How To Create A Healthy Shopping List

If you are looking to make healthier choices, there’s no denying that eating at home is the easiest change you can make. That way you can control exactly what you eat, and what goes in each meal to fit your health goals. Going to the grocery store can be overwhelming, but having a plan will make it so much easier. Here are a few tips on how to make shopping at the store a breeze!

To get started, it’s important to stock of what you currently have in your kitchen and remove anything that doesn’t serve you. Things that we grew up with that were considered household staples may not actually be healthy. You can reference my previous article “Health Coach Approved Pantry Staples” to serve as a guide. Pantry makeovers are also a service I offer in my health coaching program, if you needed more assistant. Here are a few general rules to go off of:

• Gluten and wheat (crackers, breads, pastas, baked goods, cereal, beer, pretzels) There are a few exceptions here that I will explain later, but even those items are considered treats, not staples.

• Refined sugar (table sugar and all sugar added to cakes, cookies, breads, candies, and soda or juice)

• Dairy (milk, yogurt, cheese) Try to stick with grass fed dairy products if needed, or goat and sheep products. These still should be treated as an occasional item.

• Artificial sweeteners or “diet” products

• Deli meats and processed meats

• Vegetable, canola, grapeseed, and soybean oils and oil sprays Condiments (ketchup, mayo, salad dressing) Switch to products from Primal Kitchen.

Now that your pantry’s been given a face lift, let’s get more specific on the list. Sticking to whole foods is the easiest way to guarantee a healthy shopping list. When I say whole foods I am referring to fresh produce, meat, poultry, fish, eggs, frozen produce, canned produce. Here is a basic list to select from if needed:

PRODUCE

• Assorted veggies (asparagus, green beans, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, leek, mushrooms, okra, onion, radish, scallions, summer squash, sprouts, watercress, zucchini, tomato, eggplant, peppers)

• Assorted fruit (organic berries, apple, pear, kiwi, grapefruit, melon)

• Avocados

• Lemons

• Greens (arugula, dandelion, endive, escarole, kale, mustard greens, romaine lettuce, spinach, Swiss chard)

PROTEIN

• Pasture-raised eggs

• Dried lentils

• Wild caught fish

• Grass-fed beef

• Organic, pasture-raised chicken or turkey 

IN THE PANTRY

• Gluten-free whole grains (millet, quinoa, brown rice, wild rice, steel cut oats, buckwheat)

 • Almond butter

• Raw nuts and seeds (walnuts, almonds, cashews, pumpkin seeds, sunflower seeds)

• Canned tomatoes (BPA- free)

• Canned beans (BPA-free)

• Vegetable or chicken broth

• Avocado oil

• Extra-virgin olive oil

• Unrefined coconut oil

• Himalayan or Celtic sea salt

• Pepper 

• Dried herbs and spices

• Protein powder

IN THE FRIDGE

• Sauerkraut 

• Hummus

• Olives

• Pickles

• Tahini

• Ghee or grass fed butter

• Unsweetened almond, hemp, or coconut milk

• Coconut aminos (soy sauce alternative)

IN THE FREEZER

• Fruits (frozen berries and other fruit of choice for smoothies)

• Veggies (easy to incorporate into meals)

You’ll notice that whole grains are included on this list. I typically recommend avoiding grains, but if you want to incorporate them in your diet limit intake to 1/2 cup per day, 2-3 days a week. My general rule of thumb is to avoid anything white which primarily means sugar and flour. If you are looking for a pasta alternative, I suggest a grain free or brown rice option. Make sure to read the ingredient list and stick to products with 2-3 ingredients total. For example, Jovial’s grain free pasta is made with just cassava flour and water. Additionally, Trader Joe’s has a brown rice pasta with just brown rice and water. Keep in mind, just because something says gluten free doesn’t mean it’s a good option. Always read the ingredients list. If there is something on it that you don’t know, it’s best to avoid the product in general.

So now that you know what foods to buy, it’s time to plan your meals. Take time before going to the store to create a list and buy only what you need. Base your meals on what you like to eat, and how much time you want to spend cooking. If you don’t want to cook every day, roast all your vegetables at the beginning of the week with salt and pepper. That way they can be reheated as needed, and paired with any flavor profile. You can also make the portions of your dinners bigger to have left overs. Buy ingredients that can work for multiple meals to save time and money. For example, a rotisserie chicken can be used for chicken salad, tacos, or paired with vegetables. Make meal planning fun by having themed dinners like meatless Monday, Taco Tuesday, or stir fry Friday.

Meals don’t always have to be over the top creative. Sometimes simplicity prevails! Here is an easy formula I use when planning meals:

• Greens - Pick a vegetable that is green, preferably a dark leafy one, and make it 75% of the dish. My favorites are sautéed kale or chard.

• Fiber - Add an additional fiber friendly vegetable. My go to is cauliflower rice, which makes for a great bowl base.

• Protein - Wether it’s animal or plant based, it doesn’t really matter. Protein should be at every meal. Aim for the portion to be around the size of your fist.

• Fat - For a long time fat has had a bad reputation, but it also should be included at every meal. Fat keeps you full and is super important for a healthy brain. Add healthy fats including olive oil, avocado, eggs, nuts, or seeds.

Meal planning takes some trial and error, so if you don’t instantly get the swing of it don’t feel discouraged. Play around with different cooking techniques. Try at least 1 new vegetable every week, or find new ways to cook your favorites. The options are endless if you think about it! At first it will take some time adjusting to eating at home so often and playing around with cooking, but your body will thank you for the wholesome foods! You will instantly have more energy throughout the day, less bloating or stomach cramps, and a sense of pride for taking care of yourself.

If you need extra support or want to optimize your health, then don’t be afraid to ask for help. Hire a health coach, talk to your doctor, or even join a Facebook group (ideally the first suggestion!). It takes time and practice, but the results are priceless!