Make a Great Grocery List in Minutes

Medically Reviewed by Christine Mikstas, RD, LD on December 24, 2024
Written by WebMD Editorial Contributors
5 min read

Having a well-planned grocery list gets you in and out of the store quickly and helps you stick to your healthy eating plan. Organizing your list by aisle makes shopping even easier, guiding you to the healthiest choices in each section. Use these tips, and in just a few minutes, you'll have a blueprint for a cart full of groceries that supply all the nutrients you need and none of the junk you don't.

Look for the words "whole grain" on the label or with "whole grain flour" as the first ingredient.

  • Whole wheat bread, pita pockets, and English muffins
  • Whole-grain flour tortillas
  • Breads packed with nuts and seeds
  • Sprouted-grain breads

Choose whole-grain breads that contain at least 3 to 4 grams of fiber and have fewer than 100 calories per slice. Opt for bread products without added sugar.

Lean meats and seafood are your healthiest options. Choose:

  • Skinless chicken or turkey breasts
  • Ground turkey or chicken
  • Salmon, halibut, trout, mackerel, or your favorite seafood
  • Reduced-sodium lunchmeat (turkey, roast beef)

If you buy red meat, choose the leanest cuts — ones with very little marbling.

Eat ground chicken or ground turkey breast instead of ground beef. These are much lower in fat. Get creative with the condiments and you’ll get flavor without the fat.

The healthiest options in the pasta and rice aisle are made with whole grains or alternative flours rich in fiber and nutrients. Good choices include:

  • Brown rice
  • Quinoa
  • Farro
  • Whole wheat or whole-grain pasta
  • Pasta made with lentil, chickpea, or black bean flour

Choose condiments that are full of flavor but low in added sugar, refined oils, and sodium.

  • Tomato sauce
  • Mustard
  • Barbecue sauce
  • Red-wine vinegar
  • Salsa
  • Extra virgin olive oil, canola oil, nonfat cooking spray
  • Jarred capers and olives
  • Hot pepper sauce

Many sauces and condiments are surprisingly high in sodium and sugar. Look for sugar-free varieties. Keep track of sodium levels, especially if you're cutting back on salt. Replace mayonnaise and other high-fat condiments with options such as salsa and hot sauce, or choose light mayonnaise.

In the cereal aisle, reach for:

  • Whole-grain or multigrain cereals
  • Steel-cut or instant oatmeal
  • Whole-grain cereal bars

Breakfast cereals and bars can be surprisingly high in added sugar. Choose options that are high in fiber and low in sugar. Use fresh berries to add sweetness to your cereal.

Canned foods are convenient, but they can be loaded with sodium. But as long as you know what to look for, these can be healthy products to keep in your cupboard:

  • Diced or whole peeled tomatoes
  • Tuna or salmon packed in water
  • Low-sodium soups and broths
  • Black, kidney, soy, or garbanzo beans; lentils, split peas
  • Diced green chilies

Check the label to see how much sodium is in canned vegetables and soups. Look for varieties that say low sodium on the label. If you're buying canned fruits, choose brands that are packed in juice rather than syrup.

Frozen foods can be just as healthy as fresh ones. Look for unprocessed varieties of:

  • Frozen vegetables — broccoli, spinach, peas, and carrots (no sauce)
  • Frozen fruits — strawberries, raspberries, blueberries (without added sugar)
  • Frozen fish and seafood
  • Frozen chicken breasts and lean beef

Other healthier options in the frozen aisle include:

  • Preportioned, low-fat ice cream or frozen yogurt
  • Whole-grain waffles
  • Whole-grain vegetable pizza

Dairy and eggs are rich sources of vitamins, minerals, and proteins. Choose these healthy options:

  • Skim or low-fat milk or soy milk
  • Fat-free or low-fat yogurt
  • Fat-free or low-fat cottage cheese
  • Low-fat cheese or string cheese snacks
  • Eggs or egg substitutes
  • Tofu
  • Olive oil-based spreads

If you like whole-fat cheese and butter, you don’t have to deprive yourself. Just use smaller portions.

Buy strong-flavored cheeses, such as Parmesan or goat cheese, so that you can use a smaller amount without sacrificing taste.

Don't buy presweetened or flavored yogurts, which can be very high in sugar and calories. Instead, buy plain yogurt and flavor it with fresh fruit.

You don't have to give up snack foods. Just reach for:

  • Whole-grain crackers
  • Dried fruits: Apricots, figs, prunes, raisins, cranberries
  • Nuts: Almonds, cashews, walnuts, peanuts, pecans, pistachios (roasted and unsalted)
  • Seeds: Sunflower seeds, sesame seeds, whole or ground flaxseeds
  • Peanut butter, almond, or soy butter
  • Hummus
  • Dark chocolate pieces (containing more than 70% cocoa)

Load your cart up with fresh fruits and vegetables:

  • Fruits: Bananas, apples, oranges, strawberries, blueberries, raspberries
  • Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks, kale, beets

Look for a large variety of colorful fruits and vegetables. They have the most nutrients. Buy fruits and vegetables that are in season and locally grown. They taste better and may cost less.

Water is always your best bet for pure hydration. But you can also sip on: 

  • Unsweetened green, black, and herbal teas
  • Sparkling water
  • Low-fat or fat-free milk
  • Unsweetened plant-based milks — oat, hemp, coconut, soy, almond

If you buy juice, make sure it's 100% fruit juice and not a "juice drink," or "-ade." An easy at-home recipe is to add a little bit of 100% fruit juice to sparkling water.

Reading food labels while grocery shopping is important for making healthy choices. Examine the ingredients list and nutrition facts panel. Pass on foods with:

  • Hidden sugars 
  • Unhealthy saturated fats
  • Excess sodium
  • Artificial additives

Prioritize whole, unprocessed foods with minimal ingredients. Look for high-fiber, protein-rich, and nutrient-dense options. 

When you plan your grocery list ahead of time, you'll know exactly what to reach for once you're in the store. This saves you time and keeps you from impulsively grabbing unhealthy options. Organize your list by aisle to make shopping even simpler. Remember to read labels and look for unhealthy ingredients such as saturated fats, added sugars, and lots of sodium.

What are the 10 healthiest foods to eat every day?

Ten of the healthiest foods are leafy greens, quinoa, almonds, flaxseeds, salmon, olive oil, berries, broccoli, avocado, and lentils.

What to buy at the grocery store to lose weight

Stock up on lean protein and high-fiber foods, such as chicken breast, beans, seafood, and cruciferous vegetables (broccoli, kale, cauliflower). These will help keep you full so you can control your calorie intake.