Keeping healthy foods in your home helps you and your children get the nutrition you need throughout the week without resorting to quick trips to the convenience store or drive-through. By shopping with your children, you can show them how to pick the best foods and model good eating habits for them. Make a menu for the week and a list of what you need before you go shopping. This will help you stay on budget while you fill your grocery cart.
Fruits and Vegetables
Fresh fruits such as apples, bananas, oranges, pears and tangerines belong on your family grocery list, as they are nutrient-dense snack foods. When the fruits you and your children especially like are out of season, buy them frozen. Buy leaf vegetables, such as lettuce and spinach for salads. Other vegetables, such as broccoli, cabbage and zucchini can be steamed by themselves or incorporated in casseroles. Carrots, cherry tomatoes, celery and bell peppers also make good snacks.
Grains
The family grocery list should include high-fiber bread for toast and sandwiches, such as whole-wheat bread, tortillas or English muffins. Most family members enjoy hot or cold breakfast cereals. The best choices are low in sugar and high in fiber, according to the Mayo Clinic website. Examples include oatmeal, cream of wheat, grits and whole-grain wheat or rice cereal. For dinners, stick with whole-grain pasta, brown rice, bulgur, barley and couscous.
Dairy and Meat
A simple and healthy grocery list includes dairy products, because children and adults need calcium to build and maintain strong bones. Buy reduced-fat or fat-free milk, low-fat cheese for sandwiches and low-fat or fat-free plain or flavored yogurt for snacks. Fresh protein foods for your list may include lean meats, white-meat poultry, fish or shellfish. Lean deli meats can be healthy choices for lunch sandwiches, but look for low-sodium, nitrate-free options.
Staples
Purchase larger quantities of healthy, nonperishable foods when they are on sale, and keep them in your pantry. Examples include peanut butter and low-sodium canned soup, tuna and beans. Herbs, spices and unsaturated oils, such as olive, canola or soybean oil, can help you put together a tasty, nutritious meal at any time. Lower-calorie condiments to keep around include mustard, vinegar, low-fat mayonnaise and salsa. Unhealthy snacks such as candy bars, baked goods and fried snacks can contribute to obesity. Healthier options include whole-grain pretzels, mixed nuts and low-fat popcorn.
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