How to grocery shop for healthy food

Most of us know we should be eating healthier food, but what’s considered healthy seems to be continuously changing! Now with quick access to information, it can feel like it changes within minutes which can be super confusing and well… rather frustrating.

Eating well shouldn’t be so complicated. So, instead of thinking about all the foods you can’t eat, let’s think about all the food you can!

Follow these simple steps the next time you head out to the grocery store and you’ll find your house better stocked with healthy options. Making it easier to eat well on a regular basis and resist any unnecessary temptations.

Eat before you leave for the store

Try to head to the grocery store after you have had a meal like breakfast or lunch. If this isn’t possible, having a snack at home before you head out can also work. Being full when you go shopping for food will prevent you from picking foods that you would only buy if you were really hungry like foods high in saturated fat or sugar.

Create a grocery list that includes all the food groups

Some diets promote omitting a food group altogether such as ‘no fat’ or ‘no carb diets’ but the truth is that you need to eat every food group to effectively manage your weight. Protein and carbohydrates for example work together to stabilize your blood sugar levels and are actually best when eaten together. In other words, your body cannot function if you eliminate one of them from your diet.

Use these lists of good foods from each food group to add to your shopping list.

Healthy Carbs:

  • All vegetables
  • Fruits: apples, bananas and strawberries
  • Legumes: Beans (chickpeas, kidney beans, black beans), peas
  • Nuts: almonds, walnuts, hazelnuts, macadamia nuts, peanuts
  • Seeds: chia seeds, pumpkin seeds
  • Whole grains: oats, quinoa, brown rice
  • Tubers: potatoes, sweet potatoes

Healthy Proteins:

  • Eggs
  • Seafood or fish (salmon, trout, tuna, lobster),
  • White meat poultry
  • Milk, cheese, yogurt
  • Lentils

Healthy Milk and Dairy products:

  • Greek Yogurt
  • Cottage cheese
  • Hard cheese like parmesan
  • Kefir and organic dairy products

Super (and sweet) Fruits:

  • Grapefruits
  • Pineapple
  • Avocado
  • Blueberries
  • Pomegranate
  • Mango
  • Cranberries
  • Lemons
  • Watermelon
  • Oranges
  • Blackberries

Fats and sugars:

  • Butter
  • Extra virgin olive oil

Choose the healthy frozen food options

The frozen food section is littered with products containing preservatives and unhealthy foods like frozen pizzas, ice cream, ready made meals and chicken nuggets etc. Although, buying frozen food offers a kind of convenience that we can all appreciate. So, pick from these instead:

  • Frozen vegetables: Broccoli, spinach, peas, and carrots
  • Frozen Fruit
  • Frozen shrimp or seafood (salmon, trout etc.)
  • Frozen turkey and chicken

This way, you’ll still have healthy and easy backup meals on those days you don’t feel like cooking an elaborate dinner.

Buy healthy snacks

On Your List:

  • Whole-grain crackers
  • Dried fruit: apricots, figs, prunes, raisins, cranberries
  • Nuts: almonds, cashews, 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 (containing more than 70% cocoa)

If you would like to help us add to our grocery list or want more fun health tips, please feel free to follow us on Twitter or Instagram @SevenWorkouts.

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