Healthy Eating Starts With a Healthy Grocery List: 50 Must Haves

healthy_grocery_cart-impHealthy eating starts with a healthy shopping cart. If you don’t put the double stuffed chocolate coated marshmallow centre cookies IN the shopping cart, you are much less likely to eat said cookies when the cravings hits while watching late night reality TV. Trust me on this one. . . I have gone looking for those cookies!

Healthy eating at our house means making our salads for lunch days ahead of time, having only healthy breakfast options available with no sign of any sugar filled cartoon character cereal boxes, baking and stocking the fridge with snacks that the kids enjoy and happen to be good for them.

Not being much of a new recipe follower (strictly due to time), the exotic meals around here are few and far between.  I have 3 busy and active kids and I spend much of my leisure time running, at the gym or training for something so dinners here are usually made on the fly.  I like knowing I have staples on hand to whip up some of their favourites so I fill the freezer with chicken and frozen fruit instead of the cupboard with boxed pasta and packaged snacks.

I share on this blog many of the healthy breakfasts, school lunches, dinners ready in 15 minutes and healthy snacks that work for us, so I thought I would share my weekly grocery shopping list.

By making sure these items are in the fridge, pantry and freezer at all times I am able to whip up healthy meals and snacks in a flash and the kids can pack healthy school lunches on their own!  How does my shopping list compare to yours?

For Salads
Kale
Spinach
Tomatoes
Avocado
Cucumber
Red Peppers
Shredded Carrots/Cabbage

Vegetables Kids Will Eat
Sweet potatoes
Broccoli
Green beans
Peas
Corn
Carrots
Asparagus
Spaghetti Squash

For Sauces, Dressings and Cooking
Extra Virgin Olive Oil
Balsamic/Rice vinegar
Lemons
Limes

Flavouring Water and Smoothies
Frozen Blueberries
Frozen Raspberries
Frozen Strawberries
Frozen Mango

grocery_list-impFruit Kids Love
Apples
Oranges
Banana
Melon
Grapes
Pears
Nectarines

Protein & Dairy
Chicken
Salmon
Canned Tuna
Sole
Steak
Eggs/Egg whites
Milk
Greek yogurt
Cottage cheese
Cheddar
Hummus
Black Beans/Lentils
Quinoa
Almonds
Natural Peanut Butter

Lunch/Breakfast/Baking
Whole wheat bread/Whole grain pasta
Whole grain/low sugar cereal
Granola
Steel cut oats
Flax Seed/Chia Seeds
Rolled Oats
Dried apricots
Coffee
Orange Juice

I will sneak in other in season or good for us vegetables my kids don’t like and add it to their mac n cheese or baked snacks like squash and cauliflower, but this list is pretty much our staples around here.  It makes eating a rainbow of fruits and vegetables, fibre, protein and calcium each day a lot easier.