Your Grocery Checklist: What’s in Your Shopping Cart?

Grocery Checklist Shopping Cart organized

Image Source: UConn Rudd Center for Food Policy & Obesity

Navigating your way around nutrition that is best for your body can be one of the most difficult aspects of weight management. You may be wondering:

  • What SHOULD I eat?
  • What should I stay away from?
  • What can I eat in moderation?

In fact, trying to come up with a healthy meal plan and nutritious recipes for your diet can be quite the headache. Grocery shopping often becomes a chore, and putting in the mental effort to compose a balanced diet that’s right for your specific weight management goals can seem impossible!

Fortunately, there are a few solid foundations that almost everyone can use to create their own unique nutrition plan. Let’s take a look:

Assembling Your Grocery Checklist: Grabbing the Essentials!


You NEED fresh fruits and vegetables – add as many of these to your list as you can! Think of veggies for a salad, spaghetti squash to replace pasta, fresh fruits for smoothies and lettuce leaves instead of burger buns. You can even try a low-fat fruit or veggie dish to pair with produce instead of tortilla chips. Get creative!


Protein is crucial to weight management – especially if you’re doing plenty of exercise. Think lean meats that don’t have a lot of fat to them. Examples include lean ground beef, skinless chicken breast and/or turkey cuts. Most seafood selections are good options as well. Looking to go beyond meat? Consider eggs, low-sodium beans, tofu and low-sodium nuts that are packed with plenty of protein and good fats.

Frozen Foods

These make perfect convenience meals! Try to limit the amount of complete dinners you may find in the frozen food isle, as they are typically packed with extra calories and fats. Instead, opt for frozen cuts of meats, fruits/veggies and even items such as veggie burgers.


Healthy dairy items provide protein and calcium. Some healthier options include low-fat Greek yogurt, low-fat cottage cheese, 2% milk, skim milk, almond/cashew milk and regular low-fat yogurt.


Always shoot for the whole grains! Examples include whole-grain pastas, rice, crackers, breads and cereals. In the case with items such as cereals, try to limit excess sugar that often comes packaged with your foods.

Snacks and Tasty Treats

You don’t have to give up everything you love, so choose moderation when adding these items to your shopping cart. Small quantities are best, and consider packing them in individual serving sizes when you get home.

Want More Information about Adding the Best Foods to Your Grocery Cart?

The Your Weight Matters Campaign offers a FREE Healthy and Wellness Guide to equip you on your journey with weight and health! To learn more and order your FREE copy, please CLICK HERE.