Best Healthy Grocery List


7 Grocery Shopping Tips Nutritionists Swear By

grocery list

Having a well-planned grocery list gets you in and out of the store quickly and helps you stick to your healthy eating plan. We asked Body On Track Nutritionist, Maggie Mangiel for guidance about the best healthy foods we should have on our grocery list.

According to Mangiel, we must not forget to add in all the healthy carbs into our grocery carts. “You hear a lot about eating more protein and more protein and even more protein but did you know athletes (whose bodies we crave to have) get at least 55% of their daily calories from carbs. In order to put the huge amount of protein you’re consuming to work (build new cells and repair injured/sick ones) you need energy and that comes from carbs. So please stop starving and eat a sweet potato, rice or something!,” said Mangiel.



  1. Millet:

    Gluten free millet provides a host of nutrients, has a sweet nutty flavour, and is considered to be one of the most digestible and non-allergenic grains available. It is one of the few grains that is alkalizing to the body.

  2. Quinoa:

    Quinoa is a Powerfood Vegetable Seed! Although referred to as a grain, it is actually a seed from a vegetable related to Swiss chard, spinach and beets. Quinoa is pronounced keen-wa.

  3. Brown Rice:

    Rice feeds the world! Three billion people worldwide depend on rice for over half of their daily calorie intake. Most of them eat white rice. There is much debate as to which is better but we suggest brown rice since it has more nutrients than white rice.

  4. Cornmeal whole grain (not corn starch):

    Cornmeal is an excellent source of iron, magnesium, phosphorus, zinc, and vitamin B-6. And cornmeal is good for: weak digestion, heart disease, high blood pressure, edema and gallstones.

Because corn is often genetically modified, one should only purchase organic corn or corn products. However, even organic-labeled corn does not guarantee it is GMO free. Most individuals get exposed to corn in so many products, often as a sweetener. If you are not eating it in packaged or junk food-form, corn can be a healthy addition.

  1. Buckwheat:

    Buckwheat is rich in flavonoids like rutin and a good source of magnesium. Buckwheat is good for your cardiovascular system. It’s a valuable food for those with diabetes, as it can be helpful for regulating blood sugar.

  2. Oats (make sure they are pure and uncontaminated):

    Oats are high in fiber. Many studies have shown that the unique FIBER in oatmeal called beta-glucan has beneficial effects on cholesterol levels. This complex carbohydrate also stabilizes blood sugar and reduces risk of diabetes (type 2)

  3. Amaranth:

    Amaranth contains significant amounts of B vitamins, calcium, iron and Vitamin C. Amaranth may help lower cholesterol. At about 13-14 percent, it easily trumps the protein content of most other grains.

Use our grocery shopping list as a blueprint for a cart full of healthy groceries that won’t bust your new fit lifestyle. And, don’t forget to add in your healthy carb items!

7 Grocery Shopping Tips Nutritionists Swear By


Don’t shop hungry: An empty belly often results in impulse purchases that may not be the healthiest.

Avoid shopping during rush hour.”More people in the store means longer lines, and longer lines mean more time you have standing in front of candy and soda.” —Michelle Davenport, Ph.D., R.D., a Silicon Valley nutritionist

Shop the perimeter of the grocery store, where fresh foods like fruits,
vegetables, dairy, meat, and fish are usually located. Avoid the center
aisles where junk foods lurk.

Spend the most time in the produce section, the first area you encounter in most grocery stores (and usually the largest). Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable.

Buy certain health products in bulk. Whether this means a huge tub of Greek yogurt for the week or a big bag of quinoa, lentils, and almonds to last you a few months, your wallet will thank you. Plus, now you’ll never be scrounging for dinner food because plan B will be always be hidden in your pantry.” —Keri Glassman, R.D., Women’s Health contributor

Avoid foods that contain more than five ingredients, artificial ingredients, or ingredients you can’t pronounce. “Nothing is more important than the ingredients that you put into your body.” —Brooke Alpert, M.S., R.D., founder of B Nutritious

Use the frozen section for buying vegetables only. “Frozen vegetables can be just as nutritious as fresh vegetables since it can often take days between when the vegetables are harvested and when they end up on your plate. On the other hand, what you find in the freezer is frozen immediately, which helps lock in the nutrients.” —Mitzi Dulan, R.D., author of The Pinterest Diet

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