Most are aware that a healthy diet is one which incorporates veggies, fruits and lean meats. A grocery list usually starts off by checking off these three items. Then it goes on to including all the diet essentials such as all the important minerals, vitamins and other nutrients in order to formulate a healthy grocery shopping experience! But, how much do you really know about the foods that pack these nutrients to the fullest? How often do you come home with spending hordes of money and not having the shopping bags to show for it? Read on to find out about the best foods in the markets that are least to say goldmine assets and a punch full of healthy nutrients, in an efficient, cost effective and organized fashion. Show them the money, and show yourself bag-full’s that are worth it!

Here is a quick guide to grocery shopping, covering all the essentials you need to bag for a healthy grocery shopping experience, and ways to do it while staying in your limited budget!

Make a List!

A healthy grocery shopping experience is almost always impossible without a grocery list! Therefore, our first step in the guide to grocery shopping is preparing a grocery list that is organized under sections based on the aisles in your grocery store. If you organize each item you need to purchase under set categories, it won’t only save time and help you speed out the store faster, but also help you steer clear from the junk you do not need to buy!  

Fresh Produce Wins the Day!

The next step in our guide to grocery shopping is always making sure you pick fresh produce. If your grocery shopping list revolves around processed foods that rank low in nutrient content, it is time to chalk them off the list! Food that is fresh from the farms instead of being packed in cans and boxes is much healthier in absolute terms. For a healthy grocery shopping list, make sure you stick to the fresh fruits and vegetables side of the grocery store and you have one step in the guide to grocery shopping covered!

Steer Clear of the Danger Zones!

Remember, in order to master the guide to grocery shopping, you must be efficient with what you purchase, and being efficient with what you purchase primarily includes staying away from the danger zones which are basically the ‘you-can-do-without’ items. These items include ice creams, chips, chocolates and the candy! Make sure you steer clear from these aisles if you don’t want to pack any empty calories in your grocery bags!

Always Eat Before Grocery Shopping!

This one is not a myth. If you walk into a grocery store with a rumbling growling stomach, you are more likely to get tempted to buy anything that appeals to you at the slightest! Hence, make sure you walk into your grocery store with a stomach that is not entirely empty and your health grocery shopping trip will suffice to be.

Sometimes Ripe, Sometimes Not!

Buying fruits and vegetables can be slightly tricky considering you usually buy them in bulk! This guide to grocery shopping needs you to be mindful of certain things. If you are buying bananas for example, make sure you buy them a few days before they go ripe, because if bought ripe and not consumed within a day or two, they will go bad! For a healthy grocery shopping experience, be careful of buying fruits and vegetables in consideration to how long they can maintain their freshness.

Always Buy in Season!

Fruits and veggies are an important part of every healthy grocery shopping list. It is always advisable to buy these items when they are in season and at their peak. There are two main advantages of doing so. The first one, as narrated by every efficient guide to grocery shopping, is that in-season fruits and veggies are always fresher as they are usually grown close to home. Number two, they are also cheaper and tastier too!

Splurge on Healthy Items!

A healthy grocery shopping list should include certain categories of food as necessities. These foods include those that may help with cholesterol and blood sugars, those that are rich in antioxidants, are high in fiber content, definitely low in sodium content and are generally energy boosting in nature! Here are some food items that can be sectioned under each of the 5 stated categories.

Cholesterol Lowering, Blood Sugar Regulating Foods:

• Seeds
• Whole grains
• Beans
• Fruits
• Vegetables
• Nuts

Goldmines of Antioxidants:

• Beans: red beans, black beans, pinto beans and kidney beans
• Berries: strawberries, bearberries, blueberries, raspberries, cranberries, blackberries
• Apples
• Artichokes
• Coffee
• Red wine
• Tea
• Pecans
• Plums
• Prunes
• Russet potatoes

High and Mighty in Fiber:

• Whole grains
• Beans
• Nuts
• Most veggies
• Dried fruits
• Citrus fruits
• Plums
• Kiwi
• Pears
• Berries: strawberries, blackberries, raspberries
• Oatmeal
• Kiwi
• Seeds

Sodium Lowering Agents:

• Potatoes
• Tomatoes
• Beans
• Lentil
• Spinach
• Bananas
• Oranges
• Peas
• Mushrooms
• Raisin
• Grapefruit
• Oranges

Energy Power-Packed Punches:

• Dried fruits
• Citrus fruits
• Whole grains
• Pure vegetable juices
• Pure fruit juices
• Most fruits
• Most vegetables
• Nuts
• Beans
• Low fat dairy products