How did I come up with the foods on this downloadable healthy grocery list?
Before I get into that, if you are just here for the free downloadable list, scroll down to the bottom of this article and you’ll see how you can download it.
But if you want to know the criteria I used for the list, keep reading!
The first criteria for this list were “clean” foods.
Clean food means food in its whole form or as close to its whole form, that has been minimally refined or processed.
You’ll notice most every item on this list is a whole food.
Listen, I know not everyone can afford to purchase organic.
Therefore, I indicated if an item should ideally be purchased organically grown.
If fresh, organic food isn’t in your budget, frozen may be more affordable.
At the end of the day, eating a conventionally grown apple will always be healthier than eating a bag of chips. So if it isn’t organic – no guilt!
Fruits and Vegetables
Aim for as many fresh or frozen fruits and vegetables as your budget will allow.
The bulk of the groceries you buy every week should come from this category.
The sweeteners on this list are all considered whole food or clean eating sweeteners.
I’ve written a lot about sweeteners and how to substitute whole sweeteners for processed, refined white sugar.
If you have a sweet tooth, there are healthier options! I usually recommend you start with maple syrup and date sugar.
Whole grains are an important part of a healthy diet.
Not to mention, they are also inexpensive.
A whole grain has all three parts of the seed: the bran, the germ, and the endosperm.
This grocery list has the most commonly found whole grains.
Here’s more about whole grains:
Whole grains are easy to integrate into your diet.
If you don’t already eat whole grains, my family loves these naturally sweet oatmeal jam bars and I bet your family will too.
Beans are a nutritional powerhouse.
They also happen to be extremely economical coming in at under a dollar a can.
Beans are also a great way to get fuller, faster, for very few calories.
Make sure to include beans in one or two meals every week.
Why add sprouted bread to your grocery list?
Sprouted bread has a higher nutritional value and a lower net carb content than even whole wheat bread.
In addition, sprouted bread is easier to digest because of its higher enzyme levels.
Overall, sprouted bread is nutritionally superior, so it is worth finding and buying.
Growing up in the 80s and 90s, we were taught fat was the enemy.
Since then, we’ve learned that there are not only healthy fats, but our body needs fat!
When the fat is removed from foods, something else is almost always substituted – like sugars.
Because full-fat dairy foods help you feel fuller, you don’t need as much. You’ll save money when you use less while enjoying better and greater flavor!
When you purchase nut butter, read your ingredients labels. You are looking for just nuts – no other ingredients.
I’ll be honest. The taste and consistency will be different from nut butter with added oils.
However, after one or two jars, I bet you won’t ever go back to nut butters with added ingredients.
Nuts and Seeds
No healthy grocery list would be complete without nuts and seeds.
All you need is a small handful of nuts to get their excellent health benefits.
Make Grocery Shopping Easy With This Downloadable Healthy Grocery List
Here’s how I use this printable grocery list.
As you know from my Meal Planning Essentials, I shop the sales.
I’ll use this list to see what types of proteins I should be buying, what proteins are on sale, and what meals I can make from them.
If there is a great sale on one of the proteins – like, say, grass-fed beef – I will usually try to buy extra to throw in the freezer.
My goal is to add as many of the items from this list into my meal planning for the week.
Pinterest is a great place to plug in a food item from this list to try to find recipes my family will like.
If a recipe is given the 2 thumbs up from my family, I will print it out and add it to my meal planning binder.
How will you use this list?