How to Make a Nutritious Grocery List

 By 

Rachel MacPherson, BA

Having a list at a grocery store can save you time and money. It also can help you make more nutritious choices and avoid impulse buys.1 If your budget allows, you want to include foods that contain a robust number of vitamins, minerals, good fats, antioxidants, and fiber, all of which are valuable for overall your health and wellbeing.

In an ideal situation, focus on whole, unprocessed foods to ensure more nutrients and fewer less additives, like unwanted sugar.2 That said, not everyone has access to a fully stocked grocery store nor do they always have the budget to buy large amounts of whole foods. In these situations, you may need to get more creative.

Below are some ideas on what you may want to consider adding to your grocery list. Pick and choose what makes sense for your budget and your access.

Fruits and Vegetables

The U.S. Department of Agriculture recommends filling half your plate with fruits and vegetables for optimal health. Daily requirements for fruits and vegetables vary based on a person's needs. The USDA suggests that those consuming a 2,000 calorie diet eat about 2 1/2 servings of vegetables and 2 cups of fruit daily.3

Consuming a wide variety of whole fruits and vegetables will help ensure you obtain the essential nutrients your body needs to feel and perform at its best. Choosing whole foods, instead of juices or sauces, will provide the added benefit of fiber.

Dried fruit, particularly ones that are made with added sugar, offer concentrated amounts of nutrition but higher amounts of sugar. Check labels to assess how these foods may fit into your meal plan. Here are some types of fruit and vegetables to add to your list:3

• Dark green vegetables such as spinach, broccoli, kale. Aim for 1 1/2 to 2 cups per week.
• Red and orange vegetables such as peppers, red cabbage, carrots, tomatoes. Aim for 4 to 7 1/2 cups per week.
• Beans, peas, and lentils such as chickpeas, kidney beans, black beans, edamame. Aim for 1 to 3 cups per week.
• Starchy vegetables such as potatoes, squash. Aim for 4 to 8 cups per week.
• Other vegetables such as mushrooms, onions, cabbage, cauliflower. Aim for 3 1/2 to 7 cups per week.
• Fruits such as apples, kiwi, bananas, melons, grapes. Aim for 1 1/2 to 2 1/2 cups per day.

Please remember, that the amounts will vary depending on your individual needs. These recommendations above are based on the USDA recommendations for a 2,000 calorie diet.

Budget-Friendly Tips

If your budget is limited, you might want to shop for fruits and vegetables that are in season. They tend to be more reasonably priced then due to the fact that the supply is greater and they do not have to be shipped as far. You also can buy in bulk and freeze extras before they go bad to use at a later date.

For instance, apples are a good option to buy in bulk because they are not only relatively affordable, but versatile as well. Meanwhile, bananas also are relatively inexpensive and can be frozen to use in smoothies or banana bread if they are starting to go brown. Another money-saving option is to buy frozen vegetables or canned fruits packed in water or 100% juice.

You also may want to consider adding cabbage to your shopping list if you have access to a grocery store. It is a vitamin-packed and versatile green that can use if for tacos, stir fry dishes, salads, and slaws. Plus, it is usually less expensive than lettuce and tends to last slightly longer.

Likewise, dried or canned beans and lentils usually are a budget-friendly purchase that can help stretch a meal. They also are shelf-stable ingredients that will last for some time. So, if your meal plan gets off track one week, you don't have to worry about beans and lentils going bad.

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