Make Great Groceries List in Minutes
Want to know how to create that perfect groceries list and stick to the budget? Read to know more.
Whenever you are planning to run to get groceries, make sure you have a list already made which would make it easier for you to quickly finish your errand. A pre-made list would help you stay focused on your task, and your diet and you would be heading back home in no time.
Organize your list and this way you would also not bust your budget, if you want to know how to do so then we will help you out.
Here is everything you need to know about making a proper groceries list.
Make Great Groceries List in Minutes
Bakery and Bread
First things first, bread and items from the bakery should be a part of your list. They are consumed regularly and are a big part of a meal plan.
On Your List:
- Whole wheat bread, pita pockets, and English muffins
- Whole-grain flour tortillas
While looking for bread and bakery items, look for the words “whole wheat” or “whole wheat flour” as the first ingredient.
For a healthier option, you can choose whole-grain bread that has 3 to 4 grams of fibre and has fewer than 100 calories per slice.
Meat and Seafood
If you are a non-vegetarian who eats meat, you should look out for the leanest cuts. Buy ground chicken or turkey breast instead of beef for a healthier option as they have much low fat. To get the same flavour as beef, you can add new or more condiments to bring out the best flavour.
On Your List:
- Skinless chicken or turkey breasts
- Ground turkey or chicken
- Salmon, halibut, trout, mackerel, or your favourite seafood
- Reduced-sodium lunchmeat (turkey, roast beef)
Pasta and Rice
When looking for rice and pasta, look for whole grains for a healthier lifestyle.
On Your List:
- Brown rice
- Whole wheat or whole-grain pasta
Oils, Sauces, Salad Dressings, and Condiments
Most of our foods consist of oils, sauces, salad dressings and condiments. But unfortunately, all of them are very high in sodium and sugar which can really affect our health. When you are shopping for these, buy sugar-free varieties. There are many available in the market today.
Keep a note of your sodium levels especially if you are refraining from having salt. You can also replace mayonnaise and other high-fat condiments with options like salsa and hot sauce, or choose light mayonnaise.
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
Cereals and Breakfast Foods
When choosing cereals and breakfast bars look for the ones that are low in sugar and high in fibre. You can add berries, nuts, and dried fruits to act as a sweetener to your cereal.
On Your List:
- Whole-grain or multigrain cereals
- Steel-cut or instant oatmeal
- Whole-grain cereal bars
Soups and Canned Goods
Whenever you are purchasing canned items and soups, check the label to know the amount of sodium in them. Pick the ones with lower sodium varieties.
And when it comes to canned fruits, pick the ones with packed juice and not syrup.
On Your List:
- Diced or whole peeled tomatoes
- Tuna or salmon packed in water
- Low-sodium soups and broths
- Black, kidney, soy, or garbanzo beans; lentils, split peas
- Diced green chillies
Frozen Foods
Frozen food is a great option when you don’t have much time to cook. You can keep them in your freezer for emergency purposes. You can buy frozen vegetables to add to soups, stews and casseroles.
Another great frozen food buy is frozen yoghurt in which you can add fruits and nuts for a healthy snack. But do not buy flavoured yoghurt as they are high in sugar and calories.
On Your List:
- Frozen vegetables: broccoli, spinach, peas, and carrots (no sauce)
- Frozen fruit: strawberries, raspberries, blueberries (without added sugar)
- Frozen shrimp
- Pre-portioned, low-fat ice cream or frozen yoghurt
- Whole-grain waffles
- Whole-grain vegetable pizza
Dairy, Cheese, and Eggs
One of the most on the groceries list is dairy, cheese and eggs. If you are trying to eat healthily, you can simply consume less quantity of them. Purchase a strongly flavoured cheese such as goat cheese or parmesan. A small piece of these cheeses can do wonders and give you that satisfaction.
On Your List:
- Skim or low-fat milk or soymilk
- Fat-free or low-fat yoghurt
- Fat-free or low-fat cottage cheese
- Low-fat cheese or string cheese snacks
- Eggs or egg substitutes
- Firm tofu
- Butter or spread (a variety that doesn’t contain hydrogenated oils)
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
- Peanut butter, almond, or soy butter
- Hummus
- Dark chocolate pieces (containing more than 70% cocoa)
Produce
Try to buy fresh produce and get a variety of colourful vegetables and fruits that have the most nutritional value. Buy the ones that are in season and locally grown. They would taste better and would not be expensive.
On Your List:
- Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries
- Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks
Drinks
When it comes to drinks, buy some juice but the one that is 100% fruit juice. You can add in some sparkling water and other fizz drinks for the guests or when you have to entertain people.
On Your List:
- Unsweetened green and flavoured teas
- Calcium-fortified orange juice
- Sparkling water
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Conclusion
It is a great idea to work on a grocery list and make one beforehand before you head to a store. This way you would not what to buy and would stick to the list. You would not exceed the budget and also not pick up what is not required. It would also help in keeping you healthy.
Frequently Asked Questions (FAQs)
What should a grocery list include?
Groceries list should include the following things:
– Bakery and bread
– Oils
– Veggies and fruits
– Dairy
– Snacks
– Pulses and rice
– Drinks etc.
How to make a healthy grocery list?
A healthy grocery list can be created by picking the healthy alternatives of your products like tofu for paneer, multi-grain or atta bread for maida bread etc.
Can healthy groceries be expensive?
Yes, healthy groceries can be slightly expensive to purchase.
When to create a grocery list?
Groceries list must be created as and when your products are about to get over or only one packet is left. You must keep updating it every day before you go to the store.
