Grocery List For A Healthy Diet

Do you shop with a grocery list?⁣
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…⁣
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Because you obviously don’t, you should probably start shopping with one. That is, if you like money and want to keep more of it. Supposing that you indeed want to stop going into more debt every grocery trip, then you might want to make a list and stick to it because planning out in advance what to get from the grocery store can help cut back on buying items that you don’t need.⁣ Saving money is a benefit of grocery lists but it’s not the only reason to grab pen and paper or open up your notes app to start writing down what you need the next time you go grocery shopping.

No, if you want to eat healthier or lose weight, then you should also shop from a list.

Much like studies have found that people buy fewer items and spend less money when shopping with a list, studies have also observed that people who use grocery lists purchase more nutritious food and are more successful with weight management than those who don’t.

That, my friend, is a direct relationship!

Now, while there is an association between grocery list use and better diet quality and healthier weight, the reason for that being the case is unknown at the moment. There are theories, though. One possibility has to do with decision-making and how our ability to make sound decisions crumbles as the number or difficulty of decisions increases. A list of grocery items corrects this by filtering out the stuff that isn’t needed, which in turn helps to zero in on the products that were predetermined, thus helping to curb the impulse buying of unhealthy foods by eliminating the number of decisions that have to be made while standing in an aisle with virtually endless options of what to buy.

So yeah, if you don’t already shop with a list, you should probably start shopping with one rather than continuing to run down the aisle with one arm extended then leaving with whatever gets knocked into your cart while the clerks are left to pick up the mess you made as you proceed to the next aisle!

Below are some items you may want to add to your grocery list. Most are suggested because they offer a wide range of nutrients that promote health. Additionally, many are also low in calories and have nutrients that promote the feeling of fullness so it’s easier to reduce your calorie intake if weight loss is your goal. In all, the foods for your consideration are ideal substitutes for less stellar options. Pick and choose what makes sense for your budget and personal preference, as the food is less likely to sit unused or go bad when it’s something you enjoy eating.

FRUITS¹

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• Apples

• Bananas

• Cherries

• Blueberries

• Blackberries

• Strawberries

• Raspberries

• Oranges

• Lemons

• Limes

• Grapes

• Kiwis

• Tangerines

• Apricots

• Pears

• Peaches

• Plums

• Nectarines

• Grapefruit

• Watermelon

• Figs

• Dates

• Honeydew

• Cantaloupe

• Pineapple

• Mango

• Papaya

• Avocados

• Pomegranates

• Lychee

VEGETABLES²

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• Arugula

• Cabbage

• Cucumbers

• Asparagus

• Mushrooms

• Beetroot

• Radish

• Onions

• Garlic

• Carrots

• Corn

• Zucchini

• Bell Pepper

• Brussels Sprouts

• Squash

• Eggplant

• Artichoke

• Okra

• Romaine Lettuce

• Iceberg Lettuce

• Celery

• Broccoli

• Cauliflower

• Kale

• Spinach

• Collard Greens

• Mustard Greens

• Tomatoes

• Turnips

• Green Beans

• Peas

CARBS

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• Oatmeal

○ Rolled Oats

○ Steel-Cut Oats

• Cream of Wheat

• Wheat Germ

• Whole-Wheat English Muffins

• Whole-Wheat Tortillas

• Whole-Wheat Pita Bread

• Whole-Wheat Pancake/Waffle Mix

• Whole-Grain Bread

• Ezekiel Bread

• Rice

○ Brown Rice

○ Red Rice

○ Black Rice

○ Wild Rice

• Quinoa

• Couscous

• Beans³

○ White Beans

○ Kidney Beans

○ Navy Beans

○ Pinto Beans

• Chickpeas

○ Chickpea Pasta

• Lentils

• Potatoes

• Sweet Potatoes

• Yams

• Cassava

PROTEIN

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• Eggs

• Chicken Breast

• Ground Chicken

• Turkey Cutlets

• Turkey Bacon

• Turkey Sausage

• Ground Turkey

• Beef

○ Eye Round

○ Top Round

○ Round Tip

○ Bottom Round

○ Sirloin

○ Top Loin

○ Tenderloin

○ Flank

• 90/10 Ground Beef

• 90/10 Ground Bison

• Pork

○ Tenderloin

○ Loin Chops

○ Sirloin Roast

• Tuna⁴

• Salmon

• Mackerel

• Sardines

• Halibut

• Tilapia

• Shrimp

• Scallops

• Tofu

• Tempeh

DAIRY

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• 1% Milk

• 2% Milk

• Skim Milk

• Almond Milk

• Oat Milk

• Soy Milk

• Rice Milk

• Greek Yogurt⁵

• Cottage Cheese⁶

• Ricotta Cheese⁷

• Cheese

○ Swiss Cheese

○ Goat Cheese

○ Blue Cheese

○ Feta Cheese

○ Provolone Cheese

○ Muenster Cheese

○ Mozzarella Cheese

○ Parmesan Cheese

○ Romano Cheese

• Babybel Cheese

• String Cheese

• Ghee

CONDIMENTS

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• Almond Butter⁸

• Cashew Butter⁹

• Peanut Butter¹⁰

• Honey

• Mustard

• Hummus

• Salsa

• Hot Sauce

• Sriracha Sauce

• Horseradish Sauce

• Liquid Aminos

• Kimchi

• Sauerkraut

• Apple Cider Vinegar

• Balsamic Vinegar

OILS

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• Extra Virgin Olive Oil

• Coconut Oil

• Avocado Oil

• Sesame Seed Oil

• Flaxseed Oil

SNACKS

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• Applesauce¹¹

• Dried Apricots¹²

• Dried Figs¹³

• Prunes

• Raisins¹⁴

• Currants

• Pickles

• Olives

• Pork Rinds

• Beef Jerky¹⁵

• Turkey Jerky¹⁶

• Nuts¹⁷

○ Almonds

○ Cashews

○ Pecans

○ Pistachios

○ Walnuts

○ Brazil Nuts

○ Macadamia Nuts

• Seeds¹⁸

○ Chia Seeds

○ Sesame Seeds

○ Pumpkin Seeds

○ Sunflower Seeds

○ Flaxseeds

○ Whole-Grain Crackers

• Rice Cakes

• Popcorn¹⁹

• Cacao Nibs

• Dark Chocolate²⁰

BEVERAGES

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• Water

• Sparkling Water

• Coffee

• Black Tea

• Green Tea

• Kefir

• Diet Soda

• 100% Fruit Juice²¹

○ Pomegranate Juice

○ Cranberry Juice

○ Acai Berry Juice

○ Prune Juice

○ Red Grape Juice

• 100% Vegetable Juice²²

• Coconut Water

• Protein Powder²³

○ Whey Protein

○ Casein Protein

○ Egg White Protein

○ Soy Protein

○ Hemp Protein

○ Pea Protein

○ Brown Rice Protein

• Ready-To-Drink Protein Shakes²³At least 20g protein and less than 5-15g carbs per serving. It should also contain less than 7g added sugar per serving.

MISCELLANEOUS

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• Sea Salt

• Black Pepper

• Red Pepper Flakes

• Basil

• Sage

• Paprika

• Cayenne

• Saffron

• Turmeric

• Thyme

• Rosemary

• Cumin

• Coriander

• Italian Seasoning

• Oregano

• Adobo

• Sazon

• Nutritional Yeast

• Onion Powder

• Garlic Powder

• Chili Powder

• Curry Powder

• Chicken Broth

• Nutmeg

• Ginger

• Cinnamon

• Vanilla Extract

• Stevia

• Baking Powder

• Baking Soda

• Flour

○ Almond Flour

○ Coconut Flour

○ Whole-Wheat Flour

Glossary: calories, diet, food, goal

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Monster Longe

Monster Longe is a personal trainer and online coach in San Diego. He's helped hundreds of people lose weight, build muscle, and become more attractive to their loved one so they don't have as strong of a desire to cheat on them anymore. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys making fun of Drake and people who like the guy.

Grocery List For A Healthy Diet

FRUITS1Fresh or frozen fruit is preferable but canned fruit is also an option. Just be sure to check the label to see if the fruit is canned in syrup and instead opt for one that’s packed in water, 100% juice, or the fruit’s own juice.

CARBS

PROTEIN

DAIRY

CONDIMENTS

OILS

SNACKS

BEVERAGES

MISCELLANEOUS

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FRUITS¹