Healthy Eating Guide: Healthy Grocery Shopping List Ideas


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Grocery shopping is something we all have to do, even though choosing the right foods can sometimes be challenging.  You should make up a

healthy grocery shopping list

ahead of time, and don’t allow your kids to alter it (much, anyway).  To aid you with your healthy grocery shopping list and sticking to it, the guidelines below can indeed help make things easier than ever before:

1. Never go grocery shopping on an empty stomach.  Best keep some extra snacks in the car, at the very least.

2. Try to choose fresh fish when you can.  For

healthy grocery shopping

practices, when purchasing canned tuna (or other fish products) get them packed in water, not oil or syrup.

3. Always check the food labels for the words “hydrogenated” or “partially hydrogenated”.  Look closely at the label – the earlier you see them appear on the list, the higher the amount of unhealthy trans fatty acids the food will have.  If you feel you don’t have the time, look at it this way — it’s your family’s health — so cut out a few minutes somewhere else and make the time for healthy grocery shopping !

4. Don’t buy turkey with the skin on it, and if you plan to buy whole chicken – simply remove the skin first  (when feasible).

5. When you select frozen dinners, select those which are low in fat, and low in sodium and cholesterol as well.

6. If you aren’t consuming enough dairy products, go with calcium fortified orange juice instead.

7. Go for whole grain breads, cereals, and rolls.

8. Give cantaloupe a try. With just 95 calories, half of the melon will provide more than a day’s supply of Vitamin C and beta carotene.

9. Never be fooled by labels that say “lo fat” or “low sugar” – oftentimes it has something  that’s bad for you – such as aspartame or some fake sugar or additive.

10. If you do a bit of research ahead of time, you can find some decent desserts for you and your family – like angel food cake or a fruit smoothie.

If you will show a little willpower plus never go grocery shopping on an empty stomach  you’ll avoid the bad foods (mostly) and get high quality food. There are ways of doing healthy grocery shopping to “stay on track” — for instance, during summer you could buy fruit in bulk, and do a canning project, or freeze part of the fruit to be used on dessert cakes (or plain) later on.

Make a “Family project” out of it!  Here’s a fun book for you:  Canning for a New Generation: Bold, Fresh Flavors for the Modern Pantry (RATED 4 1/2 out of 5 Stars at .  Another good one (from 2011):  TART & SWEET:  101 CANNING and Pickling Recipes for The Modern Kitchen (the owner of Telepan Restaurant, New York City liked this so well he said, “Exciting compilation.  What a great way to capture the seasons at their peak.”  – Bill Telepan

Just “steer clear” of high sodium, high cholestrol food — and go on to the good things.

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