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The Only Grocery List You Will Ever Need!

The Only Grocery List You Will Ever Need!

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    Sep 30, 2016   Author : admin

Posted in: HEALTH

In the middle of a gastronomic, consumerist culture that is constantly trying to make breakthroughs in food and nutrition, most of us who want to know the real truth about a healthy diet can get lost. Should we get those gluten-free biscuits? Is low-fat yogurt better than sugar-free pudding? How many greens should I have—and are purple vegetables really necessary? In this article, we answer it all in the form of the ultimate grocery list. This includes healthy diet staples—all the good, basic stuff that you need to shop on a regular basis, but with room for options and alternatives.

Grains

These are your main carb sources, and if chosen correctly they can provide you with some of the fiber you need for the day and supply you with great energy. Stick to whole grains as much as you can.

  • Rolled or Steel-Cut Oats
  • Brown Rice
  • Quinoa
  • High-fiber, whole-grain cereals
  • 100% Whole wheat pasta
  • 100% whole grain bread
  • Whole wheat flour

Dairy, Deli, and Eggs

These supply you with calcium and other vitamins and minerals. Choose low-fat if you want, and if it is available, but always watch out for the sugar content, too, as low-fat foods tend to be higher in sugar to make up for the lack of flavor.

  • Eggs
  • Milk (Almond/Soy/Organic/Regular milk, but watch out for fat and sugar content)
  • Plain Greek yogurt
  • Cheese: feta, cottage, mozzarella, parmesan, string

* choose low-fat if available

Protein

For a balanced diet, make sure to have space for protein on your plate. They are especially helpful for tissue growth, such as your muscles. Below are options for both vegetarians and non-vegetarians.

  • Boneless, skinless chicken breast
  • Seafood (salmon, tilapia, cod, or shrimp)
  • Lean beef
  • Lean ground turkey
  • Tofu 
  • Tempeh​

Fresh Produce

Fruits and vegetables are an incredibly healthy source of carbs, vitamins, and minerals. They also supply you with fiber and anti-oxidants. Feel free to choose the ones that you need or want to stock your fridge up with, because there is a variety to select from. Below are some of the basics.

  • Bananas, apples, oranges
  • Lemons and/or limes
  • Berries
  • Avocados
  • Greens—broccoli, kale, spinach, or lettuce
  • Tomatoes
  • Onions
  • Garlic
  • Cucumber
  • Carrots
  • Fresh herbs like basil or parsley
  • Sweet potatoes and yams

Canned/Bottled Goods

Some canned goods contain healthy, preserved foods, and can have anything from snack-types to ingredients for dinner. 

  • Canned beans (black, white, Pinto, red, etc.)
  • Canned chickpeas
  • Canned tuna/sardines
  • Canned mushrooms
  • Canned tomatoes
  • Low-sodium broth/soup
  • Olives

Oils, vinegars, spreads, condiments and other staples

  • Coconut oil
  • Olive oil
  • Balsamic vinegar
  • Salt (Kosher or Pink Himalayan)
  • Black pepper
  • Low-sodium soy sauce
  • Mustard
  • French and Italian herbs
  • All-natural nut/seed butters (peanut, almond, cashew, sunflower)
  • Hummus
  • Salsa
  • Honey/maple syrup
  • Sriracha​

Snacks

  • Nuts (almonds, walnuts, pistachios, pecans, macadamias, hazelnuts)
  • Dried fruit (raisins, cranberries, apricots, blueberries, cherries, etc.)
  • Fruit leather
  • Popcorn
  • Whole wheat pretzels or whole grain crackers
  • Dark chocolate with at least 70% cocoa
  • Seeds (sunflower or pumpkin)

Beverages

  • Tea
  • Black coffee

Images: Pinterest.com, CulturesForHealth.com | MYC Writer: MYC Contributor

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