My Healthy Grocery Shopping List

Check out this go to guide for the grocery store.

Here are ALL the foods I eat as part of my healthy diet. 

I list them in the order I shop for them at the grocery store. Fill the cart with fresh food first so there is no room left for processed food.

Don't feel the need to buy everything all at once. When I go shopping I search for vegetables and fruits that are in season and in need. I ONLY buy what Meg and I need for the week. (I do NOT buy all these items every trip.)

Keep in mind that buying fresh food means a shorter shelf life. Only "Oscar" will be happy if the cart is overloaded.

My Grocery List


I always shop fresh first. Frozen vegetables and fruits are an option. Be sure to avoid frozen foods with added ingredients. The product should only list one ingredient (i.e.- Broccoli)

  • Romaine Lettuce
  • Spinach (fresh or bagged)
  • Kale
  • Broccoli
  • Cauliflower
  • Celery
  • Carrots
  • Mushrooms
  • Onions
  • Zucchini
  • Yellow Squash
  • Cucumbers
  • Red Peppers
  • Green Peppers
  • Spaghetti Squash
  • Avocado
  • Tomatoes
  • Asparagus
  • Brussel Sprouts
  • Sweet Potatoes

  • Bananas
  • Apples (any kind)
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Grapefruit
  • Oranges
  • Peaches
  • Limes
  • Lemons
  • Plums
  • Grapes (great in the freeze as a frozen treat!)
  • Mango

  • Seafood (Salmon, Mahi-Mahi, Tuna, Cod, Dover Sole, and other regional favs!)
Shop for seafood in this order: Wild caught & fresh, wild caught & frozen/previously frozen, farm-raised

  • Chicken breasts- no additives
  • Deli-turkey- lowest sodium you can find
  • Lean ground turkey
  • Pork tenderloin
  • Steak (we eat red meat about once a month)
Disclaimer: The Kidwell household typically eats fish 3-4 days a week and chicken or beans the other days.

Bulk Foods

I'm not referring to Sam's or Costco. I'm talking about the dry, bag it yourself foods.

  • Nuts- Almonds, Pistachios, Walnuts, Pecans, Sunflower Seeds, Peanuts, Cashews, Brazil nuts (raw or dry roasted nuts that are unsalted & unseasoned)
  • Raisins*
  • Cranberries*
  • Whole grains (quinoa, brown rice, farro, whole-wheat flour)
  • Herbs and spices (no salt added)
  • Freshly ground peanut or almond butter
  • Oatmeal (grab it here or grab plain oatmeal from the cereal aisle)
*When buying dried fruits look for fruits with no or very little added sugars

  • Milk (fat-free, 1%, 2%, or whole is a personal preference based on calories and fat)
  • Low-fat white cheese (mozzarella, Parmesan)
  • Fat-free plain Greek yogurt
  • Low-fat cottage cheese (I do not actually buy this, don't like the taste, but there is nothing wrong with it)

It's no secret I like bread here are some rules to follow:
  1. Whole-grain
  2. All the ingredients must be natural (Can you pronounce it and make an educated guess as to what it is?)
  3. Less than 5 ingredients on the ingredient list
Coolers and Cans
  • Eggs
  • Fat-free refried black beans
  • Vegetables in a can (in water and no added salt/sodium)
  • Boxed rice
  • Beans (no syrup or salt added)

Take the list with you, use it, share it with your family and friends. I created it to help people shop smarter and healthier.

Do you agree with my grocery list? Is there anything I need to add or subtract? Please share by leaving a comment.

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