Grocery Shopping List

The first time I went to the grocery store by myself in college, I was clueless. Sure, I had a list of the things I needed, but the second I walked in the door I felt like I was in foreign territory. I didn’t understand where things were, so, if I couldn’t find it in time to catch the next bus back to my dorm, I assumed the store did not sell it. I meandered around like a tourist looking for the restroom. (I don’t like asking workers for help- silly, I know, given that that’s what they are paid to do.) 

It took me a few months, but I finally feel like I’ve got the hang of this grocery shopping thing. Even if I don’t have specific recipes and ingredients in mind, I know what basic items I need. 

Here are some of my tips for grocery shopping: 
Get to know your local grocery stores. Know which ones have what you want. Acquaint yourself with the produce section especially. Don’t buy things just because they are on sale. Food that’s on sale likely expires soon. Make sure that you’ll eat it, and soon. Learn what prices are normal and reasonable. 
Sometimes people feel like they have the right to comment on the contents of your grocery cart. They think it’s funny that you have lots of greens or bananas. They ask you about your "rabbit food". Smile and move on. Make a quirky reply if you like. Just don’t be rude. 
Plan your meals in advance so you know what to buy. (I’ll be posting on that later.) 
Plan when you go. If you don't have a car, find a friend with a car or get to know your public transportation. Know what times are convenient for both you and your friend. Know your bus schedules. 

Warning: The hungrier you are, the more likely you’ll buy anything that catches your eye. (Based on personal experience, I advise not shopping at night when you haven’t eaten anything since lunch!) 

Here is what I base my grocery list on. 

Produce (replenish your supply weekly): 
greens- lettuces for salads and green smoothies
other vegetables- carrots, cucumbers, bell peppers, jicama, zucchini, etc.
fruit bananas, apples, pears, oranges, peaches, mangos, grapefruits, plums, grapes, berries, etc. Try to go for what's seasonal. Here is a good reference chart.

Bulk and cans (get a few each time you shop): 
beans and lentils- Cans can be more convenient, but dry is often healthier. Go for the no salt added cans. 
potatoes 
brown rice 
quinoa 
oats- try steel cut oats for oatmeal and rolled oats for baking 
canned fruit- convenient time and space wise, applesauce makes a great sweetener, just make sure they are in their own juices and not syrup or with added sugar 
nuts and seeds- check for added salt 
diced tomatoes and tomato sauce 
dried fruit- check for added sugars (Would someone please explain to me why people add sugar to an already concentrated form of sugar? Sugar sensory overload!) 
cans of soup- I love Amy’s Organic soups. They’re vegan, delicious, and healthy. Just make sure to get low sodium and, if possible, low fat. (I recently found them for a great price at Costco. They can be expensive at full price in most grocery stores.) 
salsa (Sprouts farmers’ market has great salsa. Mmm… tastes so fresh.) 

Frozen (get a few each time you shop): 
vegetables 
fruit 

Others (purchase as needed): 
non-dairy milks 
juices (not quite as good as real fruit, use more for recipes than an every day staple) 
nut butters 
low sodium broth 
spices- basil, cumin, rosemary, parsley, thyme, oregano, sage, cinnamon, etc. 
cocoa powder 
vanilla 
bars- Larabars, Luna Bars, Odwalla bars, Clif bars,  etc. (Except for the Larabars made of just fruit and nuts, I don't necessarily count these as whole foods, but they're so convenient for long days and times when you can't bring or get to a real meal soon.)

I hope this helps! Add or subtract from this list based on your needs. If you're stumped the first time, just print out this list as a guide. I wish I had had a how to guide when I first went grocery shopping. It would have saved me A LOT of time and money.

I can usually pick out the college students at the grocery store with their ramen noodles and Hot Pockets. Let's change that stereotype and buy REAL food!