When going to the grocery store, it is essential to know which items are healthy. For someone new to a healthy lifestyle, the choices can be overwhelming. Research, however, has established that people who make a Grocery List and stick to it, rather than shopping spontaneously, are more likely, to follow a healthy diet.
This makes a grocery list as helpful as it is essential. Knowing which items are healthy is a good way to start your list. Having a well-planned grocery list, either prepared personally or used in the form of a grocery list template helps in saving time and money.
A Grocery List Template is a printable form used in compiling a list of all essential items needed from a grocery store. The purpose of having a grocery list template is to have an efficient way of listing down your requirements so as not to miss any item while ensuring that you have each product’s name, quantity, price, and the location at the store.
A grocery list template also helps you compare the prices of each item with different stores. A well-planned grocery list template can also help you avoid overstocking and living a healthy lifestyle by ensuring that only the items listed are bought and that those items have great nutritional value.
What a Healthy Grocery List Looks Like
A healthy grocery list or grocery list template should include all the key components that you need to live and maintain a healthy lifestyle. For instance, one component of healthy living is adopting a balanced diet that includes taking all the vital nutrients in your meal such as carbohydrates, minerals, vitamins, fats, lipids, etc.
Apart from that, a healthy grocery list should have an organized listing of supplies such as cereals, pulses, vegetables, and fruits. Similarly, a separate list of organic foods should be kept so as to adopt a cleaner and sustainable lifestyle. However, if you have special dietary needs, it is better to consult with your doctor or physician to get a tailored grocery list.
Healthy Grocery Items to Include
Here is a breakdown of all the healthy grocery items that you should include in your grocery list or grocery list template.
Ensure that you include enough quantities of the following for you and your family:
Carbohydrates and minerals
Carbohydrates are the primary source of energy for the body, while minerals are essential for the growth and maintenance of your body.
Some examples of carbohydrates and minerals that you can buy from the grocery store include:
Cereal and breakfast foods
Cereals and breakfast foods are healthy choices because they are high in dietary fiber and low in calories. These foods also have several health benefits including, reducing heart diseases, cancer, and type II diabetes.
Examples of cereals and breakfast foods that you should include in your grocery list include:
- Whole grain cereals such as puffed wheat, corn flakes or rice, bran flakes, and multi-grains
- Oatmeal, grits, and cream of wheat
- Ezekiel bread, almond flour, coconut flour, wheat germ, whole wheat flour
- Non-sugar sweetener packets, raisins, and other dried fruits and nuts
- Cottage Cheese
- Eggs and Egg substitutes
- Greek yogurt or Yoghurt
An example of a good breakfast is a dry cereal with raisins, ground flaxseed, nuts, or berries. And some yogurt (calcium).
Note: When buying cereals, the nutrition information on the cereal box can help you decide which ones are the best for your diet. If you have a nut allergy, be careful to check the list of ingredients, as some manufacturers may add nuts to their cereals.
Bakery and bread
Bakery and bread are also sources of carbohydrates and minerals.
Examples of bakery and bread that you should include in your grocery list include:
- Whole grain bread, barley
- Tortilla wraps, wheat or corn
- Whole-wheat pita pockets – 1 pita pocket is 120 calories
- Brown rice crackers – per 2 oz pack, each cracker has 80 calories
- Whole-grain muffins – 1 muffin has 150 calories
- Cereal-oats and bran flakes
- Currant raisin
- Eggs -Pasture-raised
- Pasture butter
- Full fat cheese such as cheddar, goat cheese, or feta
- Sauerkraut, kefir and kimchi
- Grass-fed full fat or coconut yogurt
- Dairy milk, coconut milk, or almond milk- unsweetened
Pasta and rice
Pasta and rice should also be part of your balanced diet. Like whole-grain products, they are rich in minerals like calcium and iron.
They also contain essential proteins and carbohydrates. Here are some of the pasta and rice that you should include in your grocery list:
- Barley- contains a high fiber content
- Beans and lentils- legumes are rich in protein and fiber, which is good for the heart
- Whole grain pasta and rice- these have a higher nutrition value than refined products
- Brown rice – rich in fiber, vitamins, and minerals
- Wild rice
Frozen foods such as vegetables, fruits, fish, and dairy products are also a great source of carbohydrates and minerals. The only downside to frozen foods is that they are prepared using high-calorie oil. However, if you choose your frozen foods well, you can enjoy the advantage of pre-cooked meals without packing on extra calories or fat.
Here are some of the frozen foods that you should include in your grocery list:
- Frozen shrimp
- Whole-grain waffles
- Frozen yogurt
- Whole grain vegetable pizza
This product is an excellent source of minerals, vitamins, and antioxidants. It should be included in your grocery list at least once a week.
Some of the frozen vegetables that you can buy from the frozen section include:
- Spinach broccoli
- Green beans
When preparing a grocery list, it is recommended to include frozen fruits. Frozen fruits have almost the same nutritional value as fresh fruits, but they are affordable and convenient. In addition, frozen fruit can be used in smoothies and other recipes to add fiber and nutrition to your diet.
Some of the frozen fruits to include in your grocery list include:
- Raspberries and strawberries
- Peaches, pineapples, mangoes, and cherries
Tip: To include more nutrition in your diet, you can buy frozen vegetable blends composed of different vegetables. There are many flavors and varieties that you can choose from. Vegetable blends will save time since there is no need to chop them. Vegetable blends can be used in soups, stews, and casseroles.
Spices should also be included in your grocery list. Spices are known to add zest and variety to any recipe you prepare. Other than adding zest and flavor, they also add nutrition to any recipe. Spices contain a significant amount of antioxidants shown to reduce the risk of cancer and other diseases.
Some spices to include in your grocery list include:
- Basil and parsley
- Cumin and ginger
- Fennel seeds
- Chile pepper
- Paprika/chili powder
- Red pepper flakes
- Garlic powder
Proteins are a great source of energy. They help in repairing tissues and are also involved in various body processes. Proteins are a great source of energy as they contain 4calories/gram. They promote healthy hair, nails, and skin. Protein deficient diets can lead to increase susceptibility to infections, skin and hair problems, energy malnutrition. Therefore, you need to have enough protein in your diet.
Here is a list of proteins to include in your grocery list:
- Mung beans
- Green peas
Meat and seafood
- Fish, non-fried fish (salmon)
- Lean meats (turkey, chicken, bison)
Legumes and grains
- Beans (Kidney beans, red beans, lentil beans, chickpeas)
- Nuts and seeds
- Soy products like tofu
Dairy products and eggs
- Milk and milk products (low-fat cheese or yogurt)
- Organic peanut butter
Vitamin is essential for our bodies to keep up with the metabolism. Vitamins are also responsible for giving your skin a healthy glow and maintaining your energy levels throughout the day.
So, to get all of these benefits, it is important that you have a variety of vitamins in your grocery list, including:
The United States Department of Agriculture’s dietary guidelines recommends that, for maximum health, roughly half your plate should contain vegetables and fruits (2.5 cups of vegetables and 2 cups of fruit each day). Some of the fruits you should consume in your diet include grapes, papaya, strawberries, and pineapples. These are good sources of Vitamin A. Whole fruits are recommended, and eating a wide variety of vegetables will help you get the most nutrients in your diet. If you cannot afford to buy fresh fruits, you can buy frozen but consider those that do not have any added sugar, salt, or syrups.
Soups and canned goods
Soups like chicken soup and tomato soup are rich in Vitamin C; soups also provide necessary minerals that keep your immune system healthy all through the year. Canned goods like sardine, salmon, and tuna help you boost your iron levels, maintaining your energy levels.
Other soups and canned goods that you should consider adding to your healthy grocery list include:
- No-sugar-added marinara sauce
- Could full fat coconut milk
- Pumpkin Puree
- Crushed Tomatoes
- Full fat coconut milk
- Low sodium soups and broths
- Tuna or salmon packed in water
- Diced green chiles
- Diced or Whole peeled tomatoes
- Black. Soy, kidney or garbanzo beans, split peas or lentils
Oils, sauces, salads dressings and condiments
You should also include some of the bottled salad dressings and olive oil to get Vitamin E and calcium for solid bones, respectively. Oils also help your skin stay radiant and smooth. Some of the healthy oils you should include in your diet are avocado, olive, coconut, and flaxseed. These oils not only provide healthy fats but also keep your heart and brain rhythmically working all through the year. You can use these oils to prepare sauces like oyster sauce or add them to salad dressings like mayonnaise. Condiments like hot spiced mustard, horseradish sauce, relish, and tabasco also add a healthy flavor to your food.
Juices and smoothies are the healthiest beverages you could include in your organic grocery list as they provide nutrients without adding any extra calories. Healthy juices from fresh vegetables help keep your body fit and do not add any extra sugar or unhealthy ingredients to the diet. Smoothies made from fruits provide a healthy way of adding nutrients and taking in natural sugars for energy. You can include drinks like refreshing water, chocolate milk, and fruit juices in your grocery list so that you are never late with your nutrition.
Other beverages that you may also consider adding to your grocery list include:
- Sparkling water
- Teabags -black and green
- Herbal teas such as hibiscus, ginger, and peppermint
When preparing a grocery, list lipids should be included because lipids are an integral part of the diet. Lipids are essential for our body because they help in the absorption of minerals as well as vitamins. They are made up of a combination of fatty acids, which we consume from our foods. Some of the foods to include in your grocery list that contain lipids include:
Nuts and nut butter
Nuts and nut butter are essential for the health of your body. They are also rich in lipids, minerals, and vitamins. Nuts have healthy fat that helps in boosting the metabolism in your body hence keeping you energetic throughout the day.
Some nuts include to include in your grocery list include:
- Pumpkin seeds
- Sunflower seeds
- Natural peanut butter
- Chia seeds
- Hemp seeds
- Cashew nuts
Snack food is a supplementary part of one’s diet since it helps one get through hunger pangs when no meals are at hand. It helps too in boosting the energy level and also fills you up hence keeping you away from unhealthy snacks. Moreover, snacks also help in boosting the metabolism hence important in maintaining body weight levels.
- Unsweetened dried fruits like mango, apple rings, figs, and raisins
- Dark chocolate
- Beef and Turkey jerky
NOTE: Snacks should be eaten without any added fats since they are already high in calories and promote weight gain when taken with the help of too much oil.
Other items that make up a healthy grocery list include:
- Protein supplements
- Chicken broth
- Baking powder
- Sun-dried tomatoes
- Baking soda
- Cacao and cacao nibs
Free Grocery List Templates
Following are some free downloadable templates for you:
Making a Grocery List Template
Grocery shopping is a common household chore, and many people have difficulty keeping track of what they need. However, using printable grocery lists can help you focus on items that are needed and remember them! You could create your template or download one here. If you plan to go to the store every week, it would be wise to write down an item each day to purchase all necessary groceries by the end of the week.
There is no one standard rule for developing a grocery list. It is important to categorize all the items appropriately to ensure that no item is left out when shopping.
Here is how your grocery list template should look like:
- It should have an items section
- A section for items in stock and out of stock
- The quantity needed
- Multiple Price columns for price comparisons with different stores
- Also, you can include a separate column to list all the seasonal items
Tips for Using a Grocery List Template
Whether you choose to download a free template or come up with one from scratch, it is important to have a grocery list to help you stay organized when shopping.
Here are some tips to consider for using your grocery list:
- If you have specific meal plans, use your meal plan or diet plan to create a grocery list. List all the foods, ingredients, and beverages you need to suit your diet/meal plan.
- Include different columns to compare prices from different grocery stores to ensure that you get the best items at the ideal prices
- Include the quantities needed to ensure that you don’t under shop or over the shop
NOTE: The way you make your grocery list can be the key to staying on a diet. By keeping these things in mind, we believe that you will be able to achieve maximum efficiency in selecting healthy foods within your budget without overspending on anything unnecessary.
In summary, a grocery list is significant for your lifestyle as it keeps you on track with your goals of a healthier routine. With the right tools, grocery lists will be an effective way to help you stay fit and healthy. A well-crafted grocery list can also help you save time when grocery shopping, share prices with friends and family, or even help people who have difficulties remembering what they need to buy.