Healthy Food Grocery List

Fresh Vegetables, Fruits and other foodstuffs. Shot in a studio.

You made a resolution to eat healthier -- now what? On your next trip to the grocery store, which foods do you leave on the shelves, and which do you put in your cart? The simplest way to bring home healthy foods for you and your family is to have a grocery list that you follow every time you go out for supplies. This list breaks foods into the five main categories -- fruits, vegetables, grains, meat and dairy. It keeps you from buying foods on impulse. If a food is not on your list, simply do not buy it!

Flavorful fruits

Fruits are the perfect grab n' go snacks, needing only minimal preparation. They can also make for a sweet but wholesome dessert. On your grocery list, include fruits that are still in their original form, rather than canned, juiced or dehydrated fruits. Whole foods pack the most nutrition. For instance, a whole apple is a healthy choice because it is a good source of fiber and vitamin C. Many brands of apple juice feature added vitamin C, but juices lack the fiber that help you to feel full. Without that fullness, it is easy to drink large quantities of juice; as a result, you can consume too much sugar. Juice is appropriate in small amounts, but make sure that the bulk of the fruit in your home is in fresh or frozen form.

For the best quality of fruit, choose varieties that are in season. Look for fruit without bruises or soft spots. Finally, avoid fruits that have an unpleasant odor or appear moldy.

Versatile vegetables

Veggies are also great for ready-to-eat snacks, especially carrots and celery. Simply wash, slice and store in a plastic baggie or tub for when the munchies hit. Vegetables are also high in vitamins and fiber, two of the nutrients your body needs the most. Like fruit, vegetables are the most nutrient-rich in their whole, unprocessed form -- fresh or frozen is best. Choose vegetables that are brightly or deeply colored: kale, spinach, red peppers, carrots, eggplant, squash, green beans and cabbage, to name just a few!

Go generous with grains

There are many kinds of grains, in many forms, that you can put on your list: bread, tortillas, cereals, oatmeal, buns, crackers, pasta, rice and yes, even muffins! Keep in mind, however, that the most nutritious grains are low in fat and sugar. So even though doughnuts and cookies are made with flour, they are not considered as rich in nutrients as 100 percent whole-wheat bread. Try to make at least half of your grain choices whole-wheat, as this increases the amount of healthy fiber and vitamins in your diet.

More milk and less meat

The most nutritious dairy foods are low in fat and sugar, and these are the foods that you can put on your healthy grocery list. Low-fat or skim milk, for instance, delivers important nutrients such as protein and calcium without damaging your heart. Your grocery list should not include ice cream or heavy cream -- except, perhaps, on special occasions. Although butter is in the dairy group, it is not considered healthy because of the high levels of saturated fat it contains. Opt for low-fat cheese, and your grocery list is even healthier! Finally, when it comes to foods from the meat group, focus on heart-healthy sources of protein such as nuts and lean meats. Chicken and fish are both lean meats, or you can include ground beef that has a low fat content.

Stick to your grocery list, and you can stick to your resolution to eat healthier! In general, avoid processed foods and embrace whole foods. Choose foods low in fat and sugar and high in fiber and vitamins. Follow your grocery list, and you are on the right track toward a better quality of life for you and your family.

Whole foods pack the most nutrition