Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Nutrition » Nutrition Tips

The Greatest Healthy Grocery List For Improving Your Health

The Importance of Creating a Healthy Grocery List

Written by Andrew Foster, C.S.C.S

Last Updated on22 June, 2019 | 3:42 PM EDT

Ask Question?

Healthy Grocery Guide!

Constructing a shopping list can seem like a laborious and pointless task; however, creating a list will not only allow you to purchase all the groceries that you require but will also serve to reduce the temptation to buy unhealthy foods.

Going to the supermarket without a list is not a wise move when attempting to improve our nutrition and consequent health. The supermarket can be a tempting place and often we can be drawn in by special offers and deals displayed there. Despite the fact that processed products can be detrimental to our health, many individuals continue to purchase a high quantity of these products due to their simplicity, taste, and affordability. This is evidenced by a recent study which indicated that more than 60% of calories consumed by the average American comes from unhealthy, processed products. (1)

A shopping list can allow us to circumvent any attractive supermarket deals and thus reduce the risk of making an unhealthy and unnecessary purchase. By buying only what is needed for the week, you will not only be promoting health but you will also find that you save yourself money.

The Top Health-Enhancing Foods and Their Impact On Well-Being

It goes without saying that there are many supermarket products that can have a negative impact on the body and can endanger one’s health in the long term. Typically, these come in the form of processed foods which are high in fat, salt, sugar while being low in fiber, vitamins, and minerals. Furthermore, a diet high in processed foods has recently been linked to increased cancer risk. (2)

Conversely, we can choose to consume unprocessed foods which boost levels of fiber, vitamins, minerals and keep a tight rein on consumption of refined sugar, salt, and fat. Consuming a high number of unprocessed products has been linked with a multitude of health benefits (3); as a result, our weekly healthy grocery list should look to include as many of these products as possible.

So, what types of food should we be filling our shopping cart with?

1) – Plant Products

Purchasing a wide range of fruit and vegetables is highly important in order to fulfill daily micronutrient and fiber demands. It is crucial to consume a number of different plant products as fruits and vegetables all contain distinct combinations of these two components.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Micronutrients are elements which play a key role in producing energy, promoting immunity and causing growth while fiber is required to facilitate digestion. By failing to consume an ample amount of both micronutrients and fiber per day, we are at a higher risk of developing chronic diseases, contracting the infection and seeing a general decline in our overall health and function. (4)

Key fruit to consider adding to your list:  Apples, Apricots, Bananas, Berries, Cranberries, Lemons, Limes, Melons, Oranges, Pears, Raisins
Key vegetables to consider adding to your list: Avocados, Black Beans, Carrots, Chickpeas, Cucumber, Garlic, Green Salad, Kale, Onions, Peppers, Sweet Potatoes, Tomatoes

2) – Meat Products

Consuming enough protein each day is another key aspect of maintaining and nurturing health while being deficient in protein can cause a whole host of problems, primarily in regards to muscle wastage and fatigue levels. This is due to the fact that protein is the building block for all growth within the body as well as playing a role in regulating a number of vital bodily functions.

When selecting meat products, aim to select lean cuts which do not contain a high level of fat. Additionally, avoid processed meats such as bacon, sausages, and ham which are high in fat and salt. Seafood is a superb option as, not only does it deliver high quantities of protein but, they also contain EFA’s or Essential Fatty Acids which promote heart health and can reduce the risk of developing coronary heart disease (5).

Key meat products to consider adding to your list: Cod, Chicken Breast, Lean Beef, Lean Turkey, Salmon, Shrimp, Tilapia, Tofu, Tuna

3) – Whole-Grains Products

The primary benefit of consuming whole-grain products is that they contain a high percentage of dietary fiber. As mentioned previously, fiber is essential for digestion, promoting digestive health and has also been linked to reducing the risk of cardiac disease. (6)

As a result of the high fiber content, consuming whole-grain products can increase one’s levels of fullness. Remaining fuller for longer proves particularly useful for avoiding unhealthy snacking which can often hinder attempts to improve nutrition.

Key whole-grain products to consider adding to your list: Bread, Brown Rice, Cereal, Crackers, Granola, Oatmeal, Pasta, Pita Bread, Pretzels, Quinoa, Waffles

4) – Dairy Products

Dairy products provide a very healthy dose of protein and specific vitamins and nutrients – namely calcium and vitamin D. Both are of particular importance for maintaining bone strength and health while failing to consume adequate amounts of both can contribute to a reduction in bone density, health, and strength. (7)

Key dairy products to consider adding to your list: Cottage Cheese, Feta Cheese, Greek Yogurt, Low Fat Milk and Cheese

5) – Other Products

There are a number of other foods that can bring an array of health benefits that are not encompassed by any of the above categories. These miscellaneous products include: Almond / Peanut Butter, Balsamic Vinegar, Eggs, Honey, Nuts, Olive Oil and Tea

Final Word

What you eat can have such a tremendous impact on your day to day life and health. Now, while this is by no means a comprehensive list, the idea is to outline a number of important foods that can assist in health and well-being promotion. Therefore, it is vital that you create a grocery list bursting with many of the listed foods if you are seriously looking to improve your overall diet and health.

 


If you have any questions or need further clarification about this article, please leave a comment below, and Andrew will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Diet Nutrition Nutrition Tips
Previous Post

CrossFit Open 19.5 Workout: Mat Fraser Vs Tia-Clair Toomey Will Go Head-to Head In Miami

Next Post

Get Ready For The CrossFit Open 19.5 Live Workout Announcement

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

Related

No Content Available

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

The “Spice Up Your Summer” Diet: 3 Thermogenic Spices to Naturally Boost Your Metabolism

Alan Ritchson Shows Off Ripped Upper Body, Hits ‘Low-Ish Weight & High Volume’ Workout for Hypertrophy and Longevity

Arnold Schwarzenegger Says Standing Throughout the Day Can Reduce Risk of Early Death by Up to 55%

Tom Platz Says Using Higher Reps and Heavier Weights on Different Training Days is the ‘Secret’ to Bodybuilding

Forget the Gym — These 3 Kettlebell Moves Will Transform Your Entire Body

Mr. Olympia Icons Arnold Schwarzenegger and Ronnie Coleman Team Up for Delt and Arm Workout at Gold’s Gym Venice

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.