Healthy grocery list

Lista de supermercado saludable

Maybe you've found yourself in the middle of the aisles of a grocery store, not knowing which foods to choose and which to avoid. Faced with such indecision, the danger is that you end up buying the ones that hurt you the most. Do you know how to avoid confusion and bad choices? Keeping a healthy grocery list.

Following a healthy and balanced diet depends on two factors: the first is the power of decision and it begins in the shopping cart, where you test your eating habits, both good and bad.

The other factor is time: buying in a hurry makes you grab the first thing you see, often influenced by hunger, fatigue, advertising and even the arrangement of the products on the shelves... Keep reading so it doesn't continue to happen to you.

Tips for making your purchases

It is a mistake to go to the supermarket without a healthy grocery list . Because when you don't plan, you buy on impulse and end up filling your cart or basket with foods that you don't need or that are ultra-processed and unhealthy.

But not only that. Not planning could be the cause of you spending more money on your purchases.

How to avoid it? Follow the following tips:

Don't buy when you are very hungry: if you have a big appetite when shopping, you will get carried away by the first whim you find, possibly unhealthy.

Healthy grocery list

Healthy grocery list

After buying a list of healthy foods, you can put into practice a very simple trick to stick to your healthy and balanced diet: fill your fridge, freezer and pantry with healthy and versatile foods. Having them on hand will make it much easier when preparing food.

I am going to recommend the criteria of the Department of Nutrition at the Harvard School of Public Health , because they are easy to understand and apply in your daily life:

  • Vegetables and fruits – ½ of your plate
  • Whole grains – ¼ of your plate
  • Protein – ¼ of your plate

The greater the number of colors and variety of foods, the more likely you are to include all the nutrients you need for good health.

Here are the healthy foods you should always consider on your grocery list:


  • Apple
  • Pear
  • Banana
  • Avocado
  • Kiwi
  • Citrus fruits: lemon, tangerines, table oranges
  • Red fruits: strawberries, raspberries, blueberries (or in their frozen version to have as a resource in the freezer).


  • Chard.
  • Garlic.
  • Zucchini.
  • Pumpkin.
  • Onions.
  • Cauliflower/broccoli.
  • Green beans.
  • Lettuce (can be fresh or in bags with a mixture of various lettuces)
  • Mixture of frozen vegetables (green asparagus, spring garlic, pepper, onion, green beans, peas, etc.).
  • Potatoes.
  • Red and green pepper.
  • Tomatoes.
  • Carrot.

Meat and other proteins

Meat and other proteins
  • Pig.
  • Beans, lentils and peas.
  • Eggs.
  • Unsalted nuts and seeds.
  • Turkey.
  • Chicken.
  • Beef.
  • Veal.

Fish, crustaceans and mollusks

Fish, crustaceans and mollusks
  • Clams.
  • Cod.
  • Goat.
  • Squids.
  • Shrimp.
  • Crabs.
  • Sea bream/sea bass.
  • Lobster.
  • Tuna loins.
  • Mussels.
  • Salmon.
  • Sardines.

Milk, milk products and milk substitutes

Milk, dairy products, milk substitutes
  • Skim or semi-skimmed milk (1%).
  • Skim or semi-skim yogurt (opt for those with less added sugar).
  • Cheese (containing 3 grams of fat or less per serving).
  • Fat-free or low-fat soy milk, fortified with calcium.

Breads, cereals and grains

Breads. cereals and grains
  • 100% whole wheat bread.
  • Breakfast cereals that contain whole grains, such as oats.
  • Whole grains, such as brown or wild rice, barley, and cracked wheat (bulgur).
  • Whole wheat pasta or other whole grains.

Fats and oils

Fats and oils
  • Margarine and other spreads (soft, jarred or liquid) without trans fats.
  • Vegetable oils (rapeseed oil, olive oil, peanut oil, or sesame oil).
  • Cooking oil spray.
  • Mayonnaise with less fat (light).

Sweets and Sweeteners

Sweets and sweeteners
  • Honey.
  • Stevia.
  • Dark or semi-sweet chocolate.
  • Cocoa powder without added sugar.
  • Reduced sugar jam.


  • Whole bean coffee.
  • Tea.
Healthy grocery list

By having a list of healthy foods and following each of these key tips, you will know which is the best decision every time you go shopping, and you will make progress in your healthy lifestyle. Will you apply any? Tell us

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