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How to make a shopping list for healthy eating

March 14, 2024
3 min 30 sec
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Written by

We all want to live a full and healthy life. The basis for achieving this goal starts in our kitchen and, more specifically, in our shopping list.

Making healthy food choices is not only a dietary decision, it's also a health issue. But where do you start? When there are so many options, it's easy to fall into a routine of buying the same old thing. From Oneleaf we invite you to take the first step towards a positive change. Let's design together how to create a shopping list that nourishes your body, without giving up tasty food, without complications or difficult to understand terms.

You'll see that eating healthy is easier and more accessible than you think. So, get ready to fill your cart with colors and flavors!

Fruits and vegetables

Fruits and vegetables are the heart of healthy eating. Imagine your plate full of colors: reds, greens, yellows, purples.... Each color represents different nutrients that your body appreciates. For example, spinach and broccoli are super sources of vitamins and minerals. Oranges and kiwis, loaded with vitamin C, are perfect for boosting your immune system.

Here's a tip: try to include at least one vegetable or fruit of each color when you shop. Apples, bananas, carrots, tomatoes... there's a world of options. And remember, the more natural, the better. Avoid canned or processed fruits that usually contain added sugars. Frozen fruits are a good option when you can't find fresh ones, just make sure they don't have added sugar.


Proteins are essential for building and repairing tissues in our body. And the best thing is that you have many options, both animal and vegetable. If you opt for animal proteins, choose lean cuts of meat, such as chicken breast or turkey, and fish rich in omega-3, such as salmon and trout. They're great for your heart and keep you fuller longer.

If you prefer vegetable sources, great! Legumes such as lentils, chickpeas, and beans, besides being economical, are rich in protein and fiber. And don't forget nuts and seeds, such as almonds and chia seeds, perfect for a healthy snack.

A balanced list includes a variety of these protein sources, adapting to your tastes and needs. Experiment with different types and discover new recipes that make every meal a special moment.

Whole grains and cereals

Incorporating whole grains and cereals into your diet is an essential step toward a balanced diet. These foods are excellent sources of fiber, helping to keep your digestive system on track and keep you feeling fuller longer. What options to look for? Brown rice, quinoa, oatmeal, and whole grain breads are just the start. These not only give you long-lasting energy, but are also versatile in the kitchen.

When shopping, take a look at the labels. Look for words like "whole" or "complete" at the top of the ingredient list. And one recommendation: be wary of products labeled "multigrain" that may not be whole grain. Clarity on the label is your best ally in making healthy choices!

Dairy and alternatives

Dairy is an important source of calcium and protein, but if you're looking for low-fat options, plain yogurt and skim milk are excellent choices. These can supplement your diet without adding unnecessary fat. For those who prefer to avoid dairy, there is a growing variety of non-dairy alternatives such as almond, soy, or oat milk that can also be fortified with calcium and vitamins.

Remember to check labels on non-dairy alternatives, as some may contain added sugars. Opt for sugar-free versions to keep your diet as healthy as possible. Whether you choose dairy or dairy alternatives, these products can be part of your breakfasts, snacks, or as a complement to delicious and nutritious recipes.

Healthy fats

Healthy fats are essential for our body, especially for the brain and heart. But how to incorporate them in the right way? Oils such as olive or canola oil, avocados, nuts and seeds are excellent sources. These fats not only improve the taste of your dishes, but also contribute to your cardiovascular health.

A good rule of thumb is to opt for unsaturated fats (the "good" ones) instead of saturated and trans fats (the "not so good" ones). So, when making your list, include a handful of almonds or walnuts for your snacks, add flaxseeds to your yogurt, and use olive oil for cooking. Small changes can make a big difference in your well-being.

3 tips for smart shopping

  1. Planning is key: Before you go to the grocery store, make a list of what you need based on your planned meals for the week. This not only helps you shop efficiently, but also allows you to resist the temptation of unhealthy products.
  2. Read the labels on each product before putting it in your cart: Learning to read nutrition labels empowers you to make informed decisions about what you add to your cart.
  3. Don't go shopping hungry: Try not to go shopping before you have a meal, or after a long time without eating. When we are hungry, we are less able to control our cravings.

Reinvent Your Eating with Oneleaf

Oneleaf takes you on an exciting journey of dietary rediscovery, where health and consciousness come together to revolutionize the way you eat. Conceived by an elite team of medical doctors specializing in hypnosis, our app is your master key to transform your relationship with food, promoting a conscious choice of foods that support your physical and mental health. Experience the convenience of moving towards holistic wellness from the sofa in your home, without the need for in-person appointments or travel. With Oneleaf, you access an intuitive platform designed to guide you step-by-step on this transformative journey.

There is nothing to lose and much to gain, especially now that we offer a free 7-day trial. Take the first step toward the best version of you with Oneleaf and start your journey to a healthier you today.

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