Making healthy selections in the midst of so many options can be difficult at the grocery store, which can be a maze of options. This post is your go-to resource for selecting wholesome and nutrient-dense items at the grocery store. We have everything you need to turn your grocery shopping experience into a health-promoting journey, from understanding food labels to compiling a list of products with their calorie counts.

Smart Strategies for Healthy Grocery Shopping:

1. Make a List:

  • Plan your meals for the week and create a shopping list to stay focused and avoid impulse purchases.

2. Shop the Perimeter:

  • Fresh produce, lean proteins, and dairy are often located around the perimeter of the store. Fill your cart with these nutrient-rich options.

3. Read Labels:

  • Check nutrition labels for added sugars, unhealthy fats, and excessive sodium. Opt for products with minimal processing.

4. Choose Whole Grains:

  • Select whole grain options like brown rice, quinoa, and whole wheat bread for fiber and sustained energy.

Healthy Grocery Shopping Item List with Calorie Count:

  1. Fresh Produce:
    • Spinach (1 cup): 7 calories
    • Broccoli (1 cup): 55 calories
    • Apples (1 medium): 95 calories
    • Berries (1 cup): 50 calories
  2. Lean Proteins:
    • Chicken Breast (3 oz): 165 calories
    • Salmon Fillet (3 oz): 180 calories
    • Black Beans (1/2 cup): 110 calories
    • Eggs (1 large): 70 calories
  3. Dairy and Alternatives:
    • Greek Yogurt (1 cup): 130 calories
    • Almond Milk (1 cup): 13 calories
    • Cottage Cheese (1/2 cup): 110 calories
  4. Whole Grains:
    • Quinoa (1 cup, cooked): 222 calories
    • Brown Rice (1 cup, cooked): 215 calories
    • Oats (1/2 cup, dry): 150 calories
  5. Healthy Fats:
    • Avocado (1/2 medium): 120 calories
    • Olive Oil (1 tbsp): 120 calories
    • Almonds (1/4 cup): 207 calories
  6. Snack Options:
    • Carrot Sticks (1 cup): 50 calories
    • Hummus (2 tbsp): 50 calories
    • Greek Yogurt with Berries (1 cup): 180 calories
    • Whole Grain Crackers (10 crackers): 120 calories

Practical Tips for Healthy Grocery Shopping:

  1. Don’t Shop Hungry:
    • Eat a balanced meal or snack before shopping to prevent impulse purchases.
  2. Explore New Options:
    • Try incorporating a new fruit, vegetable, or whole grain into your cart each week.
  3. Buy in Bulk:
    • Purchase non-perishable items like nuts, seeds, and whole grains in bulk to save money.
  4. Frozen is Your Friend:
    • Stock up on frozen fruits and vegetables for convenience without sacrificing nutritional value.

Frequently Asked Questions (FAQ):

Q1: Should I avoid the center aisles of the store?

Ans: Not necessarily. While processed foods are often found in the center aisles, there are also healthy options like whole grains and legumes.

Q2: How can I save money on healthy groceries?

Ans: Buy in bulk, look for sales on fresh produce, and consider generic brands for cost-effective choices.

Q3: Are there healthier alternatives to common snacks?

Ans: Yes, choose options like air-popped popcorn, nuts, or whole grain crackers instead of highly processed snacks.


Making grocery shopping a health-conscious activity is a significant step toward living a well-fed and balanced lifestyle. Equipped with these tactics, shopping lists, and caloric values, you can make well-informed decisions that support your health objectives. In your quest for better health, the grocery store becomes an ally.

Happy and healthy shopping!

By Anup Tiwari

Complete Graduation From Calcutta University. Blogging since last 7 Years on multiple platforms.

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