Healthy Eating Grocery List - Budget Friendly

Alyssa Atkinson

Powerful ingredients packed with nutrients.
Chia Pudding PhotoMargaret Jaszowska/Unsplash

In a world where convenience seeps into every single aspect of our daily lives, eating healthy isn’t near as easy as it used to be.

Why spend an hour cooking in the kitchen when you could purchase something for $2.00 from the fast food restaurant without ever having to leave your car? I’ll give you one good reason — health.

It’s no secret that the foods we choose to nourish our body with will have an immense impact on our health, happiness, and longevity.

While grabbing a convenient meal to-go every once in a while isn’t inherently problematic, making it an everyday occurrence could prevent you from boosting your health and nourishing your body with the proper nutrients.

Contrary to what some might say, there are ways to eat healthy while living an extremely busy lifestyle. One such way is to stock your refrigerator and pantry with some healthy essentials that you can create quick and easy meals and snacks from. The following seven ingredients can help you do exactly that.

Disclaimer: The resources and information shared in this article are solely for entertainment purposes and aren't intended to provide any professional advice.

Fresh Fruits

Fresh fruits are absolutely packed with vitamins and minerals. The greater variety of fruits you eat, the more of those nutrients you can fill your body with.

Some of my biggest staple fruits include bananas, apples, frozen cherries, and frozen wild blueberries (they have about double the antioxidants of regular blueberries).

Make sure to buy fruits that are in season to save some cash (like peaches in the summer and apples in the fall).

This Healthy Fat Source

Avocados are one of my favorite healthy fat sources. While they are technically a fruit, I wanted to discuss them separately since they are less sweet and more of a fat source than a carb source.

Avocados offer a number of huge health benefits, including potential heart benefits due to them being high in monounsaturated fat.

I stock up on avocados every time I go to the grocery store. They are a healthy plant based staple that you might want to grab on your next shopping trip.

This Brain Food

Nuts (specifically walnuts) have been shown to offer some pretty incredible brain benefits.

Each time I head to the grocery store, I grab some sort of nut or nut butter. I specifically love walnuts in salads or homemade banana bread. If you’re looking for a brain boosting snack, consider adding walnuts to your grocery list.

These Leafy Greens

Leafy greens like spinach and kale find their way into my shopping cart every single week.

I enjoy using leafy greens in salads, or I will sauté them and add them to dishes like pasta. They are packed with plant based nutrients to nourish your body.

If you don’t like the taste of them, you can even throw some spinach into a fruit smoothie. You probably won’t even detect it, yet you’ll boost the overall nutrient content.

Leafy greens are the fourth item I recommend adding to your grocery list if you are trying to add more nutrients to your diet.

This Simple Staple

Beans are a simple plant based staple that I think everyone should add to their diet. Beans are packed with vitamins and minerals, they are a good source of plant based carbs and protein, and they require no cooking of any kind.

I usually buy my beans canned because they typically only contain beans and water (and sometimes a little bit of salt). This takes all the prep work out of cooking the beans, so I can use them to create a healthy meal when I don’t have a lot of time.

Beans are an essential for my salads and burrito bowls, and the plant based nutrients are hard to ignore. That’s why I recommend that everyone adds beans to their healthy grocery list.

This Nutrient Rich Carb

I think everyone knew this ingredient was coming. The carb I am referring to is oats. Oats are beneficial from a health standpoint because they are loaded with vitamins and minerals.

Beyond that, they are extremely versatile. I use them to make oatmeal or pancakes for breakfast. I enjoy baking them, cooking them on the stovetop, or even throwing them in the microwave when I am in a rush.

If you are torn on what to eat for breakfast, add oats to your healthy shopping list, then give oatmeal a go. If you need recipe ideas, try some pumpkin pie oats, which are perfect for fall or winter.

This Mighty Superfood Seed

The final ingredient that I recommend for those who want to eat more nutrient dense sources is chia seeds.

Chia seeds are a small but mighty ingredient packed with fiber, protein, and nutrients. They are easy to add to smoothies, oatmeal bowls, chia pudding, and the list goes on.

For those of you who want to boost the health content of your meals, consider adding chia seeds to your grocery list. Eating healthy doesn’t mean you have to adopt an all or nothing mindset and cut out all the delicious foods you love.

It simply means paying attention to the ingredients you put into your body, and making the effort to fuel it with as many nutrients as you can.

Even making small shifts in your diet, like including more vegetables with your lunch or dinner, can positively impact your health. So the next time you head to the grocery store, make sure to stock up on some of the ingredients shared.

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Ohio U XC/Track alum. I love to run. I blog about food, health, fitness, lifestyle, etc. Personal Blog - | Electrical and Computer Engineering Grad.

Raleigh, NC

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