To begin getting your healthy shopping list on track, check out our list of 10 healthy and versatile foods you should add to your grocery list this week that will allow you to put together a number of healthy and satisfying meals, but won’t add too much stress, time, or inconvenience.

1. T E NF O O D S F O R A N I N S T A N T L Y
H E A L T H I E R G R O C E R Y L I S T

2. We pulled this handy list from the Stock
Smart Grocery List for Healthier
Eating By Beth Sumrell Ehrensberger,
MPH, RD.
Handy tip: Build your stock around food
you can keep handy in the freezer, or
foods that can serve multiple purposes
(like those which function for breakfast,
lunch, and dinner). The grocery list
below contains many foods that don’t
spoil quickly, and are versatile. You can
supplement the list with more
perishable foods (hint: start with
produce), depending on your schedule.

3. BABY
CARROTS
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Zero preparation, longer
refrigerator life, and
incredible versatility. Baby
carrots are an easy source of
beta carotene that you can
grab and stuff into a snack
bag to supplement a
microwave meal at lunch,
steam in the microwave for a
speedy side, or chop into a
quick dinner salad.

4. APPLES,
ORANGES, &
BANANAS
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Ifyou’reshortontime,youwill
appreciatethatthesefruitsareeasy
tograbonthewayoutthedoorand
requirenopreparation.Applesand
orangesalsohavethebenefitofa
longerrefrigeratorlifethanmost
otherfruits.Bananasmakeagreat
beforeorafterworkoutpickup.

5. SWEET
POTATOES
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Microwaveasweetpotatoandtop
withvegetarianchiliforaquick
dinnerthatwillkeepyououtofthe
drive-through.Theadditionalfiber
andbetacaroteneinthesweet
potatomakeitasuperiorchoiceto
theregularwhitepotato,andwhen
sliced,seasoned(tryOldBayorchili
powder)andbaked,makestastier
ovenfries,too.

6. SALSA
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Si!Thetastywaytowakeupbland
foodswithoutaddingextrafatand
calories.Spreaditonyoureggand
cheesebreakfastburritoorblack
beantacos,orjustkeepitonhand
foryourbakedtortillachips.

7. WHOLE
WHEAT
PASTA
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Ifyoucanboilwater,youcanmake
dinner.Prepapotofwholewheat
pasta,stirinlow-fatmarinarasauce,
andsprinklewithalittleparmesan
cheese.Supereasycomfortfood
whenyou’resupertired.

8. PEANUT
BUTTER
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Toobadpeanutbutterhasan
undeservedbadreputation—it’s
actuallyagreatchoicesincethefat
ismonounsaturatedandheart
healthy.Useittomakeeverything
fromThaistylemarinadesforyour
chicken,orwhipupaPB&J
sandwichtotuckinyourbag.
Spreaditonappleslicesforahigh
fibersatisfyingsnack.

9. CANNED
TUNA
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Onecanwithsomanypossibilities.
Makeasandwich,topasalad,
makeaspreadforcrackers.You
getadoseofOmega-3splusa
satisfyingservingofprotein.

10. BONELESS,
SKINLESS
CHICKEN
BREAST
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Chickenisaversatileandeasycanvas
bywhichtomarinate,grill,sautéorstir
frywithveggies.Whatyoucan’tuse,
individuallywrapandstoreinthe
freezerfornexttime.Makeextrawhile
you’regrillingdinner,andusetotop
yourlunchtimesaladfortomorrow,or
chopintoaquickchickensalad.

11. FROZEN
VEGGIES &
FRUITS
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There’snothinginferioraboutfrozen
veggies.Infact,sincetheyare
harvestedandflashfrozenatthepeak
oftheseason,frozenveggiesarea
healthywaytoworktowardsyour
goaloffivetoninedailyfruitsand
vegetables.Frozenfruitisperfectwith
yogurtinasmoothie,tossedoncereal
oreatenrightoutofthefreezer.

12. BLOG.ROBARD.COM
WHOLE
WHEAT
TORITILLAS
Tortillasmakeamealportable—
scrambleeggsandcheeseand
slideintoatortillaforbreakfast.
Dothesame,butaddbeansor
sauteedonionsandpeppersfora
fastdinner.Tossasaladwith
vinaigrette,addalittlebrownrice,
androllintoatortillaforalunch.

13. Use this list as a starting point,
and add or subtract as you see
best works for you. When filling
your cart at the store, always look
for the least processed version of
the food; in general, the closer it
is to the original whole food, the
better it is for you and the more
nutrients will still be intact.
Click here for the full list
developed by Beth Sumrell
Ehrensberger.

14. thanks for reading!
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