A well-thought-out grocery list makes it easier for you to quickly enter and exit the supermarket and supports your commitment to a balanced diet.

If you follow these suggestions, you’ll have a plan for a grocery cart full of items that will not cost a lot or your diet in a matter of minutes.

List the items on your supermarket list according to aisle. Use these suggestions to populate that list with the healthiest items available in each aisle.

List your top 5 grocery store items.

1.Bakery and Bread

On Your List:

  • English muffins, pita pockets, and whole wheat bread
  • Whole-grain flour tortillas

Ensure that the first ingredient on the label is “whole wheat” or “whole wheat flour.”

Pick whole-grain breads with less than 100 calories per slice and at least 3 to 4 grammes of fibre.

2.Meat and Seafood

On Your List:

  • Skinless chicken or turkey breasts
  • Ground turkey or chicken
  • Your favorite seafood, such as trout, mackerel, salmon, or halibut
  • Sodium-less lunchmeat (turkey, roast beef)

When purchasing red meat, choose for the leanest cuts—those with minimal marbling.

Replace ground beef with ground chicken or turkey breast. They have a lot less fat. Use your imagination when choosing your condiments to achieve flavour without the fat.

3.Pasta and Rice

On Your List:

  • Brown rice
  • Pasta made from whole grains or wheat

Again, whenever possible, choose whole grains.

4.Oils, Sauces, Salad Dressings, and Condiments

On Your List:

  • Tomato sauce
  • Mustard
  • Barbecue sauce
  • Red-wine vinegar
  • Salsa
  • Extra virgin olive oil, canola oil, nonfat cooking spray
  • Jarred capers and olives
  • Hot pepper sauce

Surprisingly, the salt and sugar content of many sauces and condiments is significant. Look for options without added sugar. Keep an eye on your sodium intake, especially if you’re reducing your salt intake.

Choose salsa and hot sauce instead of mayonnaise and other high-fat condiments, or go with light mayonnaise.

5.Cereals and Breakfast Foods

On Your List:

  • Cereals with whole grains or several grains
  • Instant or steel-cut oatmeal
  • Bars made of whole grains

Purchase Fiber-rich, low-sugar cereals and cereal bars. Use berries, dried fruit, or nuts to give your cereal some sweetness.

6.Soups and Canned Goods

On Your List:

  • Tomatoes, whole or diced, peeled
  • Salmon or tuna packaged in water
  • Sodium-free broths and soups
  • Lentils, split peas, black, kidney, soy, or garbanzo beans
  • Green chilies(diced)

To find out how much salt is in canned veggies and soups, read the label. Look for types with less sodium.

Choose brands of canned fruit that are packed in juice rather than syrup when making your purchase.

7.Frozen Foods

On Your List:

  • Frozen vegetables: broccoli, spinach, peas, and carrots (no sauce)
  • Frozen fruit: strawberries, raspberries, blueberries (without added sugar)
  • Frozen shrimp
  • Low-fat frozen yoghurt or ice cream that is already portioned
  • Wheat-based waffles
  • Vegetable whole-grain pizza

Purchase frozen vegetables to add to stews, casseroles, and soups.

Smoothies made with low-fat frozen yoghurt and frozen fruit are easy and nutritious.

8.Dairy, Cheese, and Eggs

On Your List:

  • Low-fat or skim milk, or soymilk
  • Low-fat or fat-free yoghurt
  • Low-fat or fat-free cottage cheese
  • String cheese or low-fat cheese nibbles
  • Eggs or egg alternatives
  • Firm tofu
  • Butter or spread (a variety that doesn’t contain hydrogenated oils)

You don’t have to deny yourself if whole-fat cheese and butter are your favourites. Simply use smaller amounts.

Purchase cheeses with strong flavours, such as Parmesan or goat cheese, so you may use less of them without sacrificing flavour.

Avoid purchasing pre-flavored or sweetened yoghurts because they often include a lot of sugar and calories. Purchase plain yoghurt instead, and then flavour it whatever you like with a tablespoon of fresh fruit or jam.

9.Snacks and Crackers

On Your List:

  • Whole-grain crackers
  • Dried fruit: apricots, figs, prunes, raisins, cranberries
  • Nuts: almonds, cashews, walnuts, peanuts, pecans, pistachios (roasted and unsalted)
  • Seeds: sunflower seeds, sesame seeds, whole or ground flaxseeds
  • Hummus
  • Dark chocolate pieces (containing more than 70% cocoa)


On Your List:

  • Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries
  • Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks

Look for a wide selection of fruit and vegetable colours. The most nutrients are in them.

Pick locally grown, in-season produce when you can. They cost less and have superior flavour.

You can save time by using pre-cut fruits and veggies.


On Your List:

  • Unsweetened green and flavored teas
  • Calcium-fortified orange juice
  • Sparkling water

When purchasing juice, ensure that it is 100 percent fruit juice and not a “juice drink” or “-ade.”

Adding fruit juice to sparkling water is a simple at-home recipe.


  1. What should I stock my fridge with?

    Fresh fruits and vegetables should always be present in the refrigerator. Just so you know, the vegetables celery, carrots, beets, and cabbage all keep for a very long time in the refrigerator (about a month each, give or take). Regarding fruit, apples keep well in the fridge for 6 to 8 weeks, grapes for 2 to 3 weeks, and blueberries for 1 to 2 weeks.