My Healthy Grocery Shopping List

Check out this go to guide for the grocery store.

Here are ALL the foods I eat as part of my healthy diet. 

I list them in the order I shop for them at the grocery store. Fill the cart with fresh food first so there is no room left for processed food.

Don't feel the need to buy everything all at once. When I go shopping I search for vegetables and fruits that are in season and in need. I ONLY buy what Meg and I need for the week. (I do NOT buy all these items every trip.)

Keep in mind that buying fresh food means a shorter shelf life. Only "Oscar" will be happy if the cart is overloaded.

My Grocery List

Download and print this list here

Vegetables

I always shop fresh first. Frozen vegetables and fruits are an option. Be sure to avoid frozen foods with added ingredients. The product should only list one ingredient (i.e.- Broccoli)

• Romaine Lettuce
• Spinach (fresh or bagged)
• Kale
• Broccoli
• Cauliflower
• Celery
• Carrots
• Mushrooms
• Onions
• Zucchini
• Yellow Squash
• Cucumbers
• Red Peppers
• Green Peppers
• Spaghetti Squash
• Avocado
• Tomatoes
• Asparagus
• Brussel Sprouts
• Sweet Potatoes

Fruits

• Bananas
• Apples (any kind)
• Strawberries
• Blueberries
• Blackberries
• Raspberries
• Grapefruit
• Oranges
• Peaches
• Limes
• Lemons
• Plums
• Grapes (great in the freeze as a frozen treat!)
• Mango

Meats

• Seafood (Salmon, Mahi-Mahi, Tuna, Cod, Dover Sole, and other regional favs!)

Shop for seafood in this order: Wild caught & fresh, wild caught & frozen/previously frozen, farm-raised

• Chicken breasts- no additives
• Deli-turkey- lowest sodium you can find
• Lean ground turkey
• Pork tenderloin
• Steak (we eat red meat about once a month)

Disclaimer: The Kidwell household typically eats fish 3-4 days a week and chicken or beans the other days.

Bulk Foods

I'm not referring to Sam's or Costco. I'm talking about the dry, bag it yourself foods.

• Nuts- Almonds, Pistachios, Walnuts, Pecans, Sunflower Seeds, Peanuts, Cashews, Brazil nuts (raw or dry roasted nuts that are unsalted & unseasoned)
• Raisins*
• Cranberries*
• Whole grains (quinoa, brown rice, farro, whole-wheat flour)
• Herbs and spices (no salt added)
• Freshly ground peanut or almond butter
• Oatmeal (grab it here or grab plain oatmeal from the cereal aisle)

*When buying dried fruits look for fruits with no or very little added sugars

Dairy

• Milk (fat-free, 1%, 2%, or whole is a personal preference based on calories and fat)
• Low-fat white cheese (mozzarella, Parmesan)
• Fat-free plain Greek yogurt
• Low-fat cottage cheese (I do not actually buy this, don't like the taste, but there is nothing wrong with it)

Bakery/Bread/Grains

It's no secret I like bread here are some rules to follow:

1. Whole-grain
2. All the ingredients must be natural (Can you pronounce it and make an educated guess as to what it is?)
3. Less than 5 ingredients on the ingredient list

• Whole-grain bread (great for dunking in egg yolk or as part of a sandwich)
• Whole-grain tortillas
• Whole-grain pasta
• Whole-grain cereals
• Food for Life/ Ezekiel 4:9 products

Coolers and Cans

• Eggs
• Fat-free refried black beans
• Vegetables in a can (in water and no added salt/sodium)
• Boxed rice
• Beans (no syrup or salt added)

Download and print this list here

Take the list with you, use it, share it with your family and friends. I created it to help people shop smarter and healthier.

Do you agree with my grocery list? Is there anything I need to add or subtract? Please share by leaving a comment.