Hey guys! When I initially sat down to write this post about building a healthy grocery list, I had a goal to address questions like:
- what is a basic grocery list?
- what’s a healthy grocery list?
- why make a grocery list?
- how do you make a grocery list?
But then something happened. I went through what I’ll call the Texas Snowpocalype. My family was without power for 43 hours straight. As much as I hated to do it, we had to throw out tons of food because it wasn’t safe to eat. And when it was finally safe to travel to the store, the shelves were bare! So, you can see how this post has taken on a whole new meaning now. Yes, I will discuss essential pantry and refrigerator items that should be on every healthy grocery list. I’ll also include some kitchen staples. These are things that you should have in your kitchen in the event that you endure a catastrophe that keeps you from getting to the store.
By now you know that I’m a big fan of eating the right foods to get the right nutrients into your body. I’ve recently discussed diets based on macronutrients, and diets based on food choices. Whatever your diet preference is, a balanced diet usually consists of:
- fewer processed foods and energy-dense sweets
- fruits and vegetables
- whole grains
- lean sources of protein
- sources of healthy fats
- cooking oils that are lower in saturated fat
In addition to what’s listed above, your healthy grocery list should include foods that are rich in:
- minerals
- fat-soluble vitamins
- water-soluble vitamins
Vitamins and minerals are also called micronutrients. Micronutrients play an important role within your body because they assist with metabolism and maintaining good health. While we don’t need large quantities of them (like say, macronutrients), we do need adequate amounts of micronutrients so our bodies can perform well.
What are Minerals?
Minerals are inorganic, naturally occurring compounds that are essential to good health and proper functioning of your body. Your body doesn’t natural produce minerals, so it’s essential to add them by way of supplementation or your diet.
Here’s a list of minerals, along with good food sources for those minerals (sources: NASM.org and Health.Harvard.edu):
- Chromium: green leafy vegetables, potatoes, green beans, whole-grains, beef, poultry, fruits, milk, cheese, yogurt
- Magnesium: whole grains, quinoa, spinach, nuts, seeds, beans, cocoa
- Phosphorus: milk, cheese, yogurt, beef, cocoa, sardines, organ meats, bran
- Sodium: breads, cheese
- Calcium: milk, yogurt, cheese, sardines, green leafy vegetables, fortified cereals and grains, soybeans
- Iron: beef, shellfish, organ meats, spinach, legumes, pumpkin seeds, green leafy vegetables, quinoa
- Potassium: potatoes, bananas, beets, parsnips, spinach, tomatoes, avocados, salmon, whole grains
- Selenium: tuna, sardines, shellfish, beef, poultry, port, eggs, milk, yogurt, oatmeal, spinach, mushroom, Brazil nuts
- Zinc: beef, shellfish, legumes, nuts, seeds, milk, yogurt, eggs, whole grains, dark chocolate
What are Fat-Soluble Vitamins?
Fat-soluble vitamins are organic elements that are essential for good health. Like minerals, your body doesn’t naturally produce them. Therefore, you must consume them via supplementation or your diet. They dissolve in oils and fat produced by the body and can be stored within the fatty tissue of your body. Fat-soluble vitamins are the reason why it’s necessary to eat “healthy fats”. When you eat healthy fats like avocado, nuts, and seeds, you’re giving your body a way to absorb fat-soluble vitamins. In other words, your body can’t absorb fat-soluble vitamins without the presence of dietary fat.
Here’s a list of fat-soluble vitamins, along with good food sources for those vitamins (sources: NASM.org and Health.Harvard.edu):
- Vitamin A: liver, cod liver oil, mackerel, salmon, tuna, butter, goat cheese, eggs, sweet potato, carrots, squash, kale
- Vitamin D: salmon, sardines, mackerel, tuna, cod-liver oil, shiitake mushrooms, fortified milk, fortified cheese
- Vitamin E: almonds, sunflower seeds, wheat germ, hazelnuts, pine nuts, salmon, avocado, trout
- Vitamin K: kale, collard and mustard greens, swiss chard, mustard parsley, romaine, green leaf lettuce, brussels sprouts
What are Water-Soluble Vitamins?
Water-soluble vitamins are organic and they dissolve in water. Unlike fat-soluble vitamins, they aren’t stored within the fatty tissue of your body. You’ll find them in blood and water-based fluids instead. This also means that they are easily excreted from the body. Therefore, it’s necessary to replenish them each day. Because your body doesn’t naturally produce them, they must be consumed via supplementation, animal-based foods, or plant-based foods.
Here’s a list of water-soluble vitamins, along with good food sources for those vitamins (sources: NASM.org and Health.Harvard.edu):
- B1 (Thiamine): enriched and fortified grains, pork, salmon, flax seeds, squash, black beans, tuna, milk, beef
- B2 (Riboflavin): enriched and fortified grains, beef, tofu, milk, fish, mushrooms, pork, spinach, almonds, avocados, eggs
- B3 (Niacin): enriched and fortified grains, fish, chicken, turkey, pork, beef, peanuts, brown rice, mushrooms, avocados
- B5 (Pantothenic Acid): enriched and fortified grains, salmon, shiitake mushrooms, chicken, beef, milk, seeds, sweet potatoes, lentils
- B6: enriched and fortified grains, whey protein, milk, cheese, eggs, tuna, organ meats, potatoes, bananas, parsnips, pistachios
- Folate: enriched and fortified grains, seafood, lean meats and poultry, eggs, legumes, nuts, seeds, soy products
- Vitamin B7 (Biotin): liver, organic meats, eggs, nuts, seeds, salmon, yeast, milk, cheese, sweet potatoes, avocados
- B12: enriched and fortified grains, shellfish, liver, trout, salmon, tuna, beef, milk, cheese, yogurt, eggs
- Vitamin C: bright colored fruit, bell peppers, cruciferous vegetables, dark leafy greens, tomatoes
- Choline: liver, eggs, oysters, mushrooms, cauliflower, dark leafy greens
If you’re like me, all of this information is good to know but it’s also extremely overwhelming. I’ve often wondered how people use an exhaustive list to figure out how to ensure their diet includes all of their micronutrient needs. Afterall, it’s a lot to remember!
But there’s good news. Most of your micronutrient needs will be met by eating a broad, balanced diet that’s rich in fruits, vegetables, lean protein sources, whole grains, dairy, beans, seeds, and legumes. You’ll want to make sure that you’ve included these items on your grocery list each week. Why? By doing so, you’ll ensure that your pantry and refrigerator are properly stocked. These foods will be readily available to eat when you need them.
That’s why I’ve created a healthy grocery list for you! I’ve taken out the guess work and the need to write down any of the information listed above. All you have to do is click the link below to download your healthy grocery list. You’ll be on your way towards establishing a balanced diet that’s full of the vitamins and minerals that your body needs.
GET THE LIST!In addition to food for your pantry and refrigerator, I’ve also included the following items that are extremely useful for every kitchen. These items include:
- Baking soda: of course this can be used for baking, but it can be used for deodorizing your freezer and refrigerator and cleaning pots & pans, the oven, countertops, and sinks.
- White vinegar: yes, definitely have this on hand for making your own dressings and marinades, but also use this for cleaning faucets, windows, pots, & pans.
- Extra water: this can be individual water bottles or jugs of water. Extra water comes in handy in case of an emergency situation in which your water supply is: not safe to drink, limited, or cut-off entirely.
- Box of matches: a basic staple, but definitely needed if you are ever without power and need to light candles, etc.
There you have it friends! Grab your healthy grocery list here then head to the store so you’ll have everything you need for your dietary needs and more.
I hope you have a good one!
Mrs. Traylor is a Fitness Instructor, NASM Certified Personal Trainer & Nutrition Coach, AFPA Certified Prenatal and Postnatal Fitness Specialist, wife, and momma who provides actionable advice for positive lifestyle changes with fitness, nutrition, and wellness. Read about Wendy’s inspiring entrepreneurial journey, and subscribe to Wendy’s newsletter here!