Grocery List | How to Make a Healthy Market List

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Grocery list – If you don’t make this, you’ve missed out in the first way of having an effective shopping both at the market or store. Not necessarily a paper list, could be on the note app on your phone. Its aim is to help you not miss out a product you need to buy, planning the budget in case you have little and as well, getting you in and out of the store quickly. You don’t also want to get to the store and catch the attention of a less healthy food.

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How to Make a Grocery List for the Safety of your Health

Here’s How to Make a Grocery List for the Safety of your Health.

Carbs/ Starch

  1. Pasta dish

Brown rice

Whole wheat or whole-grain pasta

Remember, whole flour is best.

  1. Cereals

Instant oatmeal

Whole-grain cereals

Whole-grain cereal bars

Buy cereals and cereal bars that are high in fiber and low in sugar. Use berries, dried fruit, or nuts to add sweetness to your cereal.

  1. Bread

Whole wheat bread, tortillas, English muffins of 120 calorie

Whole wheat flour is the most healthiest grain flour. Never go for other kinds in eating healthy except at few times.


  1. Sea foods

Science has found out that chicken, turkey, fish especially are healthier than beef because it is a red meat which is not healthy for the old and has less fat.

Skinless meat (chicken breasts)

Salmon, trout, mackerel, or your favorite seafood

Turkey, Chicken, Roasted beef

  1. Milk and cheese

Low diary milk are healthy and are considered less fatty because they contain sources such as soy beans, coconuts, almond, oats, etc. They really might not be part of the ingredients for a meal while trying to plan a grocery list but are essential source of protein beneficial to the body.

Unsweetened and low- fat soy milk, cottage cheese, and yogurt.

Eggs.  Varieties of eggs from different birds are recommended for spice so  Tofu scramble isn’t bad at all.

Note that while making a Grocery List in trying to eat healthy, a little portion of fatty food is needed but must be watched to avoid taking too much. Plain yogurts and flavored cheese can be chipped in sometimes when you might just need to change taste.

Butter or spread (no hydrogenated oils)

Oil and Fats

  1. Dressings, and Condiments

Condiments are high in sodium and sugar since they are taste enhancers in food and also has a salt content that must be watched when planning the Grocery List.

Hot pepper and cold Tomato sauce

Barbecue sauce


Salsa sauce and light mayonnaise

Non fat cooking spray (Extra virgin oil, rapeseed oil)

  1. Frozen Foods

Healthy smoothie

Low-fat ice cream or yogurt

Frozen vegetables: broccoli, spinach, peas, and carrots

Frozen fruit: strawberries, raspberries, blueberries

Shrimps and crabs

Whole-grain vegetable pizza

  1. Snacks

Whole-grain crackers

Nuts such as almonds, cashews, walnuts, peanuts, pistachios (unsalted)

Seeds: sunflower seeds, sesame seeds, whole or ground flax seeds

Peanut butter, soy butter

Dark chocolate pieces (containing more than 70% cocoa)

  1. Veggie and fruits

Fruit: Choose fruits available and in season to reduce cost and as well taste better since it’s the season.

Vegetables: They alone are highly nutritious and can’t be over emphasized. Such which are; sweet potatoes, baby spinach, broccoli

Fruit salad which is already cut works out really well to avoid time wasting.

  1. Drinks

Clean Water

Fruit drink

Unsweetened green and flavored teas

Making a Grocery List with a choice of  juice should contain 100% fruit juice and not “-ade” because freshly squeezed juice stored in the refrigerator would make your meal digest faster as well as giving your body that fresh look. An easy at-home recipe is to add fruit juice to sparkling water to help in detoxification.

Remember, you are what you eat. Shop right, eat right and stay healthy.

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