According to the American Heart Association, heart disease is the number one killer of Americans. By following a healthy diet and staying active, you can reduce your chances of developing heart disease. Developing a healthy grocery list is the first step toward healthy eating. You're more likely to bring home healthy food from the grocery store if you begin with a list and plan your meals ahead of time.
Step 1
Read cookbooks, and visit healthy eating websites to get healthy recipe ideas. Plan your meals for the week. Choose recipes that feature fresh vegetables and fruits, low-fat dairy products, beans, lean meats and healthy fats.
Step 2
Create a list based on recipes and needs. Write down necessary ingredients for your meal plan, and shop from your list to avoid impulse buys at the grocery store.
Step 3
Shop the produce section, and choose a variety of colorful fruits and vegetables. Choose spinach, romaine, and red leaf lettuce for salads instead of iceberg lettuce, which has no nutritional value. Buy zucchini, squash, red bell peppers and tomatoes to add to soups and omelets. Buy oranges, apples, bananas and grapes to keep around the house as healthy snacks instead of chips.
Step 4
Look for whole-grain products with whole-wheat flour as the first ingredient instead of enriched flour when you shop for breads and cereals. Choose whole-wheat pastas, brown rice, couscous and bulgur. According to dietitians at the Harvard School of Public Health, diets rich in whole grains lower the risk of diabetes and heart disease and help prevent constipation.
Step 5
Shop for lean cuts of meat, such as tenderloin and sirloin. Avoid meats with excessive marbling, as they tend to be higher in fat. Buy breast cuts of poultry, because it's leaner than dark-meat varieties. According to the American Heart Association, you should eat one serving of grilled or baked fish twice per week. Choose salmon and tilapia in the seafood department. Avoid deli and other processed meats.
Step 6
Select low-fat dairy items instead of full-fat varieties. Read the labels of dairy items to ensure they are low in fat and sugar.
Step 7
Choose frozen vegetables to add to soups and stews. Select plain vegetables without sauces to control your fat and sodium intake.
Step 8
Choose low-sodium soup varieties made with broth instead of heavy creams, if you're purchasing them for quick lunches. Avoid canned spaghetti and ravioli products due to their high fat and sodium content.
Step 9
Purchase nuts, dried fruits and low-fat popcorn for snacks. When buying chips and cookies, look for low-fat and fat-free varieties.
Tips and Warnings
- Never shop for groceries when you're hungry. You'll end up spending money on impulse buys and easy-to-reach candy at the checkout counter. Shop the perimeter of the store. The aisles typically contain all the items with added ingredients to prolong shelf life. Focus on whole foods with less than three ingredients.
References
- "Nutrition: Concepts and Controversies, 9th edition"; Frances Sizer, Eleanor Whitney; 2003
- American Heart Association: Heart-Smart Shopping
- Harvard School of Public Health: The Nutrition Source Fiber
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