A healthy diet includes a variety of foods from all the major food groups. Creating a list stocked with these healthy foods helps streamline your shopping experience. Plan to visit the grocery store no more than twice a week to reduce impulse purchases and avoid tempting sales on processed foods.
Dairy
Choose low- or non-fat dairy products over full-fat varieties. Dairy provides you with calcium and protein and is fortified with vitamin D. Skim or 1-percent milk, plain yogurt and cottage and ricotta cheeses are staples for anyone shopping for a healthy diet. Avoid pre-sweetened yogurts, because some contain more than 20 grams of sugar per serving, or about four teaspoons. The American Heart Association recommends that women get no more than six teaspoons of sugar daily, and men get no more than nine.
Proteins
Proteins low in saturated fat like chicken or turkey breast and fish are the best choices, the Harvard School of Public Health counsels. If you choose to eat meat, get less than 18 ounces of red meat per week to reduce your risk of developing colon cancer. Buy extra-lean ground beef or flank steak to have just once or twice for dinner. Consider vegetarian sources of protein like beans, nuts and soy at least once or twice per week to increase your intake of fiber and certain micronutrients. Put low-sodium beans and natural peanut butter on your list to use for quick vegetarian meals.
Breads and Grains
At least half of your daily grain and bread intake should be comprised of whole varieties, the U.S. Department of Agriculture recommends. Fill your cart with brown rice, oatmeal, quinoa, whole-wheat pasta and whole-grain bread. Read labels before committing to a product; a whole grain like whole-wheat flour, bran, oats or barley should be the first ingredient. Choose whole-grain cereals that have little or no added sugar. Avoid pre-packaged grain mixes, because many contain high amounts of sodium.
Produce
Load your grocery bags with a variety of fresh fruits and vegetables. Choose a rainbow of colors to expose yourself to the most nutrients --- choosing dark leafy greens, orange carrots and sweet potatoes, purple eggplants and cabbage, and white mushrooms and cauliflower. Along with the standard banana, apples and oranges, go for pears, berries and melons to add variety to your fruit intake. Stock up on a few bags of frozen vegetables, without sauce, for times when you run out of fresh.
Flavorings
A healthy diet does not have to be tasteless. Put fresh herbs, lemons, limes and spices on your shopping list. Include balsamic vinegar, garlic and olive oil to make quick salad dressings. Buy mustard for sandwiches or marinades and olives to chop into grains or vegetable preparations. Diced, canned tomatoes should also be on your list, since they can be made into a quick pasta sauce or used as a base for chili.
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