Study Shows This Easy Grocery Hack Will Help You Eat Better (2025)

Preparing a grocery list allows you to map out healthy meals and make smart shopping choices. In fact, research shows that using a food shopping list is associated with eating a healthier diet. Planning ahead is the key because when you figure out your meals for the week and curate your weekly shopping list accordingly, it's easier to stay on track and create nutritious meals that your whole family will enjoy. You'll also avoid the stress of throwing a meal together at the last minute. What's more, adhering to a grocery list can reduce food waste, and even save you money by preventing you from making impulse purchases at the store.

As the director of the Good Housekeeping Institute's Nutrition Lab, I'm here to get you started with smart shopping tips for stocking your kitchen with nutritious foods as well as a gold-standard list of healthy staples, from fresh fruits and veggies to frozen breakfast foods.

As you prep a weekly grocery list, choose items from these categories and food groups (and follow our expert tips). You can start with just one food category or one tip as you navigate the supermarket, and then add more strategies as you solidify healthier habits.

Produce

• Fresh fruit: apples, avocado, blackberries, grapefruit, kiwis, mangoes, oranges, plantains, raspberries, strawberries
• Fresh herbs: basil, cilantro, mint, oregano, parsley, rosemary, thyme
• Fresh vegetables: broccoli, carrots, celery, garlic, ginger, onions, spinach, sweet potatoes, yuca, zucchini

Pro tip: When shopping for fresh produce, look for items that are in season; they tend to be more affordable and will likely offer peak nutritional value and optimal flavor. This USDA seasonal produce guide can help you determine which picks to make.

Meat, meat alternatives and seafood

• Firm tofu
• Ground chicken, turkey or extra-lean (90%+) beef
• Salmon, trout, whiting, anchovies, sardines, shrimp
• Skinless chicken or turkey breast
• Veggie burgers

Pro tip: Look for cuts of meat graded choice or select instead of prime, which usually has more fat, and opt for lean cuts with the least amount of visible fat or marbling. Choose wild-caught or sustainably farmed fish and seafood when possible. And be aware that some meat alternatives may have a higher saturated fat and sodium count than the traditional meat version, so they may not necessarily be a healthier choice.

Dairy, dairy alternatives and eggs

• Eggs (or egg alternatives)
• Grass-fed butter
• Low-fat cheese
• Low-fat or fat-free cottage cheese
• Low-fat or skim milk (or low-sugar milk alternative)
• Low-fat or fat-free yogurt, Greek yogurt or skyr (or non-dairy yogurt)

Pro tip: For items like yogurt, check the added sugar content, especially for flavored varieties, and aim for 8 grams (the equivalent of two teaspoons) or fewer per serving. Greek yogurts and skyr typically have higher protein counts. If you're choosing a milk alternative, look at the ingredient list, protein content and added sugar content. Most milk alternatives have little to no protein but sneak in added sugar; alternatives made from soy and pea typically offer the higher protein counts in the plant-based category.

Breads, grains and cereal

• Brown rice, wild rice, quinoa, farro
• Low-sugar granola and granola bars
• Protein bars
• Whole grain cereal
• Whole wheat or whole grain bread, tortillas, pita and English muffins
• Whole wheat pasta (or legume pasta such as chickpea)

Pro tip: Look for breads and cereals that say 100% whole wheat, 100% whole grain or 100% sprouted grain. Make sure that the first ingredient in any granola brand is whole grain or whole food (i.e. oats, nuts, bran, legumes). Try to choose options with at least 2 grams of fiber and protein per serving and less than 10 grams of added sugar per serving.

Canned and dry goods

• Canned fish: wild salmon, sardines, white albacore tuna
• Canned light coconut milk
• Canned produce: mandarin oranges, olives, pumpkin, tomatoes
• Legumes: black beans, chickpeas, kidney beans, lentils
• Low-sodium soups and broths
• Nuts and seeds: almonds, cashews, chia seeds, flaxseeds, hemp seeds, pistachios, walnuts, natural nut butters
• Shelf stable milk/non-dairy milk

Pro tip: Read the nutrition facts label and ingredient list for canned items, especially the sodium counts. If salt intake is something you are watching, choose varieties that are low-sodium, reduced sodium or listed as no added salt. Choose fruits that are canned in water instead of juice or syrup. Opt for raw, roasted or lightly salted varieties for nuts. For nut butters, you should see nuts and maybe a little salt listed but nothing else, like added sugar.

Beverages and condiments

• Beverages: unsweetened iced tea, unsweetened sparkling water, green and herbal tea, ground coffee
• Coconut aminos or reduced-sodium soy sauce
• Honey
• Hot sauce, sriracha
• Kimchi (look for lower sodium and lower sugar varieties)
• Low-sodium or reduced-sodium tomato sauce
• Oil and vinegar: apple cider vinegar, avocado oil, balsamic vinegar, olive oil, red wine vinegar
• Dried herbs and spices: basil, bay leaves, cinnamon, cumin, garlic powder, onion powder, oregano, rosemary, thyme, turmeric

Pro tip: Many store-bought condiments can be high in sugar, salt, calories and additives as well, so be sure to look at the ingredients list.

Frozen foods

• Frozen healthy meals
• Frozen grains: brown rice, quinoa
• Frozen produce: cherries, berries, mango, peas, broccoli, riced veggies
• Frozen proteins: chicken, turkey, seafood
• Frozen whole grain waffles and breads

Pro tip: Always be sure to check the ingredient list on frozen food, as many options have hidden sources of sodium, added sugar and saturated fat. When shopping for frozen veggies, look for plain options without added salt, then season them yourself instead. For frozen fruit, look for unsweetened varieties with only 100% frozen fruit in the ingredient list.