How to shop healthy

How to shop healthy

Food shopping can be a difficult and stressful time, even for the most organised people.  However, when we just walk into the shop without any idea of what we want buy, this task becomes even more difficult.

It seems that every aisle is full of the most tempting, unhealthy foods, all trying to get us to buy them.  If we food shop when we are hungry, this often causes us to make poor choices and buy those unhealthy foods.

Making a shopping list can help you to get around the shop without being tempted.  When you limit your impulse buys, you will be surprised at how much money you save and how much quicker you achieve your health goals.

The following tips will help you prepare a healthy shopping list so you can fill your trolley with smart choices.


As with any fitness goal, whether you are trying to lose weight or trying to gain lean muscle, understanding the types of foods that are right for you and the quantity of them you need to eat is vital when it comes to planning your meals.

Write a meal plan that includes all the healthy foods you want to eat, including breakfasts, lunches, dinners, and snacks. 

Be realistic about the healthy foods you are actually going to eat.  It’s very common for people to add loads of new ingredients at the start of a new healthy eating plan, only to find that they don’t actually want to eat them and then revert back to their old eating habits.

Once you’ve got your meal plan sorted, list all the ingredients you are going to need.  It may also help to keep a rolling list on the fridge, then when you run out of something it gets put on the list so you remember next time you go shopping.


Meal planning is the first step to creating a healthy shopping list.  Creating a shopping list based on pre-planned meals will help you make nutritious dishes that fit your eating plan.


When making your shopping list, try to focus on fresh, whole foods.  Be kind to yourself though, and include a treat or two, this plan has to be sustainable for you to see results.  Eating healthy for a week or two, and then going back to your old habits will not get the results that your desire.

Eating highly processed foods like sugary cereals, sweets, fizzy drinks, crisps and cakes too often can cause you to gain weight.  There are so many healthy and delicious whole foods out there for you to try… so be adventurous.


Here are some examples of healthy, nutritious foods that deserve a place on your shopping list:


*Non-starchy vegetables:  Broccoli, beets, cauliflower, asparagus, onions, carrots, bell peppers, spinach, kale, arugula, mixed greens, radishes, green beans, zucchini, tomatoes, Brussels sprouts, mushrooms.

*Fruits:  Berries, bananas, apples, grapes, grapefruit, oranges, lemons, limes, pears, cherries, pineapple, pomegranate, kiwis, mangoes.

*Proteins:  Eggs, prawns, fish, chicken, fresh turkey breast, tofu, beef.

*Carbohydrates:  Sweet potatoes, oats, butternut squash, quinoa, brown rice, beans, lentils, chia seeds, buckwheat, barley, whole grain bread.

*Healthy fats:  Olives, olive oil, avocados, avocado oil, coconut, coconut oil, nuts, seeds, almond butter, peanut butter, cashew butter, tahini, pesto, ground flaxseeds.

*Dairy and non-dairy products:  Greek yogurt, cheese, cottage cheese, almond milk, coconut milk, goat cheese, kefir, unsweetened milk.

*Condiments:  Salsa, apple cider vinegar, balsamic vinegar, spices, herbs, stone-ground mustard, horseradish, nutritional yeast, sauerkraut, hot sauce, raw honey.

*Beverages:  Water, sparkling water, green tea, coffee, ginger tea, unsweetened iced tea.


These are just some examples of the many healthy, delicious foods you can add to your shopping list.  We would love to hear your suggestions.  Share this with someone who you know would benefit from reading this.  The U Perform family loves sharing ideas and encouraging each other.