Mindful grocery shopping: crafting a healthy grocery list for a better you -

If you’re like countless others, you are looking to improve your health—and that is tied directly to your diet.

Fortunately for you, this guide will walk you through how to craft a healthy grocery list, including specific examples for each category.

Curious to learn how to improve your health today? Click through for more information.

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Plan ahead - Be sure to plan your meals ahead of time and think about what you’ll need ingredients-wise from the grocery store.

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Focus on healthy items - Your grocery list is your best bet at avoiding buying unhealthy foods. When planning your list, try to focus on healthy, nourishing foods and alternatives.

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Keep a running grocery list - As you run out of items in your pantry, immediately put them on a grocery list so you remember next time you’re out shopping.

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Be realistic - When you’re developing your grocery list, bear in mind the foods you’ll actually eat. While it’s tempting to try multiple new, healthy foods all at once, try consuming one or two to start.

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Organize your list - A stress-free trip to the grocery store is ideal. To help make this a reality, organize your grocery list by food category or how the store is laid out.

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Stick to the plan - Stick to your list and do your best to not be swayed by tempting snacks, advantageous sales, or advertisements for unhealthy foods.

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Perimeter shopping - In most grocery stores, the perimeter usually includes the fruits, vegetables, and healthier proteins and dairy options. Focus on staying in the perimeter and avoiding the aisles where fatty snacks will tempt you.

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Meat and seafood -

Choosing leaner meats like chicken or turkey instead of red meat will help reduce your fat intake.

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Meat and seafood -

Examples to include on your list are items such as skinless chicken or turkey breasts, salmon, halibut, mackerel, or other seafood options.

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Bakery section - When you’re shopping for groceries, keep an eye out for the terms "whole wheat" or "whole wheat flour" as the first ingredients on the label.

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Bakery section - Some healthier options include whole wheat bread, pita pockets, English muffins, and whole-grain flour tortillas.

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Oils, sauces, and condiments - Many sauces and condiments contain a lot of sodium and sugar, making them extremely unhealthy. Look for sugar-free varieties or low-sodium options.

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Oils, sauces, and condiments -

For your list, look at healthier alternatives like, tomato sauce, barbecue sauce, salsa, or hot pepper sauces.

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Pasta and rice -

Choose whole grains whenever you’re able to, as they provide fiber, vitamins, minerals, and other nutrients.

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Pasta and rice -

Look for brown rice and whole wheat or whole-grain pasta. These help control cholesterol levels, weight, and even blood pressure.

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Soups and canned goods -

Soups and canned goods are great staple items to have available in your pantry. Be sure, though, to first check how much sodium is in the canned item, and choose one with lower levels of sodium.

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Soups and canned goods -

Items in this category include low-sodium soups and broths, black beans, split peas, tuna packed in water, diced tomatoes, and more.

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Cereals and breakfast foods - Choosing to buy cereal and cereal bars that are high in fiber yet low in sugar is the answer to healthy eating. Additionally, look for ones that include berries or nuts for added sweetness.

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Cereals and breakfast foods -

Healthy options for cereal and breakfast include whole-grain or multigrain cereals, steel-cut or instant oatmeal, and whole-grain cereal bars.

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Frozen foods - Frozen foods keep longer and give you options to thaw and throw into soups, casseroles, or stews.

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Frozen foods -

Frozen foods can include items like frozen broccoli and carrots, frozen fruit such as strawberries and raspberries, or even whole-grain waffles.

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Produce -

Fruits and vegetables with a large variety of color have the most nutrients, so keep an eye out for those. Also, buying in-season produce helps everything taste better and costs less in general.

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Produce -

Produce includes fruits like bananas, apples, mangos, and blueberries, while vegetables such as sweet potatoes, baby spinach, and broccoli are popular.

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Dairy, cheese, and eggs -

Choose options such as skim or low-fat milk, soymilk, low-fat yogurt, and butter or spreads that don’t contain hydrogenated oils.

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Dairy, cheese, and eggs -

Buy strong-flavored cheeses like Parmesan or goat cheese so you can still enjoy them while having smaller amounts.

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Snacks -

Snacking is inevitable, but minimizing it and choosing healthy options are what will help you stay strong in your health journey.

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Snacks - Healthier snacks include items like dried fruits, nuts, seeds, hummus, and dark chocolate.

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Drinks - Be sure if you buy a juice that it’s 100% fruit juice and not simply a ‘juice drink.’ Steer away from sodas and other drinks with lots of sugar in them.

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Drinks -

Drinks like sparkling water, unsweetened green and flavored teas, and orange juice are all excellent choices.

Sources: (Healthline) (Good Housekeeping) (WebMD)

See also: Signs your diet is doing more harm than good

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