Your Weight Loss Grocery List (Dietitian Approved) | XpertsReviews.com

The grocery store is full of options, some beneficial for weight loss and others focused more on taste than nutrition. While all foods can fit into a weight loss diet in the right portion sizes, there are some options that can make your journey more successful. With thousands of items to choose from, it can be overwhelming to sift through the options.

Losing weight can benefit many aspects of your health. Choosing nutrient-dense foods while limiting those that contain empty calories is a good start. Surprisingly, eating for weight loss doesn’t require elaborate meals with lots of ingredients. Many packaged food products can help you reach your goals and pair with fresh foods to create balanced meals and snacks.

If you’re having trouble navigating the grocery store to find foods that support your weight loss goals, you’ve come to the right place. Read on to learn how to create a dietitian-approved shopping list for weight loss.

How to Create a Grocery List to Lose Weight

When choosing grocery products that support your weight loss goals, keep these key factors in mind:

• Buy on the perimeter: The perimeter of the store typically carries fewer processed foods like fruits, vegetables, proteins, and dairy. While you may not find everything you need in these sections, they should serve as a foundation for your shopping list.

• Choose items with fewer ingredients: In the middle aisles, look for whole grains, beans, nuts and nut butters—foods that have undergone minimal processing and contain few added ingredients.

• Focus on protein and fiber: Foods high in protein and fiber improve satiety and help keep you satisfied throughout the day. Nutrient-dense foods like fruits, vegetables, proteins, and whole grains contain fiber, protein, and other essential nutrients. Limiting foods with added sugar and saturated fat, especially processed foods that contain one or both, will reduce empty calories in your diet and support your weight loss goals.

Read on for our ultimate weight loss grocery list, and for more, don’t miss The 30 Best Foods for Weight Loss.

Fresh products

Fruits and vegetables are known for their fiber, vitamin and mineral content. While micronutrients are essential to a healthy diet, fiber is especially important for weight loss. Research It even states that soluble fiber in your diet can help reduce visceral fat, which is the most concerning fat in your midsection. All fresh fruits and vegetables should be part of your weight-loss diet, and choosing a variety from each category helps ensure you’re getting a wide range of nutrients into your diet. The following list of produce includes some of the highest fiber content.6254a4d1642c605c54bf1cab17d50f1e

• Berries
• Pears
• Pomegranate seeds
• Kiwi
• Passion fruit
• Guava
• Apples
• mango
• Lawyer
• Spinach
• Yam
• Cruciferous vegetables
• Carrots
• Hummus

15 Best Fruits and Vegetables for Weight Loss

Lean Protein

Protein is another essential nutrient. which can improve your satiety. In fact, protein has the highest satiety factor among macronutrients and can also increase the number of calories you burn while digesting food. The combination of these factors can promote weight loss. When choosing proteins, you should choose options with minimal saturated fat content and include a variety of options to achieve a more varied nutrient profile.

• Fish (salmon and tuna contain more omega-3 fatty acids than other fish)
• Shrimp
• Chicken (white meat and skinless options are lowest in saturated fat)
• Ground turkey
• Lean ground beef (at least 90% lean meat)
• Lean cuts of beef (sirloin, roasts, filet mignon)
• Lean cuts of pork (tenderloin, chops)
• Eggs and liquid egg whites (you will probably find eggs near the dairy)
• Tofu (you will probably find some near the product)
• Cold cuts (nitrate-free)
• Roast chicken

The 10 Healthiest Lean Proteins You Can Eat

Whole grains

You’ll find whole grains in the middle of the store. This is where things can get tricky with lots of high-sugar options mixed in with the healthier selections. In general, whole grains are high in fiber, and some may even have notable protein. Look for options with minimal added ingredients, and compare brands to find the ones with the highest fiber and protein content and the least amount of added sugar.

The 9 Best Whole Grain Breads Available in Grocery Stores

Healthy Fats

While this category includes many types of dry goods, you’ll also find healthy fats in fresh foods, like avocado and fish. Healthy Fats are unsaturated and contain specific fatty acids, such as omega-3s. Fats are generally more filling than carbohydrates, making them beneficial for weight loss. They also provide a host of other benefitssuch as antioxidants and support for heart health.

• Nuts (choose plain or lightly salted options)
• Seeds (including chia, flax and hemp seeds)
• Nut and seed butters (choose options without added sugar, like the 15 Healthiest Nut Butters on the Grocery Store Aisle)
• Olive and avocado oils
• Canned sardines and anchovies
• Tahini
• Vinaigrette (made with healthy oils, such as extra virgin olive oil and avocado oil)

The 13 Healthiest Salad Dressings to Buy, According to a Dietitian

Dairy products and dairy alternatives

Dairy products are a unique source of certain nutrients, including calcium and vitamin D. In general, dairy products also provide protein and fat with fewer carbohydrates. Unfortunately, many dairy products can be a source of added sugar, so you’ll want to be careful about that when choosing your dairy products, especially flavored ones.

The 17 Best Low-Sugar Yogurts on Grocery Store Shelves

Frozen food

The frozen food section offers a plethora of convenient meals and snacks. However, it also has plenty of less nutritious treats, desserts, and fried foods. Fruits and vegetables are a great choice here, and if you’re looking for something sweet, there are healthier alternatives with less sugar than traditional frozen treats.

• Fruits (no added sugar)
• Vegetables
• Chicken (not breaded, not fried)
• Edamame
• Healthier Frozen Desserts

15 Low-Calorie Frozen Desserts for Weight Loss

Meal and Snack Ideas for Weight Loss

Breakfast

• Greek yogurt with berries and nuts
• Scrambled eggs with spinach; whole grain bread topped with avocado
• Frozen fruit smoothie, spinach, Greek yogurt, chia seeds
• Avocado toast topped with hemp seeds and tomato slices
• Oatmeal topped with berries and nut butter

20 Healthy Breakfast Recipes for Weight Loss and Busy Mornings

Lunch

• Large salad with lettuce and vegetables of your choice, roast chicken, vinaigrette and chickpeas
• Half sandwich with slices of cheese and cold cut turkey, accompanied by fresh fruit
• A serving of crackers topped with cheese and deli ham; served with raw vegetables dipped in hummus
• Homemade pasta salad with bean noodles, tomatoes, zucchini and arugula tossed with olive oil and lemon juice
• Shrimp cocktail with crackers dipped in avocado puree

Dinner

• Turkey burger on whole grain bun with olive oil roasted broccoli
• Spaghetti made with bean noodles and no-sugar-added marinara sauce; side salad
• Lean ground beef seasoned like taco meat and served in large lettuce leaves with sliced ​​avocado; served with black beans
• Stir-fried diced chicken breast and mixed frozen vegetables; serve over brown rice and garnish with soy sauce
• Quinoa salad made with quinoa, chickpeas, diced tomatoes and cucumber; drizzle with olive oil and lemon juice and garnish with avocado

65 Healthy Dinner Recipes for Weight Loss

Snacks

• Air Popped Popcorn with String Cheese
• Raw vegetables dipped in hummus
• White cheese garnished with pear
• Apple dipped in nut butter
• Hard-boiled egg with kiwi

The 50 Healthiest Weight Loss Snacks on the Grocery Store Aisle

Melissa Rifkin, M.Sc., DP, CA