16 Super Foods For Your Healthy Grocery List

Make better food choices with a mobile friendly grocery list

As you know, a healthy diet begins at the supermarket. Unfortunately, it’s easy to get lost in the “super marketing”… yeah I went there. 😏

That’s why you need a simple guide to navigate the grocery gauntlet. So you can make better food choices and have a healthier body.

healthy grocery list

It’s important to note that this is not intended to be a complete grocery list. Nor is it a prescribed diet. Instead, this is a list of foods that make up a generally healthy diet.

With that out of the way, let’s look at the 16 foods on the healthy grocery list.

Produce Section

First on the list is produce. For one it’s the first thing you see when you walk in the grocery store. But the produce section is the best place to find healthy foods.

1. Leafy Greens

These vegetables are some of the most nutrient-dense foods available. Such as romaine lettuce, spinach, and kale. On top of that, they have very few calories. So you can eat as much as you like!

2. Mixed Veggies

In addition to greens, it’s good to add different colored vegetables. For instance, carrots, peppers, and broccoli (also green, but still very nutritious). That way you get a variety of vitamins and minerals in your diet.

Health Tip
Heat, light, and oxygen break down vitamins during transportation and storage. But freezing delays this process, so if you can’t buy local, buy frozen.

3. Avocados

Avocados are a rich source of healthy fats. In addition, they’re high in fiber, which means they’re low in net carbs. For that reason, avocados are great for weight loss.

3 Quick Tips to Tell If An Avocado is Ripe

Healthy Grocery List Avocado

4. Potatoes

Potatoes are relatively high in carbs but contain loads of vitamins and minerals. Especially, sweet potatoes which are lower in calories and carbs than white potatoes. In addition, sweet potatoes contain a lot more vitamin A.

5. Nuts/Seeds

Raw nuts and seeds are a good source of healthy fats and protein. Especially almonds, walnuts, pepitas, and sunflower seeds. But you should limit salted and flavored varieties to keep sodium down.

6. Berries

If you have a sweet tooth, berries are a good healthy alternative. In addition, dark varieties like blueberries are high in antioxidants.

The natural sugars also make berries perfect for post-workout smoothies.

Post-Workout Shake Examples

healthy grocery list fruit smoothie

Meat Section

Meat contains all the essential amino acids needed for muscle growth. And it’s a good source of nutrients that are hard to get from other foods. Such as B12, iron, and zinc.

7. Chicken

Chicken is protein packed, low fat, cheap, and easy to cook. While chicken breasts contain the most protein, thighs and drumsticks are more flavorful due to higher fat content. Which you choose depends on your meal plan macros.

Health Tip
Watch out for phrases in the fine print like “sodium solution”. That means food processors add weight by injecting salt water! As a result, they make more money. While you get less protein and more sodium.

8. Fish

Fish is an excellent source of vitamins and healthy omega-3. However, it can be hard to know which to choose. Wild caught does not necessarily mean healthier or more sustainable. So check with resources like the Seafood Watch Program before buying.

9. Turkey

Similar to chicken, turkey is high in protein. And ground turkey is a good substitute for ground beef. But keep an eye on total fat.

10. Beef

Red meat is a perfect source of muscle building branched chain amino acids. However, grain fed cows produce meat high in omega-6, which is harmful to our health. So if you can afford it, choose grass-fed beef which is higher in healthy omega-3.

Refrigerator Section

Next up is the refrigerator section. This is a good place to find alternative sources of protein.

11. Eggs

Eggs are another good source of protein. Also, the yolks contain a variety of nutrients so don’t toss them all away. On the negative side, it’s almost impossible to find healthy eggs amidst all the “carton jargon”… I’m on a roll today. 😉

Health Tip
Terms like “vegetarian fed” sound progressive, but chickens are supposed to eat bugs! And “cage free” doesn’t mean the chickens roam around outside. Instead, look for pasture raised, where chickens forage for their natural diet.

12. Greek Yogurt

Greek yogurt is a versatile health food and is high in protein. But make sure to look for the low sugar variety. I recommend getting plain Greek yogurt and mixing in your favorite protein powder for flavor.

Health Tip
Most adults are lactose intolerant because we lose certain stomach enzymes as we get older. Consequently, consuming dairy causes bloating and stomach issues. Whereas, Greek yogurt contains less harmful lactose than other dairy.

Aisle Section

Finally, it’s time to venture into the center of the grocery store. In general, this is where junk food lives. But there are some healthy options if you know what to look for.

13. Coconut/Olive Oil

The healthy fats in coconut oil and extra virgin olive oil are an essential part of a balanced diet. You can use them as cooking oils or just to add flavor to any meal.

In addition, you can use olive oil to make your own healthy salad dressings.

Homemade Salad Dressing Recipe

healthy grocery list salad dressing

14. Rice

The question always arises… brown or white? Brown rice is a whole grain. As a result, it contains more nutrients and digests slower. However, it can also cause digestive issues.

On the other hand, white rice contains fewer nutrients but it’s more readily digested. Also, fast digesting carbs are a good thing after your workout. For that reason, I usually recommend white rice.

15. Tuna

Canned tuna is a quick and easy source of protein. If you’re concerned about calories, choose tuna in water over tuna in oil.

Another benefit of tuna is that you can use it in a variety of ways. Such as sandwiches or salads.

Avocado Tuna Salad Recipe

healthy grocery list avocado tuna salad

16. Oats/Grains

As with brown rice, whole grains are not always as healthy as they’re made out to be. So use oats and grains in moderation in your diet. And, when you do, opt for the least processed versions.

Try The Mobile Healthy Grocery List

healthy grocery list screenshot

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By |January 15, 2020|health, meal plans, meal prep, nutrition|Comments Off on 16 Super Foods for Your Healthy Grocery List