This Weight Loss Grocery List is Dietitian-Approved

Weight loss is a personal journey, but like many things in life, making well-informed decisions can lead to desired outcomes. This also applies when buying food. Your weight loss journey starts in the grocery aisle – it’s not just the outer aisle where fruits and vegetables are placed. .

To lose weight, you need to consume fewer calories than you burn. eEating nutrient-dense foods rich in vitamins, minerals, fiber and lean protein is key to sustainable weight loss and improved overall health.The best diets for you are the ones you can stick to over the long term. You can prevent it from becoming full.

Not all calories are made the study It shows that the quality of the food we consume and following a diet low in refined flour and sugar is more important than the exact number of calories consumed. and may promote weight gain.

Here’s a list of foods we recommend putting in your grocery cart.

Editor’s Note: Weight loss, health and body image are complex themes — Before deciding to diet, we recommend reading our research on the dangers of diet culture to gain a broader perspective.

production

Fruits and vegetables are some of the top foods associated with weight loss and weight maintenance because they are low in calories and high in fiber. That means you can eat a lot of them and the fiber they contain will help keep you going. longer satietyAim for five servings of fruits and vegetables a day.according to the studyhigher intakes of these foods are associated with improved long-term health and lower risk of cardiovascular disease and type II diabetes.

fresh fruit

fresh vegetables

frozen food

Frozen fruits and vegetables are often quick-frozen immediately after harvesting, so they may contain more nutrients than fresh foods. Keeping frozen fruit in the freezer makes it easy to make smoothies or add to yogurt. Frozen vegetables are great in any omelette, and can be used in soups and stir-fries. Add frozen spinach to smoothies. Avoid pre-cooked, frozen foods that are high in salt and sugar.

• artichoke
• berry
• broccoli
• cauliflower rice
• fish
• Edamame
• beans
• mixed vegetables
• sweet potato wedges

refrigerated section

Many lean protein options can be found in the refrigerated section. Yogurt, for example, is versatile and quick and easy to make, but it’s often high in sugar. We recommend choosing fat-free or low-fat Greek or Skyl yogurt. Plain or unsweetened flavors are best.

If you prefer plant-based yogurt or milk, be aware that they may be high in fat and sugar and low in protein. Be sure to read the label. Aim for no more than 8 grams of sugar (equivalent to 2 teaspoons of sugar) per serving.

• eggs (or egg substitute)
• Khums
• red meat: fish, chicken, turkey
  
• low-fat or fat-free cheeses and cottage cheese
• Low-fat or fat-free plain Greek or Skyl yogurt
• Dairy substitute milk and yogurt
• soy: tofu, tempeh

shelf stable

Pantry items are good to stock up on as they have a long shelf life. It’s convenient for a quick and easy meal, but can be very high in sodium, such as canned soups and vegetables. Always read labels and look for “no added sodium” or “low sodium” options. The agency (FDA) recommends: daily sodium restriction Take less than 2,300 mg per day, equivalent to 1 teaspoon.

Consider swapping out refined grains for whole grains, which can contain more fiber, antioxidants, vitamins and minerals. For cereals, pastas and wraps, 3 grams or more per serving. fiber and look for products with whole grains as the first ingredient, such as 100% whole wheat or quinoa. Watch out for added sugars and look for options that don’t contain them.

• beans: black beans, cannellini beans, chickpeas, kidney beans, lentils
• soup and stock
• canned fish: Tuna, salmon, sardine
• Canned products: green beans, jackfruit, tomatoes
• coconut amino
• low sugar noodles: Parmini, spaghetti squash
• nuts and seeds: almonds, cashews, walnuts, chia, flax, hemp, sunflower seeds
• oil and vinegar: Apple cider vinegar, avocado oil, olive oil, balsamic vinegar, red or white wine vinegar, rice wine vinegar
• salsa
• seltzer
  
• tomato sauce
• herbs and spices: Basil, cinnamon, cumin, garlic powder, onion powder, oregano, thyme, turmeric, red pepper flakes, etc.
• whole grain cereal
• whole grain: Oats, Quinoa, Wild Rice

meal suggestions

Now that you have your groceries, you need to know what to do with them. Here are some healthy meal and snack suggestions that incorporate items from the grocery list above.

breakfast

• Yogurt parfait layered with berries, pomegranate arils, chia, nuts and seeds, topped with cinnamon sprinkles or citrus zest
• Scrambled eggs or omelet with spinach, green peppers, and low-fat cheese.
• Chia pudding made with nut milk, protein powder and berries
• A smoothie made with protein powder or low-fat or fat-free Greek yogurt, fresh or frozen spinach, frozen berries, cinnamon, nut milk, and chia seeds

lunch

• Topped with lettuce, carrots, artichokes, tomatoes, olive salad, frozen/fresh/canned fish or chicken
• Cauliflower rice bowl with lean protein (chicken, fish, beans), sautéed vegetables, and sliced ​​avocado
• Whole wheat tortilla wrap with lettuce, tomato, turkey (or tempeh), low-fat cheese and mustard

snack

• apple and nut butter
• Skil yogurt parfait with low-fat or fat-free Greek yogurt parfait, berries, cinnamon and lemon zest
• Popcorn
• hummus and vegetables
• Individually sized snack packets of olives or artichokes

dinner

• Burrito-style bowl with cauliflower rice, beans, lettuce, salsa, guacamole, ground chicken or turkey or tempeh, low-fat Greek yogurt, and shredded low-fat cheese
• Turkey meatballs with spaghetti squash or zoodles
• One sheet bread dinner of chicken, chickpeas, peppers and harissa spices.

snack

• Dates stuffed with nut butter
• 70% dark chocolate
• Fresh pineapple chunks with cashew nuts
• yogurt bark

shopping tips for weight loss

✔️ Don’t shop hungry: This can lead to impulse purchases. Go to the store with a plan and a list and choose whole foods that are more nutritious than processed foods high in refined sugars and sodium.

✔️ Drink smart: Replacing sugary sodas and fruit juices with water or low-calorie flavored seltzer is the first step for many people trying to lose weight. This swap alone can save some people hundreds of calories per day.

✔️ Prepare simple, hearty meals. Meals don’t have to be complicated. Choose lean proteins (chicken, turkey, fish, beans, etc.), vegetables, whole grains (quinoa, wild rice, etc.) and healthy fats (sliced ​​avocado, olives with a drizzle of his oil, etc.) in your diet. Let’s call Instead of eating in front of the TV, you can eat at a table with minimal distractions and enjoy every bite. the study It shows that mindful eating can be an effective tool for weight management.

✔️ Meal preparation: plan meals in advance Studies show it helps with weight loss and weight management. Preparing your menu ahead of time can help you create a balanced diet, increase meal variation, and control portion sizes when meals are individually wrapped. increase.

✔️ Keep social: As with everything, having a strong support system will keep you on track. Participate in online forums or join with friends and family.

✔️ Move start: Take a walk as long as your schedule allows, such as after dinner or lunch, Centers for Disease Control (CDC) A recommended goal of 150 minutes of moderate-intensity cardio per week.

Conclusion: The secret to weight loss is that there are no secrets. It all boils down to eating fewer calories than you burn and doing it in a way that leads to improved health and energy levels. A weight loss strategy that works for one person may not work for another. I have. However, reducing your consumption of sugar and refined grains is a good place to start.

Strategically haul your groceries, fill your cart with whole foods (fruits, vegetables, lean proteins, healthy fats, whole grains, and more) and get going. Keep a journal if it helps, identify patterns that may be hindering your success, or join a support group for accountability. Find what works best for you. If you want to order meals, check out the best meal delivery services for weight loss.

Contributor

Amy (She/She) is a Registered Dietitian with the Good Housekeeping Institute’s Nutrition Lab responsible for nutrition and health content and product testing. She holds a Bachelor’s degree in Journalism from the University of Miami, Ohio and a Master’s degree in Clinical Nutrition from NYU.prior to good housekeeping, She worked as a heart transplant dietitian at one of the largest teaching hospitals in New York City. She has authored numerous chapters in clinical nutrition textbooks and has also worked in her PR and marketing for a food company start-up.