Nutrition Articles

Shopping Cart Essentials

Stock Up on these Healthy Staples

So, you’re going to start eating healthy. Congratulations are in order—and so is a trip to the grocery store. Stocking up on some new items is a must. If your pantry is full of healthy fare, you’ll stress less about meals, and you’ll be less likely to snack on nutritionally-empty junk.

But should you buy 12-grain or whole wheat bread? Low-fat milk or soy milk? Butter or margarine? Grocery shopping isn’t rocket science, but it can be confusing, even for those with the best of intentions. So to help, here's SparkPeople's list of shopping cart essentials—an aisle-by-aisle guide to supplies you’ll need to stock your kitchen for your healthy eating resolution.
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About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

Member Comments

    At a certain point, the difference between 2% and 4% cottage cheese makes no no never mind to me!
    Milk, whether skim (yuk) or full cream (also yuk) BOTH contain 12g of sugar!!! Blue Diamond, unsweetened almond milk contains 0g sugar. Of course it's all a matter of taste, and we each choose what's best for us, for our palate, and/or for our families.

    So while articles like this may be somewhat useful to some, to others the generalized nature of it is a little off? - 8/10/2015 4:17:53 PM
  • I thought low fat dairy was going out of fashion. - 8/10/2015 1:24:58 PM
  • A must have staple for my kitchen has to be spices, and seasonings. No matter what I cook that's what make my recipes go from bland to yummo. - 8/10/2015 9:40:34 AM
  • People with medical issues have to be careful with buying certain foods. Anyone on a low potassium diet has to severely limit any high potassium foods. That includes potatoes, bananas, whole grains, dark leafy vegetables, even milk. So don't be so quick to say white bread, rice, pasta are bad, if you cannot eat whole wheat products. - 1/29/2015 11:25:59 AM
  • No matter how many articles you post saying it, I'm never giving up my whole milk.
    And the science seems to be growing against you, Spark. - 1/28/2015 10:36:29 AM
  • Fancy-pants "ancient grains", in addition to being more than just a little bit pretentious, are expensive. Stick to brown rice and barley.

    Also, quinoa tastes like pillbugs smell - ICK. - 1/28/2015 9:35:06 AM
  • I wonder why there is no mention of things like quinoa or kumat or other ancient grains? So much better than pasta or rice. I find them fun to try and it makes me have to think about my food so much more, because they are so unfamiliar to my past. - 1/16/2015 11:52:09 AM
  • I think the article is a good starting point. However, do your own research & decide what works best for your life. Avoiding high fructose corn syrup, reading labels, choosing low sugar, less processed foods are good for everyone though~ - 11/12/2014 6:06:57 AM
    This is a very useful article as a starting point. But I think it could have been padded out a bit more, although I understand that it is not intended to be an exhaustive list. It would have been helpful if it had flagged that 'healthy' products, like wholewheat bread, mentioned above often have a high sugar content and that 4g of sugar = 1 teaspoon of sugar. It would also have been nice for alternatives to bread, like natural oatcakes, to have been suggested. They could have mentioned seeds as well, as these are supposed to be super foods. I'm also surprised that coconut oil hasn't been mentioned as a lower cholesterol alternative to olive oil for cooking. - 6/16/2014 6:25:32 PM
  • everything cold HAS to be towards the back/perimeter of the store. It's just logistics - the docks for unloading are where? At the back. So the refrigerated & frozen storage is as close to the unloading area as possible. - 5/6/2014 1:57:48 AM
    sorry guys, there are few imprecisions in the article. if margarine is blended with water, weight per weight it will not have the same energy content as original butter. meanwhile: what is wrong with little saturated fat? i am a nutritionist but the author of the article is not and i see the difference. i assure you, once you started eating healthily and exercising, butter or full-fat milk is not your enemy anymore. in fact, that little extra fat increases satiety, and actually helps to absorb and utilize the calcium with thecontains naturally occurring vitamin D3 (instead of vitamin D2 in fortified products, having a lower bioactivity than D3). once you take fat from the milk, vitamin D3 goes with it, too. at least, semi-skimmed is a good compromise and it tastes much better. skimmed milk is just a by-product of dairy production that would otherwise be drained away. now they found the way to sell it to you for the same price as a real milk.
    also: why scared of HFCS but not of sugar? dont you have sugar in the USA? i know that its per capita availability has slightly increased while the HFCS was on the decline in the past several years. and they are virtually the same nutritionally and metabolically, if there is not the HFCS-90.

    why do you not let nutritionist write the articles about nutrition? i mean the qualified nutritionists. i am not going to apply for a job here, i have just pointed out how misleading these articles can be. - 3/2/2014 4:14:59 PM
  • I try to buy a lot more vegetables. I find it odd I am even saying that as even as a kid I did not mind them. I find I am trying to eat less and less junk food. Its as though I am developing an aversion to it. - 3/1/2014 9:09:21 PM
    More and more research is coming out presenting evidence that the natural fats in dairy products are NOT bad for us, and, rather, are quite GOOD for us. It makes sense as nature knows what it is doing. - 3/1/2014 1:31:02 AM
  • Since I have started logging and reading labels as a result I see food in a different way. Drove out roommate crazy when he went shopping with us. He complains about how it takes me to shop since I read all the labels of anything, but doesn't seem to mind eating what I cook. He is complaining less now than before after not including him in meals for a bit. My home cooked meals taste better than his banquet tv dinners. - 1/18/2014 2:03:35 AM
  • It's not on the list, but lean ground turkey makes really great meatballs. I found this recipe once that used ground turkey, parsley, garlic, and a little bit of parmesan cheese. They came out amazing and went great with rice or pasta. - 1/17/2014 11:04:02 AM

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