How to Shop So Your Family Will Eat Healthy By @Deb_Lowther

You have heard all the tricks – don’t go grocery shopping when you are hungry, shop only the perimeter of the store to avoid the processed food and read your labels! All very good advice for how to grocery shop healthy and yet, somehow those cookies still mysteriously end up in the pantry! Or worse, you fill the fridge with healthy food yet the family is telling you there is nothing to eat . . . or at least nothing they want to eat.How can you shop to support healthy eating and still have meals everyone will enjoy?

Fruits and vegetables at the market stallHealthy Shopping Begins at Home
Plan basic meals for during the week that are simple and healthy, where no detailed recipes or fancy ingredients are needed.  Start out with a plan where each meal is made up of three to four groups of food that include a protein, calcium, fibre and fruit or vegetables, and includes something everyone likes.

Plan Basic Healthy Breakfast:
Fruit – banana, melon, grapes, strawberries, blueberries, pineapple, apples, orange
Fibre – whole grain cereals, oatmeal, granola, whole grain toast, pancakes, waffles
Calcium/Protein – milk, yogurt, fortified orange juice 

Plan Basic Healthy Dinner:
A Protein – chicken, fish, turkey, pork, salmon, lean beef, beans, cottage cheese, eggs
A Vegetable – carrots, corn, green beans, broccoli, peppers, sweet potato, peas
Grains – wild rice, brown rice, quinoa, whole wheat noodles, whole grain toast
Calcium – milk, cheese, broccoli, spinach, yogurt, fortified orange juice, enriched grains

How to Shop Healthy and Still Buy Food Your Family Will Enjoy

Shop to Stock Up

Your weekly grocery list should include items that will help you plan those healthy meals above and also include everyones favorite fruits, preferred vegetables and cereals you know they like.  Once you have your fridge, freezer and pantry all stocked up, you will be able to throw together these healthy 15 Minute Meals  these Meals in A Minivan or kids favorites such as homemade macaroni and cheese very quickly.
Stock Your Fridge
Fortified 100% orange juice
Milk, yogurt, cheddar cheese, cottage cheese
Fruits – bananas, melon, grapes, apples
Vegetables – green beans, broccoli, peppers, carrots, zucchini, cucumberStock your Freezer
Whole grain waffles, pancakes
Whole grain bread
Skinless chicken breasts, ground turkey, pork, salmon, lean beef, fish, shrimp
Frozen berries
Frozen corn, peas 

Stock your Pantry
Oatmeal, granola, oatbran, steel cut oats, 
Quinoa, brown rice, wild rice

Canned tuna
Whole grain cereals
Beans – Lentils, kidney, chickpeas, black beans
Whole wheat noodles
Almonds, walnuts, sunflower seeds
Sweet potatoes, onions garlic By stocking your fridge, pantry and freezer with these healthy food staples, you will have all the ingredients you need to make basic healthy meals in a flash that the whole family will enjoy.

debBIO: Deb Lowther is a mother of 3 young daughters who, when not running after the kids, is running in the trails. She contributes Family Health articles to many websites and magazines and ensures her own family has fun while eating healthy & staying active.  Find more inspiring tips on her website and follow her on both Twitter @Deb_Lowther and Pinterest.



  1. These are great tips! I sometimes struggle with those cookies jumping into my cart also. I need to do more meal planning. Thanks for sharing.
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  2. massholemommy says

    I have to do some of these things. My youngest is SO picky!

  3. Love it!!! Any tips about healthy shopping is a goodieeee to me!!

  4. I am not a healthy eater at all but I have enjoyed this post! 😀

  5. Thanks for these great tips. I agree totally about healthy eating habits starting at home. It's really hard to promote healthy eating when your pantry had HoHo's in it.
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  6. We really need to start eating healthier and I completely agree, healthy shopping begins at home so it's so important to meal plan! Fantastic tips and suggestions!
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  7. busybeeblogger says

    I have started buying healthier versions of things I know they will eat. It's not the best but it is better than what they ate before

  8. ninasaysblog says

    Thank you for this, my husband is so picky that I normally skip the healthy and delicious stuff. I need to worry about myself and the kids!
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  9. We have all of this in our house, plus the bad stuff. 🙂 I'm pretty careful about regulating the candy, sugary foods – and thankfully the kids have gotten used to a low sugar lifestyle, if they get too much sugar one becomes obnoxious (or more so) and the other gets headaches…which proves to me how terrible the bad stuff is for them.
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  10. I try to buy healthy foods. I stay away from sweets and junk food because i know if it is in the house i will eat it.

  11. Catherine S says

    These are all great tips. I need to make a trip to the farmers market this weekend.

  12. Great tips! I haven't been wanting to cook or eat healthy lately, but am trying harder to get back on track.
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  13. Andrea Callahan says

    Started eating healthy recently. I feel better since then.

  14. Elizabeth O. says

    I've added quinoa and granola to my list.

  15. These are really great tips and there are a few I think we need to put in place in our home. Thank you so much for sharing.

  16. These are really good tips, I am working on healthy eating and so far its been almost two months and I am growing strong.

  17. You, Baby and I says

    I so needed to read a post like this because I'm always confused when shopping and I end up buying a lot of junk food. I'm bookmarking this.

  18. My mom's role and responsibility for buying weekly groceries and cooking our food every day is huge! I'm thankful we have her so we don't have to worry about eating unhealthy food.

  19. Thanks for this great tips for healthy foods. Mostly in weekend we eat pizza or hamburger 😀
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  20. We keep our pantry stocked with the healthy items. It helps for the kids grabbing something good for them when they're hungry (which is always). 😉

  21. I shop a lot different than most because we eat mostly raw foods so we go throughout the week! I love these tips.

  22. I'm guilty of trying to eat healthy but keeping the old junk in the house. I just have a really hard time throwing out food I paid for – even if it IS terrible for us.
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  23. Rebecca Swenor says

    These are helpful tips indeed for eating healthy. I love to stock up so you have everything on hand to prepare the meals. Thanks for sharing.

  24. These tips are great. Thankfully, it isn't that hard to get my daughter to eat healthy. She is a avid lover of salads and fruits.
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  25. Ann Bacciaglia says

    Great tips! I really need to get much better organized when it comes to eating healthy and shopping. Thanks for sharing.

  26. teamwiking says

    Great tips! I've found I can also make a lot of "enjoy" stuff at home that is healthier than store bought options.

  27. What a great post! I always try to shop like that but can never seem to stick to it very often.

  28. I really need to try to start buying healthy foods! This post is very motivating
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  29. JenniferJoArchdeacon says

    Thanks for the tips

  30. ladymarielle says

    Very good tip! My son can be a picky eater and I'm always trying to find ways to introduce healthy foods to him!
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  31. pricelessyona says

    Great tips – I have like 5 bags of frozen berries in my freezer. We use them for fruit smooties, adding the Greek yogurt, and used as a topping for salads. I love those things. My favorite blend is this Cherry Berry Blend from Walmart. I also use them to make homemade Popsicles.
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  32. It's so hard to keep the kids away from the less healthy options. Thanks.
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  33. I’m really not a very creative person in the kitchen in any way shape or form, so I really, really, really appreciate this list. When you break it up like that, I understand it. Thank you so much

  34. Great suggestions. This is great for those who have no idea, how to shop for healthy or introduce healthy back into their home. I love me some corn and sweet potato's as well.

  35. I can't say I buy healthy foods like I should. But when we do from time to time I'm glad to know that there are places like whole foods that will save us.
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  36. It all starts with shopping – when you fill your fridge with unhealthy snacks – we all tend to eat in an unhealthy way.

  37. ashleybrookenicholas says

    These are great tips! I try to plan our meals around lean protein and lots of produce!

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