Exclusively Curated Healthy Grocery List

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To prepare a grocery list is not like one of the other mundane household chores. It is too a skill. Do not consider grocery buy as trivial as a regular transaction. For, on it depends our health. While we are so fussy and meticulous towards our garment shopping, we aren’t so in the grocery outlet. Our casual intention in the supermarket can really be fatal for our health. Why can’t be we wise in picking out the best product from the bunch? Why don’t we have a nutritional bent of mind while buying the grocery items? Can we not develop this practice? Come, let us revolutionise the practice of grocery buy.

Grocery Store Aisle and grocery list items
Grocery store aisle

Here is the handy Indian grocery list you can screenshot and refer until you are well-versed with. Be assured that the way we would list out grocery list items would not henceforward leave you puzzled while walking down the aisles of a supermarket.

Grocery List

  1. Bakery and Bread

Cram them into your cart: Whole wheat bread, White flour tortillas (Pizza bread) of the myriad of varieties you get in the store, look for the ones with a minimum of 3 to 4 gm of fibre and less than 100 calories per slice.

  1. Frozen Materials

Cram them into your cart: Frozen vegetables and fruits, Frozen sweet corn and peas, Frozen French fries, Frozen shrimp, Flavoured yogurt, Ice-cream blocks, Whipped cream etc.

It is surprising to know that frozen fruits and veggies might be more nutritious than their fresh produce. It’s because the second produce is harvested, it begins to lose nutrients. Since frozen produce is usually iced close to the time it’s picked, and freezing preserves and possibly boosts antioxidants and nutrients, freezing essentially “locks in” good nutrition.

  1. Dairy Products

Cram them into your cart:

  • Paneer or cottage cheese (Lifeline for vegetarian family)
  • Skimmed Milk (Lower in fat and calories, higher in calcium)
  • Full Cream Milk
  • Cheese (Slice, Cubes and Spread)
  • Ghee (Buffalo or Cow)
  • Khoya
  • Butter or Margarine

Get to Know your Cheese Better!

A piece of concerned advice: You need not cut down sugar completely from your diet, however, it is advisable to be not wild for flavoured products, as they are sugar-loaded and is detrimental to health. Non-dairy milk available as coconut, soy and almonds can really be fatal for your gastric health. Carrageenan named ingredient predominates non-dairy milk and is scientifically held responsible for gastrointestinal inflammation. Avoid taking margarine as a substitute for butter as Margarine is abundantly rich in trans-fat which is the leading cause of heart diseases and cancer.

  1. Grains, Legumes, and Starches

And, the Indian grain list runs endlessly

  • Whole wheat flour (atta), White flour (maida), Gram flour (besan), Rice flour, Corn flour, Pearl Millet flour (Bajra), Soya flour, Tapioca Pearls flour (Sabudana), Semolina (sooji)

 

Same long is the legume list

  • Green Gram (Mung), Black Gram (Urad), Chickpea (Chana), Red lentil ( Masoor), Pigeon pea( (Toor), Black-eyed pea (Lobia or Barbatti Beej), Kidney bean (Rajma)
  1. Oils, Sauces, and Condiments

Cram them into your cart:

  • Tomato sauce, Chilly sauce, Soya sauce, Mustard sauce, Black pepper (Kali Mirch), Vinegar
  • Olive oil (extra virgin is its another form), Rice Bran oil, Sunflower oil, Coconut oil, Mustard oil

Cautionary suggestion: Sauces have high sodium content. Try the brands with the minimal amount of it. Also, be selective while purchasing oil. Avoid cholesterol-friendly oil.

  1. Tetra-packs and Canned articles (Minimise the intake)

  • Juices
  • Canned mushroom, Canned fish
  • Soups (tomato, sweetcorn and Manchow)
  • Teas (flavours available)

Canned foods are apparently very promising as they have a long shelf life. In the greed that the products would last longer, we encouragingly buy cans ignoring the fact that canned foods are highly fortified with sodium. Sodium acts as a preservative and is hence profusely used in cans. But as far as health is concerned, sodium is damn lethal. Alluring cans of energy drinks may terrifically appeal you but in reality, these cans camouflage ginormous amount of sugar and can take a toll on our health. Stop gulping down such feigned energy boosters. Rather, rely on a cup of coffee.

Please, do take note of sodium level.

  1. Snacks and Crackers

Cram them into your cart:

  • Dry fruits (cashew, apricot, raisins, and walnuts)
  • Namkeens (mixture, Bhujia, Bhelpuri and so on)
  • Khakhra, Popcorn, Puffed Snacks
  1. Herbs and Spices

  • Turmeric, Cumin seeds, Mustard seeds, Mango powder
  • Black pepper, Coriander powder, Clove, Cardamom
  1. Produce (Avoid Pre-chopped)

Nowadays, fruits are pre-sliced, packed and sold for our ease. But peeled fruits are vulnerable to nutritional loss whereas nutritional load remains intact within unpeeled fruits. Then why buy pre-sliced fruits?

The fact that Indians love food makes them too demanding and fussy about it. Though, above enlisted Indian grocery list would suffice very well and leave you un-scolded. However, your mom’s experiment in her not-so-scientific laboratory may sometimes subject your ears to an absolute alien ingredient. Fret not! We might not have articulated about those not-so-commonly used Indian grocery items, but you’ll definitely get them.

Stop munching on energy bars

As soon as you are at the checkout counter, your eyes automatically are projected on the stack of energy bars which in turn provoke your hands to grab a few. Trust me, this is the worst way to terminate your grocery shopping. You really need to safeguard yourself from this marketing trap as these energy bars are nothing but a storehouse of sugar.

Apart from the above-listed items, what you should always keep in mind is that never haste while grocery shopping. Pay heed to the nutritional composition and ingredients of every product you buy. Do not turn a blind eye to and unfamiliar ingredient and google before cramming it in the cart. Check out on different brands before settling down with any product.