Learn to shop smart!
Healthy Grocery Shopping List: Kitchen Of Eatin’ has created this healthy grocery shopping list to help you find the least processed food options available… so that you can start fueling yourself and those you love with ingredients you understand and trust.
General Rules of Thumb:
- Aim for purchasing products that aren’t attached to a label.
- When you are purchasing products with a label… look for ingredients you understand & recognize. The fewer ingredients the better. Pay attention to the first few items listed. The first few items listed contribute most to the product you’re looking at.
- Ex. If the first ingredient is high fructose corn syrup… put it back.
Healthy Grocery Shopping List:
Produce: Fresh Fruits & Vegetables
- Buy fresh fruits and vegetables… and whenever possible buy organic. This is most affordable when you buy fruits and veggies that are in season.
- Purchase local and organically raised meats without the use of antibiotics.
- I haven’t been convinced of a huge health difference between farm raised and wild caught fish… but whenever possible I seek to purchase wild caught. Seafood is a wonderful source of protein, omega-3s and other nutrients. And in general, most are considered clean and unprocessed. Seafoodwatch.org has a list of the most sustainable sources of seafood available for you to purchase in any given season.
Nuts & Seeds
- Purchase RAW nuts and seeds, and avoid roasted nuts or sugary nuts.
- Suggested items:
- General Guidelines:
- Choose whole grains over refined grains.
- Check the label… often times a label reading “whole-wheat” contains only PARTIAL whole-wheat ingredients (it may be a combination of whole wheat and processed white flour); Instead… select “100% whole-wheat” or “100% whole grain” – Check for the word “whole” and check for the percentage.
- Select grains with the shortest list possible and grains that use a natural sweetener such as honey.
- Don’t neglect the freezer isle – there’s often a reason why some breads can be found here… because they need a lower temperature to keep them fresh (instead of preservatives).
- Purchase organic milk and from grass-fed cows (whenever possible). Organic ensures cows haven’t been injected with antibiotics
- More on grass fed: The better the cow has been fed – the more nutritious the milk will be. From an evolutionary stand point – cows are supposed to eat grass. Often factory fed cows are given corn because it’s a cheap grain. So organic may mean cows weren’t given antibiotics… but the milk may still come from cows that have eaten “organic corn” instead of grass.
- Grass-fed isn’t always an option, unfortunately! <— Your next best bet is organic!
- Whole Milk products are also better for you than skim or low-fat options – They’re less processed!
- Organic Dairy Items to purchase include:
- Cottage Cheese
- String Cheese
- Healthy on hand options include:
- Canned Coconut Milk
- Coconut Milk
- Almond Milk
- Hemp Milk
- **Read more about dairy and dairy alternatives here to help you select the cleanest option available at your local grocer
Snacks, condiments, dressings & dips:
- Suggested Snacks:
- Dried fruit
- Seeds & popcorn that aren’t sweetened
- Lara Bars
- Note: Whole Foods has a lot of great snacking, salad dressing, sauce and dip options with “clean” ingredients that you can trace to their source. Again – make sure to look at the label before you buy. Even at Whole Foods 🙂
- Drink more water. Don’t buy juice. Juice is loaded with sugar – even the “all natural” brands. Even if you have just 1 glass of orange juice, you’re consuming a much more sugar than if you were to have an orange with your breakfast.
- Healthy Options to have on hand include:
- Organic butter
- Coconut Oil
- Almond Oil
- Avocado Oil
- Extra Virgin Olive Oil
- Unrefined Sunflower Oil
- Unrefined Safflower Oil
- Palm Oil
- Sesame Oil
- Unrefined Walnut Oil
- Pumpkin Seed Oil
- Grapeseed Oil
- Suggested sweeteners:
- Raw honey – Local whenever possible
- 100% pure maple syrup
- Organic, Evaporated Cane Juice for baking
- Coconut palm sugar
Seasonings & Spices
- Spices themselves are generally fine, Ex.
- Rubs & combination seasonings require more label investigation. Whenever possible make your own rubs and combination spices!
- Suggestion: Try this delicious & easy Fajita Seasoning recipe!
- Stock up on:
- Meats, Seafood & Breads that adhere to the guidelines discussed above.
- Frozen dinners – check the label 🙂 But in general, not the most fresh, healthy or clean option.
- Flour: purchase a brand of flour with only ONE ingredient listed on the label. Coconut & almond flour are okay to keep!
- I recommend Bob’s Red Mill 100% Whole Wheat Pastry Flour
- Sugar: See list of sweeteners above
- Oils: See list of oils above <— I LOVE using coconut oil for baking!
- Butter & Other Dairy products: See Dairy Section Above
- Baking Soda & Powder: In a perfect clean eating world – we wouldn’t bake, and we wouldn’t use these products – but we like to live a little right? I like to give these to go ahead – for occasional baking 🙂
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