat, look for lean cuts of beef like filet or flank steak. Avoid fatty ribeyes and skirt steaks.