By Beth Sumrell Ehrensberger, MPH, RD

If you open your refrigerator and see nothing but a couple of old takeout cartons, then you're probably doing your health a disservice. Eating out once in a while isn’t a bad practice, but studies have shown it’s better, health wise (and wallet wise), to stock your kitchen and prepare as many meals as possible at home.

Why? Even if you order a healthy item from the menu at most restaurants, you will most likely be getting more sodium, fat, and calories than you realize. When you buy and prepare your food you'll almost always get fresher food and more reasonable portions.

To help get you started on the road to eating in right, we've prepared a shopping list of great grocery foods that will help you prepare healthy, quick meals and snacks for your busy life.

Grocery List Mantra: Know Thyself
Build your stock around food you can keep handy in the freezer, or foods that can serve multiple purposes (like those which function for breakfast, lunch, and dinner). The grocery list below contains many foods that don’t spoil quickly, and are versatile. You can supplement the list with more perishable foods (hint: start with produce), depending on your schedule.

When you’re thinking about your grocery list, it’s important to be realistic about your time. If you have a demanding job or other interests, know yourself well enough to realize a simple grilled reduced-fat cheese on whole wheat will likely be the way to go on a weeknight…save the poached salmon with Jerusalem artichokes for a weekend meal.

Make a Plan, Man
While you’re at the grocery store, pick up a few boxes of resealable bags in various sizes. Once you’re gotten the hang of planning a grocery list and eating well at home, you can prepare meals and snacks to take with you to work or the gym. Depending on whole foods when you’re away from home ensures that you sneak more nutrition into every bite.

The real key to being a grocery guru is to build your stock around foods you like and will turn to when you are tired and hungry.

Use this list as a starting point, and add or subtract as you see best works for you. When filling your cart at the store, always look for the least processed version of the food; in general, the closer it is to the original whole food, the better it is for you and the more nutrients will still be intact.

For the pre-packaged foods such as the soup and chili, look for the low-fat, low-sodium versions of these foods. Of course, in an ideal world you'd buy only fresh ingredients and make your soups and chili from scratch, but in an ideal world you wouldn't have to go to work 10 hours a day either.

THE STOCK SMART GROCERY LIST
Produce Section	Food Group	Why It Belongs In Your Cart
Baby Carrots	Non-Starchy Vegetables	Zero preparation, longer refrigerator life, and incredible versatility. Baby carrots are an easy source of beta carotene that you can grab and stuff into a snack bag to supplement a microwave meal at lunch, steam in the microwave for a speedy side, or chop into a quick dinner salad.
Apples, Oranges, Bananas	Fruits	If you’re short on time, you will appreciate that these fruits are easy to grab on the way out the door and require no preparation. Apples and oranges also have the benefit of a longer refrigerator life than most other fruits. Bananas make a great before or after workout pickup.
Bag Salad Mix with Spinach	Non-Starchy Vegetables	The spinach kicks up the antioxidant content, plus the ease of pre-washed greens means you can build a salad for lunch or dinner in less time than it takes to find your pizza coupons.
Sweet Potatoes	Grains and Starches	Microwave a sweet potato and top with vegetarian chili for a quick dinner that will keep you out of the drive-through. The additional fiber and beta carotene in the sweet potato make it a superior choice to the regular white potato, and when sliced, seasoned (try Old Bay or chili powder) and baked, makes tastier oven fries, too.
Inner Aisles	Food Group	Why It Belongs In Your Cart
Salsa	Non-Starchy Vegetables	Si! The tasty way to wake up bland foods without adding extra fat and calories. Spread it on your egg and cheese breakfast burrito or black bean tacos, or just keep it on hand for your baked tortilla chips.
Low-Fat Mayonnaise	Fats	With low-fat mayo, a plain can of tuna becomes tuna salad (just add a few pickles and chopped egg whites). Ditto for chopped chicken breast.
Whole Wheat Pasta	Grains and Starches	If you can boil water, you can make dinner. Prep a pot of whole wheat pasta, stir in low-fat marinara sauce, and sprinkle with a little parmesan cheese. Super easy comfort food when you’re super tired.
Canned Pineapple and Mandarin Oranges in Juice	Fruits	These fruit staples can hide in your pantry for a long, long time. Add a nutritious punch to your spinach salad with a few canned mandarin oranges, or add 2% cottage cheese to the pineapple for a high-protein post workout snack.
Low-Fat, Low-Sodium Tomato or Vegetable Soup	Non-Starchy Vegetables	When it’s all you can do to open a can, soups can save the day when you need a quick lunch or dinner. Add a toasted low-fat cheese sandwich and fresh fruit to round out your meal.
Whole Wheat Crackers	Grains and Starches	Crackers that list “whole wheat” as the first ingredient can be paired with a little low-fat cheese to make a snack that keeps you going all afternoon. Rather than reaching for chips when you’re deciding on dinner, the crackers can add a little whole grain to your diet while staving off hunger.
Canned Beans	Grains and Starches, Vegetarian Lean Meats	What can canned beans not do? Beans are a great source of iron, and a cheap and easy protein you can add to a salad, supplement soup, and take the place beef in your tacos.
Whole Grain Cereal	Grains and Starches, Vegetarian Lean Meats	Think beyond the milk jug: Add a handful of whole grain cereal to dried fruit and a few nuts to make a fast breakfast or snack you can keep in the car or in your bag.
Nuts (especially almonds and walnuts)	Fats	Instant protein pickup with a heart healthy dose of monounsaturated fat—eat a handful alone or pair with a piece of fruit. When you’re choosing, steer clear of salty nuts that can do more damage than good to your diet.
Dried Fruit	Fruits	Dried fruit is easy to chop into salads, add to chicken salad or eat alone—plus—you’ll love the refrigerator-free ease of always having fruit on hand.
Peanut Butter	Fats	Too bad peanut butter has an undeserved bad reputation—it’s actually a great choice since the fat is monounsaturated and heart healthy. Use it to make everything from Thai style marinades for your chicken, or whip up a PB & J sandwich to tuck in your bag. Spread it on apple slices for a high fiber satisfying snack.
Canned Vegetarian Chili	Grains and Starches, Vegetarian Lean Meats, Non-Starchy Vegetables	Roam the health food aisle for a lower sodium version. Keeping a can or two on hand ensures you always have dinner, no matter how tired you might be.
Whole Wheat Tortillas	Grains and Starches,	Tortillas make a meal portable—scramble eggs and cheese and slide into a tortilla for breakfast. Do the same, but add beans or sauteed onions and peppers for a fast dinner. Toss a salad with vinaigrette, add a little brown rice, and roll into a tortilla for a lunch you can eat while you check your Blackberry.
Canned Tuna	Lean Meats	One can with so many possibilities. Make a sandwich, top a salad, make a spread for crackers. You get a dose of Omega-3s plus a satisfying serving of protein.
Refrigerated Section	Food Group	Why It Belongs In Your Cart
Hummus	Vegetarian Lean Meats, Fats	Hummus makes a tasty and protein rich spread for a turkey sandwich loaded with veggies. With whole grain crackers and a hearty can of soup, it makes a light lunch.
Low-Fat Cheese	Vegetarian Lean Meats	Aside from the obvious pair with a cracker, you can grate some into a couple of tortillas along with whatever veggies you have on hand to create a quick quesadilla.
Low-Fat (2%) Cottage Cheese	Vegetarian Lean Meats	Cottage cheese makes a great snack or part of lunch. If you’re lucky enough to find whipped 2% cottage cheese, use it in place of cream cheese for a healthier bagel spread. If you can’t find it, whip your own cottage cheese with a blender.
Skim Milk	Milks/Soy Milks	Skim milk makes an excellent base for everything from smoothies to soup—have it on hand and you’re always prepared. Stave off your sweet tooth by adding a squeeze of dark chocolate syrup. You will only add about 100 calories provided you stick to the 2 tablespoon serving size.
Yogurt	Milks/Soy Milks	If you can find high-protein, Greek style, fat-free yogurt—you will be rewarded with double the protein of regular yogurt that only tastes like a rich indulgence.
Eggs	Lean Meats	Eggs make fast work of dinner, breakfast, or lunch. Scrambled into fried rice, poached on a whole grain bagel, or chopped into a salad, eggs are long on protein, but short on preparation.
Refrigerated Section	Food Group	Why It Belongs In Your Cart
Whole Wheat Pita	Grains and Starches	Stuff with veggies, cheese, turkey or beans and pair with soup for a hearty, easy meal. Cut into eighths, spray with cooking spray and sprinkle with garlic powder—then use as a dipper for hummus. Freeze what you can’t use immediately to pull out later when you need them.
Whole Wheat Bread	Grains and Starches	Whole wheat bread is a staple for the pantry, and like the pita, if you can’t finish a loaf of bread before it goes moldy, freeze the rest and take it out as you need it. Add a little 50% reduced fat cheese and a tablespoon of trans fat free soft tub margarine for a healthy version of the familiar and comforting grilled cheese.
Whole Wheat Mini Bagels	Grains and Starches	Perfectly portioned, you can keep these in the freezer, and then microwave to thaw. Make mini PB & Js, spread with hummus, or top with turkey.
Meats / Deli	Food Group	Why It Belongs In Your Cart
Boneless, Skinless Chicken Breasts	Lean Meats	Chicken is a versatile and easy canvas by which to marinate, grill, sauté or stir fry with veggies. What you can’t use, individually wrap and store in the freezer for next time. Make extra while you’re grilling dinner, and use to top your lunchtime salad for tomorrow, or chop into a quick chicken salad.
Pork Tenderloin	Lean Meats	Pork, like chicken is a mild, lean protein that freezes well and grills perfectly. Sauté some sliced apples to eat along with your pork tenderloin, and add a microwave baked sweet potato—fast complete and satisfying.
Deli Turkey	Lean Meats	Choose the best quality from the deli counter and keep on hand to stuff your pita, sandwich, or tortilla. Not a cereal kind of guy in the morning? Try a nontraditional turkey wrap for breakfast.
Freezer Section	Food Group	Why It Belongs In Your Cart
Frozen Veggies	Non-Starchy Vegetables	There’s nothing inferior about frozen veggies. In fact, since they are harvested and flash frozen at the peak of the season, frozen veggies are a healthy way to work towards your goal of five to nine daily fruits and vegetables.
Frozen Fruit	Fruits	If you’ve tired of tossing past-prime fruit from your produce bin, try stocking up on frozen fruit. Perfect with yogurt in a smoothie, tossed on cereal or eaten right out of the freezer.

Jetsetter99 wrote:

Jeez.. thank god for Marks & Spencers' healthy choice meal products... who needs such an extrensive shopping list... what a pain in the arse... but sadly the horrors of American supermarkets are all coming back to me now...LOL... aisles and aisles of cancer-causing processed boxed and packaged nasty food... those canned foods made me sick the most (by just looking at them).. I love europe.. know why.. cuz everything u see in supermarkets here is natural, fresh, and way HEALTHIER than what you get in the US.. we have smaller grocery stores but with much more useful stuff.. and big emphasis on healthy eating.. especially in upmarket stores like M&S...

I hate grocery shopping.. if i ever move back to the US.. i'm ordering groceries online and having them delivered... lol...

May 12 12:57 AM

realguyla wrote:

don't forget to add human meat to your diet...

Apr 03 8:09 PM

ametroguy wrote:

A really good idea to avoid all of the yogurt with a lot of sugar or high-fructose corn syrup, or artificial sweeteners, is to buy a big tub of Plain yogurt (Yoplait is less than $2.50 for a 2 lb container), and add Stevia, a natural sweetener, if you prefer, or frozen fruits. Not only is it better for you than regular, sweetened yogurt, it's way cheaper overall as well. You can also set aside some plain yogurt as a sour cream substitute, or for mixing dips to go along with chips or vegetables.

Apr 02 5:41 PM

CPKinase wrote:

Awesome, this is almost my same exact pantry right now.

Apr 02 4:57 AM

donovan1968 wrote:

The list is great, but I couldn't help noticing the number of wheat-based products. Too much wheat is bad for you and you'd be doing yourself a huge favour trying wheat-free alternatives. Rye bread is way healthier and so is brown rice. Quinoa (pronounced 'kin-wah) is also very good, packed fulla healthy stuff...

Mar 31 2:33 PM

donovan1968 wrote:

Yep,microwaving DOES kill nutrients and all the cancer-fighting & anti-oxidant elements of vegetables will be lost. Rather get a steamer - or even easier, bamboo steaming baskets which can be placed over a pot of boing water on the stove. Fresh-steamed, great veggies in minutes...

Mar 31 2:25 PM

Mikitomayo wrote:

This is an amazing list to have at all times. I made a copy for the boys at work (who are the most health concious btw) Absolutely staying away from canned, boxed things as much as possible =) Sundays work best to wash, prepare and ziploc for the entire week and making my bag lunch the night before. Helps cut down the costs since everything is so f'ing expensive now. I recommend this to anyone who's looking for change from the very start, and thats with whats in your fridge!

Mar 30 10:57 PM

LifeIsGoodInSD wrote:

Love the sweet potatoe idea. Someone told me that microwaving kills nutrients, does anyone have input about that?

Mar 30 4:09 AM

copunk wrote:

I love this site.

Mar 29 9:07 PM

FotoJock wrote:

I have been staying away from the inner aisles of the stores as much as possible! In the last year, I pretty much only venture into the processed foods for dark chocolate, wheat bread and olives. Since returning to the US, it has been difficult to actually eat what I like and not worry about excess bad fats. Entirely steering clear of the inner aisles seems to have solved several problems for myself. If I want to put mayonnaise on a sandwich, I don't reach for the random fat-free Kraft brand slop, I take the 5 minutes to make it fresh, without all the preservatives etc... My shopping lists always contain the following items:

1. Asparagus
2. Avocado
3. Bananas
4. Beet Greens/Root
5. Broccoli / Collard Greens
6. Celery
7. Cilantro
8. Chicory
9. Chinese Cabbage
10. Dandelion Greens
11. Fennel
12. Green Beans
13. Jicama
14. Kale
15. Kohlrabi
16. Mustard Greens
17. Onions
18. Parsley
19. Peanut Butter
20. Peanuts
21. Pumpkin Seeds
22. Radishes
23. Sweet Potato
24. Tomatoes
25. Zucchini

I recently planted Stevia, and am looking forward to using it as a sweetener. Please let me know if you have experience with it? I've also been sprouting lentils which requires about three minutes of my time each day and are tasty if you're a root vegetable / sprouts lover.

Mar 29 7:47 PM

muchmorethanmuscle wrote:

To XCRunner;
Winter is almost over fortunately. But to help prevent colds I eat a yogurt that has acidophilis and other beneficial healthy bacterias in it. They say the reason why country side Russians live to easily be 100 is that they consume milk that has these live cultures intact. Thus, this contributes to a healthy immune system and long life.
I also take a vitamin c supplement and take about 3 grams a day. I spread this out over the day. If you try it take 500mg at a time 6x a day. It's not hard, just pop it in and swallow. Being a water based vitamin your body can't store it for future use. I can notice a difference when I take it, I feel more energized too. But don't take it close to bedtime as it may prevent you from going to sleep easily.
This may sound too simple but make it a habit not to touch your face ever during the day. Especially when at the gym. Rubbing your face, eyes and nose after touching any object where other people use these same items will surely spread germs to you. Wash your hands as often as possible, after the gym, before you eat. I actually carry a hand santizer and use it often throughout the day. Not to brag but I follow these simple steps and I haven't had a cold in about 2.5 years. And in the past when I did get them a cold would only last me for about 4 days, not the usual 7 to 10 as most literature touts.
Try to get 9 to 11 servings of fruits and veggies a day. This may seem like a ton, but remember that a serving is considered 4 ounces by the USRDA. I use a scale to weigh my fruits and veggies. A large orange can easily yield 2 servings (with no peel). I add fruit to my protein drinks and use vanilla flavored protein. I usually put in roughly a lb. of fruit in one smoothie which gives me 4 servings in one sitting. It tastes great, it's fast and simple.
Hope this helps.
Good luck.

Mar 29 10:43 AM

atxclimber wrote:

Ah, yogurt, delicious goodness. My staples these days are chicken (I roast like 2 or 3 chickens a week now!) and yogurt with raisins, goji berries, toasted pecans, and flax seeds mixed in.

You can make your own "greek-style" yogurt just by buying normal yogurt and some cheesecloth (available at many grocery stores), double up the cheesecloth and set it in a colander, pour the yogurt into it, fold the edges of the cheesecloth over the yogurt and then just set it over a large bowl in the fridge for a while; the longer you do it, the thicker it gets.

I don't know how much protein is in the whey you drain off, but from what I understand of yogurt, the thick part is the protein coaxed into bonding together, so the liquid shouldn't have much protein left, mostly just a little lactose and water or something.

In Austin they sell gallon jugs of White Mountain yogurt for $12-$13, and the nonfat is really good. You get about half a gallon of "greek style" strained yogurt out of that.

Highly recommended.

Mar 28 9:27 PM

XCRunner336 wrote:

Lawd jesus. I'm a college student and eating it tough already, but at least now I have a list to show what I should buy. Thank you so much.


How about a list of foods that help your immune system stay healthy during the winter months and flu seasons?


yah yah yah!

Mar 28 7:28 PM

muchmorethanmuscle wrote:

I also agree with heriam NC. I think Ezekiel bread is great. It's also good for people who are allergic to wheat products as it is made from plant sprouts not related to wheat.
It's a rougher texture but makes a great toasted bread substitute whenever what you are preparing calls for sliced bread.
It's also much higher in fiber than other wheat based breads if I'm not mistaken.

Mar 28 6:56 AM

muchmorethanmuscle wrote:

My nutritionist made me aware that lunch meats are linked to certain cancers so now I avoid them. It has to do with the over processing of the meats. Also smoked meats are linked to cancer as well.
I am not sure but I would imagined that canned turkey shredded and added to whole wheat tacos would be better. They last longer since they're in cans and don't need to be refrigerated until after opened.
Always remember to remove foods from metal cans after opening them. This means that if you have any of the tuna or canned turkey left that you should put it in a glass or plastic container and store in the refrigerator.

Mar 28 6:51 AM

eb925guy wrote:

Thanks RJ, this is great. Not only the list but the explanation of why it's healthy. Now hopefully you'll consider an advanced section for those who like to cook and publish some great recipes using the things in our shopping cart!

Mar 28 5:04 AM

GTB_ wrote:

peanut butter on a slice of apple? i'm must try it. Yeah! on the list its GREAT! oi oi oi

Mar 28 3:59 AM

alx2001 wrote:

this is like a list from god! finally. my prayers have been answered. i remember asking something about this on here.
thank u gods from real jock. LOL
alex
xx

Mar 27 11:23 PM

mjime003 wrote:

This list is awesome! I'm going to the grocery store tonight, haha.

Mar 27 8:20 PM

PhxAriz08 wrote:

This is a great article... I am glad I am reading this.

Mar 27 7:55 PM

Tonyvoyager wrote:

This read like an inventory of what I have in my kitchen - so it was a great affirmation that I'm on the right track!

Mar 27 6:20 PM

SevenDaysOneWeek wrote:

NICE! We usually think we know all the right stuff, but this list gives a lot more!

Mar 27 2:17 PM

le_coq_sportif wrote:

Better than wheat bread or pita, frozen Ezekiel bread is the way to go! Zero sodium, a lot of protein and fiber.... Should have been mentioned here.

Mar 27 1:34 PM

karlaban wrote:

ok... at least peanut butter is included...

Mar 27 11:19 AM

karlaban wrote:

where's the ice cream?! where's the pizza?!!! :-(

Mar 27 11:18 AM

SwimmingHB wrote:

thanks.. this is awesome and just what i needed.. (Moving out of dorm where food is prepared for me and into an apartment). I've been meaning to make a staples grocery list.

One note though... believe it or not, the veggie chili at trader joes is less healthy than the ones with meat (according to the label at least).

Mar 27 6:58 AM