Healthy grocery list
May 20, 2019

The Ultimate Grocery Store Guide

Use this healthy grocery list as a base the next time you head out to the store and you’ll find your house well stocked with healthy and nutritious options.

Don't shop while hungry

Ever been shopping while hungry, only to come home laden with chips, cakes and chocolate bars? We've all been there.

Research has shown that shopping while hungry increases the likelihood of reaching for less healthy foods, so be sure to grab a healthy snack before heading out to avoid panic-buying unhealthy options you'd otherwise avoid.

Ensure your grocery list includes all food groups

Though carbohydrates and fat have often been demonised, cutting any food group out of your diet will be difficult to sustain in the long run and can lead to nutrient deficiencies. Your body was designed to run on a balance of carbs, fat and protein so to get the most out of your meals, be sure to include all macronutrients.

Learn more about the benefits of carbs, fat and protein in Seven's nutrition guides.

Use these lists of good foods from each food group to add to your shopping list.

Healthy Carbs:

  • All vegetables
  • Fruits: apples, bananas and strawberries
  • Legumes: Beans (chickpeas, kidney beans, black beans), peas
  • Nuts: almonds, walnuts, hazelnuts, macadamia nuts, peanuts
  • Seeds: chia seeds, pumpkin seeds
  • Whole grains: oats, quinoa, brown rice
  • Tubers: potatoes, sweet potatoes

Healthy Proteins:

  • Eggs
  • Seafood or fish (salmon, trout, tuna, lobster),
  • White meat poultry
  • Milk, cheese, yogurt
  • Lentils

Are you getting enough protein? Here's how to determine the right amount for you.

Healthy Milk and Dairy Products:

  • Greek Yogurt
  • Cottage cheese
  • Hard cheese like parmesan
  • Kefir and organic dairy products

Super (and Sweet) Fruits:

  • Grapefruits
  • Pineapple
  • Avocado
  • Blueberries
  • Pomegranate
  • Mango
  • Cranberries
  • Lemons
  • Watermelon
  • Oranges
  • Blackberries

Fats and Sugars:

  • Butter
  • Extra virgin olive oil

Choose the healthy frozen food options

With products containing preservatives and low-nutrition foods like frozen pizzas, it can be hard to navigate the frozen food aisles. However, buying frozen foods can be both healthy and cost-effective, helping you find fruits and veggies that are otherwise expensive or out of season.

Here's what to look out for:

  • Frozen vegetables (broccoli, spinach, peas, and carrots)
  • Frozen Fruits (Berries, mango and pineapple)
  • Frozen herbs (e.g. coriander, basil, dill and parsely)
  • Frozen fish (salmon, trout etc.)
  • Frozen turkey and chicken

Buying frozen can help you reduce waste, and have healthy backup meals in the freezer for those days when meal inspiration is running low.

Buy healthy snacks

On Your List:

  • Whole-grain crackers
  • Nuts: almonds, cashews, walnuts, peanuts, pecans, pistachios (roasted and unsalted)
  • Seeds: sunflower seeds, sesame seeds, whole or ground flaxseed
  • Peanut butter, almond, or soy butter
  • Hummus
  • Dark chocolate (containing more than 70% cocoa)

Next time toy head to the grocery store, try these sweet treat recipes to curb your sugar cravings!