Having a grocery list can be very helpful in maintaining a healthy diet over a long period of time. In fact, research has found that people who use a grocery list are more likely to have a healthy lifestyle. A complete, healthy shopping list should contain a wide variety of fresh, whole foods. Health-conscious Shoppers should look to buy unprocessed foods that are high in nutrients and low in unhealthy, artificial ingredients. Sugar, simple carbohydrates, and artificial preservatives are all hallmarks of unhealthy foods.

In this article, in addition to providing you with a healthy grocery list, we will teach you how to build your own grocery list full of healthy whole foods.

Bread, Grains, and Cereals

Avoid eating packaged, processed cereals if you are looking to cut back on sugar intake. Many plain white breads 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 breads 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. Below are some of the healthiest grains you will find at the grocery store:

  • Farro
  • Brown or wild rice
  • Couscous
  • Oatmeal (rolled oats or steel-cut oats)
  • Quinoa
  • Whole-grain bread, cereal, or pasta


Pantry Items

Many people’s pantries are full of unhealthy, processed food items. These items are less nutritious than whole foods. However, there are healthy substitutes for many processed, packaged foods.

Some of the most healthy pantry items are:

  • Canned veggies
  • Canned or dried beans/lentils
  • Low-sodium broths and stocks
  • Olive oil

As with all items at the grocery store, it is important to read the nutritional labels on your pantry staples. Many pantry items have high amounts of preservatives, sugars, or other unhealthy ingredients. Look for preserved, canned, or dried natural foods to add to your pantry. Spices, mustard, and vinegar can add flavor to your dishes without adding sugar, fat, or calories.


Dairy Products

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. 

Some of the most popular (and most healthy) dairy products found in grocery stores are:

  • Milk alternatives
  • Kefir
  • Cottage cheese
  • Eggs or egg substitutes
  • Milk
  • Yogurt or Greek yogurt


Fruits and Vegetables

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.

 Below are a few fruits and vegetables that you should stock up on to promote a healthy diet:

  • Leafy greens
  • Whole berries
  • Bananas
  • Root vegetables
  • Cabbage
  • Citrus fruits
  • Sweet potatoes


Meat and Fish

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. Below are some healthy meats and fish that we suggest:

  • Lean beef
  • Chicken and turkey
  • Salmon
  • Cod
  • Flaky fish
  • Organ meats 
  • Lean pork


Snack Foods

Most snack foods are notably unhealthy. However, there are healthy options for consumers to enjoy.

Some examples of healthy snacks include:

  • Nuts
  • Dried Fruits
  • Pickles
  • Popcorn
  • Seeds
  • Beef Jerky


Eating Healthy Doesn’t Mean Eating Boring

Contrary to popular belief, healthy food can be delicious. By following the above recommendations and getting creative in the kitchen, maintaining a healthy diet can be satisfying, delicious, and rewarding. 

Eat Healthy with Lowkel

We know — that’s a lot of information. But Lowkel makes it easier than ever to get your healthy grocery list delivered. On Lowkel, everyone can have healthy, whole foods delivered from local businesses. Next time you’re doing your ‘healthy shopping’, use Lowkel!

January 22nd, 2021 By lowkel  

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