In the Market, What are Healthy Grocery Items We Should Buy?

Avatar of Dina Essawy
Updated on: Educator Review By: Michelle Connolly

Have you ever gone shopping with your parents before? What sort of food do they purchase? Do you assist your mum with creating the shopping list? Do you recall the most recent shopping list? How many products are on the shopping list? 

You can save time and money when you shop at the grocery store with a list. As well as helping you avoid impulse purchases (buys without planning), it can also help you choose healthier food options. Let’s learn what to avoid and what to buy from the grocery list together.

Healthy Grocery List for Kids 

When you arrive at the grocery store, fill your cart with the good stuff first, and then think about less important items. Here are some suggestions for things you might want to add to your grocery list. Foods on our grocery list should be rich in fibre, minerals, antioxidants,  good fats, and vitamins. Choose the options that make the most sense for your access and budget.

Grocery Shopping for Kids
Grocery Shopping for Kids

Our Grocery List Should Include the Following:

Fruits and Vegetables:

Our cart should include high-fibre foods, such as fruits and vegetables. By buying and eating a variety of whole fruits and vegetables, you’ll be able to ensure your body gets the nutrients it needs to function effectively.

You can help your parents pick a mix of in-season, fresh fruits and vegetables and some pre-cut fruit and vegetables that can serve quickly.

1. Fruits

All fruits are plentiful in fibre and a great source of essential vitamins and minerals. Here are the top fruits that are full of many benefits for our bodies:


They are great for snacks and fruit salads. They may support weight loss, protect the brain, improve digestive health, and reduce the risk of diabetes.


We must recognise how it enriches smoothies, pancakes, cereals, and porridge with nourishment. They are a great source of potassium and antioxidants, which may boost heart health, make you feel fuller, give you glowing skin, and lower blood sugar levels.

Red and Pink Grapefruit:

The red grapefruit is smaller than the pink grapefruit and has a reddish colour, whereas the pink grapefruit is pale to light yellow with a hint of pink tint. These citrus fruits, like others, are rich in vitamin C. A whole, medium grapefruit supplies your daily needs for vitamin C. They have a powerful antioxidant that boosts the immune system and can aid in the fight against bacteria and viruses.


They are great for hot days, which help you feel fresh, and their high nutrient and antioxidant content. They may support bone health, improve memory, attention, and mood, protect against diabetes, and aid heart health.


They are fruits that are a good choice for breakfast and after meals, which contain vitamins and antioxidants. The health benefits of Kiwis are numerous, and they’re a good source of dietary fibre and vitamin C. This sour fruit can boost immune and digestive health.


These juicy, rounded, sweet, brightly coloured fruits contain vitamins C, K, fibre, potassium, and magnesium. They may help fight cancer, lower blood pressure, prevent heart disease, keep the mind sharp, reduce inflammation, and prevent heart disease.

Melon or Cantaloupe: 

Fresh melons are a good choice as a snack or a light dinner before sleep. Cantaloupe contains potassium, fibre, and vitamin C, which are suitable for the heart. Also, its water content can help lower LDL or bad cholesterol.


They taste great in ice cream and fruit salads because of their sweet flavour, and they are nutritious and low in calories. They are also a good source of various vitamins and minerals.


They are a mix of mandarin and sweet orange that are perfect for snacks. They have high antioxidant levels, which lower inflammation, prevent cell damage, prevent type 2 diabetes, and protect from heart disease. 

Grocery Shopping for Kids - Fruit
Grocery Shopping for Kids – Fruit

2. Vegetables


You can eat tomatoes raw or cooked. Lycopene, an antioxidant with several health advantages, including a decreased risk of cancer and heart disease, is mainly found in tomatoes. In addition, they are a fantastic source of vitamin K, potassium, folate, and vitamin C.


It is low in calories but high in water and contains several vitamins and minerals that are important for health. Cucumbers contain water that can help you stay hydrated. Furthermore, cucumber prevents constipation, keeps your bones healthy, aids in blood clotting, and supports the immune system and eyesight.


It is edible, both raw and cooked. You can put it on a sandwich or a salad. There is over 95% of water in raw lettuce that helps keep you hydrated. It is high in potassium, vitamins A and K, and antioxidants like vitamin C.


They make excellent snacks. They are an excellent source of beta carotene, fibre, potassium, vitamin K1, and antioxidants. They contain potassium, which can maintain blood pressure. Additionally, the vitamins in carrots may reduce cholesterol and enhance eye health.

Red, Yellow, and Green Pepper:

Bell peppers come in three colours: red, yellow, and green. They are regularly used in numerous dishes. Green peppers have a longer life because they are less ripe. They are a fantastic source of potassium, vitamin C, and vitamin A. Additionally, these peppers are a good source of iron, folate, and fibre.


It is used in smoothies, veggie-packed salads, and salads. It is a good source of linoleic acid and is also high in monounsaturated fats. Avocados contain riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium, in addition to vitamins C, E, K, and B6. All of our bodies can benefit from avocados, as they contain a wide range of nutrients.


You can cook it in various ways, such as sautéing, steaming, boiling, or roasting; however, it can also be eaten raw in salads or with dips. It contains various vitamins, minerals, antioxidants, and bioactive compounds that may support heart health and reduce cell damage and inflammation.


Several years ago, cauliflower became the star of the vegetable section due to its low-carb properties. It has many uses and takes part in any food. Additionally, it includes unique plant components that may lower the risk of several illnesses, including cancer and heart disease.


Although its leafy green is nutrient-rich, if you eat it raw, cooking it will increase your absorption of calcium and iron. It may reduce oxidative stress, enhance eye health, increase hydration, strengthen the immune system, and lessen the risk of cancer and heart disease.

Sweet Potatoes: 

You can mash them or bake them. You can get 400% of your daily vitamin A needs from only one sweet potato, which supports the health of your immune system and eyes. They may also improve intestinal health, regulate type 2 diabetes, and reduce systemic inflammation.

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Grocery Shopping for Kids – Vegetables

3. Meat

Meat and Poultry: 

A significant source of protein is meat and poultry. Additionally, they offer your body various nutrients, including iodine, iron, zinc, and vitamin B12. One of the iron-rich foods that might meet your daily needs is lean meat supplemented with iron.

-In meat, always pick the leanest beef cuts available, such as beef, lamb, and veal, as well as the leanest pork cuts, extra-lean ground beef.

-In poultry, you can choose turkey, chicken, duck, emu, goose, bush birds, skinless chicken parts, and boneless skinless turkey breasts.

Grocery Shopping for Kids - Meat
Grocery Shopping for Kids – Meat

Fresh Fish and Seafood:

They are fantastic sources of minerals like iron, zinc, iodine, magnesium, and potassium, as well as omega-3 fatty acids, vitamins, calcium, and phosphorus. They include fish, prawns, crabs, shrimp, lobsters, mussels, oysters, scallops, and clams.

4. 100% Fruit Juice

You can only buy a small quantity of 100% fruit juice. It would be best if you stayed away from soda and fruit beverages. Fruit juice contains more calcium, vitamins A, B1, D, E, C, folate, and potassium, making it an excellent choice for children. Moreover, canned fish and seafood are good sources of phosphorus, iron, vitamin B12, and selenium, such as canned light tuna.

5. Refrigerated Items


They are a good source of protein. They also include vital minerals, vitamin A, and a number of B vitamins, including folate, choline, biotin, and pantothenic acid. We use it in cooking and baking, from scrambled to hard-boiled.


Cheese fats contain conjugated linoleic acid, which may prevent obesity and reduce inflammation and heart disease. There are many kinds of cheese, such as blue cheese, cheddar, mozzarella, muenster, gouda, and parmesan. 


It contains a lot of vital nutrients. As well as strengthening your immune system, it might also improve the health of your heart, digestive system, and circulatory system. Yoghurt comes in wide varieties, such as traditional yoghurt, Greek yoghurt, Australian yoghurt, Icelandic yoghurt, lactose-free yoghurt, and French yoghurt.

6. Milk

Drinks high in calcium, such as low-fat milk, are essential for meeting daily calcium needs, such as low-fat or fat-free dairy. Try to pick milk without any flavour to avoid consuming extra calories and sugar.

7. Oils and Fats 

Fat stores energy and helps the body absorb fat-soluble vitamins, such as vitamins A, D, E, and K. There are many kinds of oils and fats, including canola oil, corn oil, olive oil, margarine, butter, fish oils, peanut oil, coconut oil, cottonseed oil, soybean oil, safflower oil, rape oil, sesame oil, and sunflower seed oil.

8. Whole Grains

They provide vitamins, fibre, protein, minerals and other nutrients. Whole grains include barley, cracked wheat, farro, millet, black, brown, red, and wild rice. They also include whole oats, whole grain bread, whole grain pasta, whole grain rye, buckwheat, amaranth, teff, and sorghum.

9. Healthy Snacks

Our bodies depend on snacks in important ways. They provide you with an energy boost if you go without eating for a while and your blood sugar levels fall. Peanut butter, jelly, unsalted seeds, nuts, cereal, granola, pretzels, popcorn, wheat crackers, salsa, salted seeds, light popcorn, applesauce, canned fruits in 100% juice, and raisins are all examples of healthy snacks.

Skip These Items in Grocery List

Our grocery list should include our needs and essential things. Adding items to your shopping basket should take less priority over items on your grocery list. In addition, you should stay away from the following items on your grocery list:

Full-fat dairy Products:

The primary sources of artery-clogging saturated fat in the American diet are full-fat dairy products, such as butter, fat yoghurt, sour cream, full-fat cheese, heavy cream, full-fat milk, and ice cream. Full-fat dairy products contain cholesterol. Heart disease aggravates by diets high in fat, saturated fat, and cholesterol. 

Processed Meats:

They have been preserved through smoking, salting, curing or adding chemical preservatives. This meat contains high salt and nitrate content, such as hot dogs, sausages, and deli slices. Due to their higher fat content compared to other lunch meats, salami and bologna are particularly harmful.

High-Mercury Fish:

Young children should avoid eating fish with high mercury levels, such as sharks, swordfish, orange roughy, ling, king mackerel, and tilefish.

Trans Fats and Saturated Fats are Found in Certain Foods:

Butter, stick margarine, and shortening are foods high in trans or saturated fats.

Pre-cut Meats:

The surface of the meat will decay as soon as it is cut and exposed to oxygen. Pre-cut of some kinds of meat may be made from leftovers of various meat cuts with different types of fat.

Foods with Added Sugars:

It can be detected by reading the ingredient list and checking for sugar, corn syrup, high-fructose corn syrup, etc.

Out-of-Season Produce:

Only purchase seasonal vegetables or fruits, as they will be more expensive, or choose frozen produce, which is flash-frozen at the height of ripeness.


Sugar and fat are the primary sources of calories in snake foods like doughnuts, pizza, french fries, hot dogs, chicken nuggets, ground turkey, chicken sausages, breaded chicken, pastries, potato chips, and candy.

Dressing for Salad:

Making fresh home vinaigrette would be better than adding dressing to the salad. There are many recipes for these kinds of dressing. You can easily make them. They use only three or four ingredients and taste fresher.

What do you like to do after knowing the healthy grocery list? Do you want to go shopping with your parents? Do you know that grocery shopping with your parents can be a wonderful learning experience? Additionally, it is excellent for encouraging a more adventurous eating attitude and discouraging picky eating. It is pretty good to accompany them while shopping. Read our advice to make the experience more pleasurable and less stressful for everyone.

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