Healthy Eating Tuesday Challenge

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Healthy Eating Tuesday Challenge: Write a healthy grocery list for your next trip to the grocery store. Stock up on healthy foods like grains, fruits, vegetables, dairy, protein and other basics on your next trip to the grocery store.

Due to the COVID-19 pandemic, Americans are urged to maintain social distancing by minimizing their trips outside of the home, including to the grocery store. The CDC recommends having at least a two-week supply of food in your home during the pandemic. Reduced ability to grocery shop, along with limited and unpredictable grocery store inventory can make shopping for healthy food somewhat of a challenge during this time! But you can find long-lasting and shelf-stable products that allow you to make a variety of healthy meals. Stock up on these healthy foods on your next trip to the grocery store:

Grains: Try oatmeal for a hearty breakfast, quick-cooking pasta for a spaghetti dinner, a refrigerated pizza crust for a make-your-own pizza meal, whole-grain tortillas for taco nights, whole grain bread for sandwiches, and frozen whole wheat waffles for a breakfast treat. Grains such as couscous, quinoa, and farro are all healthy fiber-rich, nutrient-rich options. When shopping, try to make half your grains whole grains.

Fruits: Fresh fruits that can last a long time include apples, pears, oranges, grapefruit, and melons. Frozen fruit is a terrific option. Canned fruit in water, not syrup, and dried fruit without any added sugar can also be good options when fresh or frozen fruit is not available.

Vegetables: Cabbage, onions, carrots, celery, potatoes, squash, beets, brussels sprouts, broccoli and kale are some vegetables that will last a long time on your counter or in your fridge. Frozen vegetables are just as good as fresh! Canned vegetables should be rinsed before using to remove excess salt. Remember that half of your plate should be fruits and vegetables.

Dairy: Try to buy reduced-fat and low-fat dairy options. Shelf-stable milk is a great option and you’ll find them in the aisles instead of the refrigerator section. For non-cow’s milk options, choose items that are fortified with calcium and have no added sugar. Harder cheeses last longer than soft cheeses. Cheddar cheese will last 3-4 weeks in the refrigerator.

Protein: With proper storage, fresh eggs can last 3-5 weeks. Frozen seafood like shrimp and fish fillets can taste fresher than getting a fish off the counter. Choose lean meats, fresh or frozen, such as chicken, white meat turkey, and lean beef. Other options for healthy proteins include canned tuna, canned and dried beans, and nuts & nut butters. 

The Basics: Don’t forget that to make any healthy recipe, you’ll need a few basic staples. Choose a healthy fat to cook with, such as canola oil or olive oil, and include some balsamic vinegar and white wine on your list to add flavor. Salt and pepper are essential along with onions and garlic.

Your challenge for today is to write a healthy grocery list for your next trip to the grocery store. For more on healthy meal planning for two weeks, visit Choose My Plate. Remember to post on our Facebook page about how you met this challenge!

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