A Healthy Food Grocery List

by ksteed
A Healthy Food Grocery List
There’s something empowering about purchasing groceries on your own. I didn’t realize this until I took control of my nutritional destiny and stopped relying on my parents to bring home healthy food choices (which they never really did). The grocery store is a big place and it’s easy to feel overwhelmed by the numerous food choices scattered in the store. I always try to stick with unprocessed, organic foods that can be easily cooked and thrown together after a long day at work.

After some research, I found lists of foods that contribute to healthy muscles and bones. Others had foods that were good for your heart or burn belly fat. These lists were helpful because they gave me a sense of direction in regards to what I needed to purchase, but it would have be easier if they were on one comprehensive list.

Below you will find the grocery list I put together to use while shopping for my favorite delectable food choices. Print it out and take it with you on your next shopping trip.  Happy shopping!

Vegetables
Edamame (frozen or unfrozen) – Soy protein and fiber lower cholesterol
Sweet Potatoes – Vitamin A and fiber aid heart health
Swiss Chard – Potassium and magnesium help control blood pressure
Carrots – Cancer-fighting vitamin B
Spinach (frozen or unfrozen) – Neutralize free radicals with vitamins C and E
Onions, Shallots, Garlic – Allicin and quercetin reduce heart disease risk

Fruit
Mango – Potassium helps reduce blood pressure
Raspberry, Blueberry, Strawberry – Highest antioxidant capacity of all fresh fruit; boost immune system
Kiwi – Vitamins A, C and E fight against age-related macular degeneration (ARMD)
Grapes- Flavonoids protect LDL cholesterol (good cholesterol)
Peach – Lycopene and lutein protect against heart disease, ARMD and cancer
Watermelon – Vitamin C and beta-carotene reduce heart disease

Refrigerated Items

Salmon – Omega-3 essential fatty acids and protein benefit cardiovascular system
Tofu – Soy protein lowers bad cholesterol (LDL cholesterol)
Eggs – Egg protein aids in muscle repair
Low Fat Yogurt – Calcium and vitamin D help in decrease chance of osteoporosis
Soy Milk – Healthy alternative if lactose intolerant or vegetarian

Miscellaneous

Extra Virgin or Virgin Olive Oil – Monounsaturated fat leads to healthier heart and lower LDL cholesterol
Milled Flaxseed – Richest source of omega-3 fatty acids; enhances immune system
Barley – Soluble and insoluble fiber lower cholesterol
Peanut Butter – Vitamin E reduces risk of cancer and cardiovascular disease
Tea (Green, Black, White or Oolong) – Antioxidants in green tea improve the flexibility of blood vessels and make them less vulnerable to clogging
Oatmeal – Soluble fiber helps to manage weight


Consider me your best source for nutritional information. My passion and thirst for knowledge make me an excellent candidate for fun and factual information. We might learn a few tidbits
about our health together!  -Rikki Greenberg

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