This post is being shared with permission from Veggisima. To see the post in Spanish, please click HERE. Thank you!

Believe it or not, a shopping list can be your best friend when it comes to healthy grocery shopping. If you are scattered like me, dealing with kids, husbands, etc., a grocery list is an essential tool to maintain and follow a healthy diet. There are a whole bunch of additional benefits as well:


  1. You will save money. Having a written grocery list helps you focus on what you need most and prevents you from distractions by purchasing products you don’t need. 25% of all purchases in the grocery store are impulse buys!
  2. You will reduce food waste. Without a grocery shopping list we are more likely to end up buying too much food, and that means we are spending too much money! How many times we buy food with the great intention of making a delicious dish, but instead, they end up rotting in the bottom of our refrigerator due to lack of time?
  3. You will save on gas! Have you ever grabbed a bunch of stuff at the store that you thought would be a great recipe, only to get home and realize that you forgot one or two vital ingredients? Me too. Once this happens, we typically are too tired to go back to the store and end up making something quicker and less healthy, so stay strong and make a list!

Make Three Different Grocery Shopping Lists To Simplify Your Shopping Experience

Fruits and Veggies List. Make a list of all the fresh ingredients that you will need to have on hand for your weekly meal planning. Use this list for anything perishable like fruits and veggies. These are the foods you should be buying every week.

Herbs and Condiments. This list should be a bit shorter, but it is still very important! Load it with all of your favorite spices, herbs, and condiments that you like for your favorite recipes. Consider buying herbs that you use less often in smaller quantities as they can go bad rather quickly if purchased in bulk and left in the cabinet to age.

Beans and Grains. Make a list of non-perishable ingredients, such as dried beans, whole grains, and canned or frozen fruits and veggies. While these might not need to be purchased as often, you will want to have them readily available and on hand for when a great smoothie idea or extra side of veggies strikes!

Focus Mostly On These Foods In The Grocery Store

Vegetables and Fruits. Buy the seasonal and preferably organic, if available. If you can not buy organic vegetables, look for local farmers who are close to where you live and ask them how they harvest and grow their vegetables and fruits. Many times you will find that many farmers simply can’t afford organic certification, however they continue to grow fruits and vegetables with minimal if any, pesticides. Choose as many colors as you can. Green, red, blue, brown, white, red. Each color has different important phytochemicals that are beneficial to your body.

Grains and Cereals. Try to buy whole grains such as brown rice, quinoa, teff, whole wheat bread, whole wheat pasta, oats, etc. Many of them are quick and easy to make, with directions right on the box. With many different grain options, you will have a whole collection of yummy, whole grains to choose from so you can create a healthy meal plan!

Protein. The main sources of protein in the vegetable kingdom are found in legumes such as beans, beans, chickpeas, lentils. The meat imitations are very convenient, however they are still a processed product that contains oils and other ingredients that aren’t optimal for you, especially if you are trying to lose weight or focus on heart health, so try to limit them as much as you can. Nuts and seeds also provide a great protein punch, so a handful a day can be beneficial and make a great snack!

Since you are in the grocery store, it is always a good idea to stay around the permitter of the store for your purchases. This is typically where the produce is located. The center of the store is reserved for highly processed foods that have preservatives and a longer shelf life, so try to stay out of that area when possible.

Be sure to take your list to the grocery store and be armed with information so you can save money, save time, and continue to focus on your healthy lifestyle!

Looking for a digital way to view your grocery list? Check out Grocerly for iPhone and customize your list, by aisle, anywhere you shop! Download for FREE today in The App Store!

Katya Galbis, LD

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