Printable Grocery List Resources

Posted on January 14, 2012 by admin

According to studies done at the University of Pennsylvania, making a grocery list and sticking to it can help you save up to 23% on your grocery bills! Follow grocery shopping lists and you could end up saving big on your groceries in the long haul. Additionally, you can use technology to your advantage by finding grocery lists to print online. A printable grocery list can save you lots of time by providing you with an easy-to-read, foolproof list.

Benefits of Printable Grocery Lists

Why should you look into downloading a printable grocery list? There are plenty of reasons:

Printable grocery lists are easily legible, unlike our rushed, rapidly-written grocery lists
Finding a grocery list online allows you to personalize your list to your tastes
You can easily find a grocery list that fits your shopping tactics, whether you shop by nutritional content or by price
Printing out a grocery list that’s easy to read will get you in and out of the store in no time

Printable Grocery Lists Available Online

There are many printable grocery list templates and tools available on the web. Here are three options available to assist in your busy life.

#1 GroceryLists.org

GroceryLists.org is a website dedicated to the world of grocery lists, messy and crumpled, misspelled and misprinted, stained and forgotten. However, this delightful site also provides us with the “Ultimatest” Grocery List in Deluxe, Editable, and Vegetarian forms so that you never have to have a messy, crumpled, or misspelled grocery list again. These three lists provide you with neat, printable lists that are fun and colorful, too.

#2 ZipList.com

ZipList is an online service that makes assembling your grocery list a breeze. Features include add and delete item options, sharing list with others, saving recipes, and adding contents of recipes to your shopping list instantaneously. ZipList doesn’t require registration, which is good for those who want a simple list, downloaded and printed in a flash.

#3 Grocerylists.com

Grocerylists.com is a website that posts all kinds of grocery lists online. They have deluxe version as well as a grocery list targeted for vegetarians (much like GroceryLists.org). The lists are divided into common categories, such as meat, snacks, dairy, etc. Under each category are relevant food items with boxes next to them to check off the items you need. Once you print out the list, you can fill it out at your own convenience so that you don’t have to remember everything you need all at once. You can print out lots of the templates ahead of time and just fill them in as things run out.

There are many printable grocery lists available on the web. Try and look for a list that integrates a service and an app too, like Food on the Table. This function will help you access your grocery list from anywhere or even discover grocery store deals and save money. Just get online, fill in your list, print, and you’re ready for a stress-free trip to the grocery store!

Get Organized with a Grocery List Checklist

Posted on October 17, 2011 by admin

Perhaps it’s pride, or maybe just laziness, but nine times out of ten we end up grocery-store bound without a checklist. However, according to surgeon Atul Gawande, author of The Checklist Manifesto: How to Get Things Right, operating without a checklist is inefficient and illogical. “I introduced the checklist in my operating room, and I’ve not gotten through a week without it catching a problem,” Gawande said in an interview. “It has been really eye-opening. You just realize how fundamentally fallible we are.”

Grocery shopping is, by no stretch of the imagination, a surgical procedure, however, we could learn something from Gawande’s advice. Bottom line: we mess up from time to time. A grocery list check list can make it so that nothing slips through the cracks, eliminating one stressor from our lives. While making and completing a checklist may feel like a waste of time to some, it’s extremely helpful and fast, and it allows you to get home from the grocery store with all the necessary ingredients to make a great meal.

Making the Perfect Grocery Store Checklist

While it may sound a bit silly, crafting the perfect, fail-proof checklist takes time and a bit of effort. Now there are plenty of grocery list checklists online that you can customize and print. Whether you’re making a list by hand or you’re customizing one on the web, keep these key factors in mind when making your checklist:

Size: Do you want an enormous checklist that you won’t lose in a huge purse? Or do you prefer a bite-sized list that you can throw in your pocket? Generally, bigger grocery lists, the ones that don’t fall out of your purse, pocket, car, or cart, are better for shopping purposes. An 8.5 x 11 inch piece of paper is ideal for most.
Font: That cutesy font may look fabulous on the computer screen, but it may not be functional as you’re juggling children, cereal boxes, and a grocery cart, all while trying to read your list. Opt for an easily legible font, preferably in a dark color, like black.
Grouping and Flow: Consider grouping your items according to grocery store layout, or even order of occurrence within your grocery store. Thinking about the design of your store while making your list could save you some time when wandering the numerous aisles.
Quantity: Many people don’t include quantity when they’re putting items on their grocery list, but we suggest thinking about the number of each item you need before you step out your door, taking your recipes or meal plans into consideration. Dictating quantity ahead of time could prevent food waste and save you a buck.
Make it mandatory: Grocery lists don’t work unless they’re enforced. Put your grocery list on the refrigerator or post it up on your front door so that you don’t forget your list before you leave the house.

Your schedule’s probably jam-packed with a million things to do. You can make your life a little less disorganized by arming yourself with a grocery list checklist next time you go shopping for groceries. It will save you time and money at the store, which will make it worth the extra effort.

Tips to Navigate the Big Box for Savings on your Walmart Grocery List

Posted on October 11, 2011 by admin

Walmart is more than just a grocery store: it’s a national phenomenon. As the world’s largest public corporation by revenue, this superstore tycoon’s net worth in 2011 was approximately $410 billion, according to Forbes Global. Walmart is not only racking up massive revenue, it defines political demographics, like “Walmart Moms,” and, ultimately saves people money. Research from Global Insight shows that Walmart now saves American families $2,500 each year. While Walmart has helped us save over the years, it can also be a bit overwhelming at times. There are, however, some ways that you can navigate through Walmart’s website or their store to quickly and efficiently get all the items on your Walmart grocery list.

Navigating Walmart Stores

#1 Using Price Match:

Walmart veterans simply rave about the store’s price match policy. For those of you who have never used price match, this feature allows you to purchase an item at Walmart for the same price as that of a competitor store. Of course, to take advantage of this feature, you have to bring a current, dated advertisement in hand, before the cashier rings up the price match item. Take your price match ads to the grocery store with you and put all your price match products in a certain section of the cart so you don’t get confused. Price match aficionados usually prefer to put their price match items aside and lay the advertisements on top of their appropriate item. Walmart will not price match the following:

Items that require a separate purchase to get the ad price
Items with no actual price that require a purchase to get a free item
Items that require a purchase to get a competitor’s gift card
Buy One Get One Free ads with no specific price
Going out of business or close out prices
Percentage off
Competitor’s private label price promotions.

#2 Coupon Overage:

Walmart also has an overage policy. This policy states that coupons may exceed the price of the item and this difference may be given or applied toward the cost of the basket purchase or given back to the consumer in change.

#3 Policy Resistance:

There are times when even the Walmart regulars are met with a little bit of employee resistance. This is usually because the employee is not aware of an overage or price match policy, in which case you should get in touch with the manager for verification. Having the corporate policy on-hand for further verification is always helpful, especially if you’re taking advantage of a new coupon policy. Also, understand that all Walmart managers have the ability to refuse coupons, if they feel it’s necessary.

#4 Buying produce:

While Walmart does take the initiative to buy produce locally, fruits and veggies sometimes appear wilted or old. As nutrients are depleted when fruits and vegetables age, make sure that all your produce is extremely fresh before buying.

#5 When and how to shop:

Morning is always less busy, less messy, and better stocked at Walmart. If you can, start your day by hitting the grocery store first. Also try and leave the kids at home when you shop. If you’re keeping track of your children, using coupons, store policies, and grocery lists, becomes a whole lot more complicated!

Navigating Walmart Online

There are some special features that Walmart provides online. Take advantage of these tools:

Subscribe to Walmart’s twitter feed, where you can find the deal of the day.
Walmart provides free samples through their website for things like shampoo, coffee, and makeup. These samples don’t usually last, so act fast and check their website regularly. Usually, the samples get to your doorstep in about a month.
Find and print Walmart’s coupons listed on their site.

With grocery list in hand, store policy in tow and Twitter subscriptions in place, you’ll be maximizing your savings and taking advantage of all that Walmart has to offer.

Sticking to the Meal Planner Grocery List by Navigating Temper Tantrums

Posted on October 9, 2011 by admin

You’ve made your plan for the entire week, you’ve created a grocery list, and you’re armed and well equipped for the grocery store. With kids in tow, you may be zipping through the grocery store in lightning-fast speed, when suddenly “it” happens. Your children see candy, gum, sweets, or a meal crammed with MSG, preservatives, and processed sugars. Crying, yelling, begging, and whining promptly ensue until you finally cave and buy the candy bar. So much for sticking to the grocery list.

The truth is: supermarkets aren’t just haphazardly organized. Instead, they are deliberately constructed and designed with marketing and sales in mind. The bakery dwells on the periphery of the store, wafting smells of cookies, cakes, and bread into the nearby aisles. Sugar cereals, candy, and toys are placed on the bottom shelves, right at your child’s eye-level, to entice passing children. Even if you get out of the aisle temper tantrum-free, candy, soda, and other sweets taunt your kids in the checkout line. It’s no surprise that your children are tempted to grab the Gummi Bears!

Grocery Store Outbursts: Causes, Prevention, and Intervention

The only way to avoid temper tantrums is to educate yourself and take the necessary action to avoid them. Usually temper tantrums begin to occur at about 1 1/2 years. These bouts of anger can last until about age 4. They don’t call it the “terrible twos” for nothing. So why do temper tantrums occur specifically at these ages? Kids from 1 1/2-2 want to test their limits and see how far they can go before an authoritative figure says, “Enough!”

There are some tactics you can take when trying to prevent an emotionally tumultuous child from lashing out. The National Association of School Psychologists (NASP) has a plethora of articles on their website that can help you learn about your child’s behavior. Robert G. Harrington, PhD, offers plenty of advice to prevent tantrums. For example, use commands instead of questions. “Do you want to get dressed?” turns into the command, “Get dressed,” and limits potential arguments or resistance. Establish routines and traditions to add structure to your child’s life and also warn children when an activity will end by setting a timer or giving 5 minutes of advance notice.

If you need to intervene during a grocery store tantrum, always remain calm, even if you feel embarrassed, guilty, or angry. Before you manage a child, you have to manage yourself first. Being angry is not going to help, but it’s definitely going to set a bad example for your child. Intervene before the child becomes particularly unruly by getting down at the child’s eye level and saying, “Hey, you’re starting to get a little frustrated. Slow down.” If you’re having to hold the child down to prevent him or her from hurting others or taking his rage out on innocent shoppers, reassure the child that you will let them go once their calm and that everything will be all right. However, the NASP website advises, never, under any circumstances, giving into a tantrum. Logically, giving into a tantrum will only increase the frequency of the outbursts. Additionally, resist the urge to reward your child after he or she has come down from their anger high. Temper tantrums should not yield treats or rewards!

Overall, grocery store tantrums are bound to happen. The key to dealing with them? Stick to your guns and to your grocery list. Resisting the urge to buy those treats to pacify your child can help you save money and teach him or her an important lesson.

Sample Grocery List for a Well Balanced Pantry

Posted on October 8, 2011 by admin

In general, we like to fantasize about grocery shopping as a leisurely task and imagine ourselves pursuing an open air famers’ market, the sun shining on our faces while we carefully select perfectly ripened fruit and veggies before gingerly placing them in our wicker baskets. This idyllic version of the grocery shopping chore is in distinct contrast to the reality of the supermarket! You basically play linebacker, pushing a metal shopping cart through tight grocery store aisles. You zigzag acrobatically across the store to get checked out and race home to the kitchen before your kids start begging, “What’s for dinner?”

Truth be told, sometimes we just don’t feel like going to the grocery store at all, and guess what? That’s okay. If you have a well-stocked pantry, you can survive for several days without stopping by the local grocer during those especially busy times. So plan ahead and next time you visit the grocery store, follow our sample grocery list guidelines for the perfectly stocked pantry.

Making Your Pantry Grocery List

When constructing your grocery list, think about foods in terms of the major food groups to dictate what you should buy for your pantry. With a little creativity, you can actually stock all five of the food groups in the USDA Food Pyramid! Laying out a grocery list in terms of food groups will make creating your list and shopping for the items much easier. And no matter what, you will have a fully balanced diet on hand for any emergency!

Bread, Cereal, Rice, and Pasta

While that loaf of fresh bread certainly isn’t a pantry item, all the things you need to make bread are perfect for keeping in the pantry. Flour, sugar, salt and yeast are all dry and store well. You will also need a little oil (see fats).

Make sure you always have a box of cereal or granola on hand. Cereal and grains are easily preserved in your pantry. Keep one or more of rice, quinoa, or polenta on hand for an interesting alternative to potatoes. Pasta also makes a great pantry item. When combined with bottled pasta sauce or canned tomatoes, it comprises an entire meal without requiring a special trip to the grocery store.

Fruits and Vegetables

Since fresh fruits and vegetables are definitely not going to last in your pantry, try to stay stocked with dried fruits and canned veggies.

Banana chips, dried blueberries, craisins, and dried apricots make delicious snacks. While dried fruits are chock-full of fiber, calorie and sugar contents are, logically, more concentrated than in fresh fruits. Additionally, phytonutrients are depleted in the drying process of fruits. To supplement your fruit serving, buy canned fruits, where nutrients are generally preserved. However, make sure to check the labels of all your canned fruits and veggies and opt for those that are low in sugar (fruits canned in their own juice rather than in sugary syrup) and sodium.

Canned beans, artichokes, asparagus, tomato sauces, and sun-dried tomatoes in olive oil also provide great additions to any dish for those times when you can’t make it to the grocery store. You can also get chili peppers or dried mushrooms to add a little kick to any dish, as well as concentrated soups (especially mushroom) that make a great lunch or provide the basis for casseroles, risottos, and sauces.

Milk, Yogurt, and Cheese

Dairy can be a difficult pantry group. However, you can stock a box of dried milk, a carton of long life milk (either cow, almond. or soy) or evaporated milk.

Meat, Poultry, Fish, Dried Beans, Eggs, and Nuts

Since proteins are most commonly found in perishable foods, like chicken or seafood, most pantries are bereft of this food group. However, you can get your daily dose of protein from the pantry by stocking up on canned chicken or Chicken of the Sea (Tuna)! Tuna also comes in vacuum sealed packages, which take up less space than cans.

Unsalted soy beans also have an astounding amount of protein with about 68 grams for every cup, according to the U.S. Department of Agriculture. Dried chickpeas are yet another great source of protein and can be soaked and cooked up to make falafel or hummus.

Eggs are also available in both powdered form and long-life cartons (both whole egg and just egg whites). Other sources of protein include nuts, like almonds, cashews and walnuts. Almond butter (a healthier alternative to peanut butter) often does not require refrigeration and is a great pantry staple.

For pantry proteins that can be munched on the go, pick up one of the numerous protein bars or high protein snack bars available at the store, which are portable, organic, and delicious.

Fats, Oils, and Sweets

Always have a pantry with a healthy fat, most often found in oils that can be used for cooking, vinaigrettes, or dips. These healthy fats my include olive oil and canola oil. You will probably need limited amounts of oils, so check your pantry before purchasing another bottle of olive oil. Nuts and almond butter will also give you a dose of fat, along with a healthy serving of protein.

For the sweet tooth, try stocking some semisweet chocolate chips that can be used in baking, combined with granola to make trail mix, or melted over popcorn or nuts for a sweet treat.

Miscellaneous Pantry Essentials

After checking off all your major food groups, think outside of the box to make sure you have everything in your pantry to make a terrific meal. Spices are essential. Keep some of the basics handy, like garlic and onion powder, mixed Italian seasonings (which include oregano, thyme and rosemary) as well as a rub or chili powder. Try to buy your seasonings in the bulk aisle, where they are less expensive than the pre-packaged alternative. Extras like breadcrumbs are all great to cook with and can make a vast array of meals. You should also stock up on airtight containers so that you can store your pantry foods for months to years on end. After organizing your pantry, make sure to go through all of your pantry foods every three months or so to make sure nothing has expired.

Follow this sample grocery list with all the necessary food groups to assemble a picture perfect pantry. For those days when you simply don’t want to force your way through the crowded grocery store, you can always rely on a great pantry to help you make a nutritious, scrumptious, and piping hot dinner with ease.

Downloading and Using a Grocery List Generator

Posted on October 4, 2011 by admin

About 73.3 million people in the U.S. now own smartphones, according to eMarketer, and about 70% of those people actively download apps. We use the internet and our phones for everything else. Why not use them for grocery shopping, too? Grocery list generators, available both online and on your smartphone, can make grocery shopping easier from recipe to checkout line.

So what the heck is a “grocery list generator,” exactly? Grocery list generators allow you to download and store recipes, then get the right amount of ingredients straight to your grocery list, hassle free.

How the Grocery List Generator Works

Grocery list generators can be found either online through websites, through plug-ins, or in apps. Most of these apps, plug-ins, and online generators are completely free. Many basic grocery list generators allow you to:

Map out the aisles of your supermarket
Share your recipes on the web
Alter existing recipes or grocery lists
Add photos that accompany your recipes and show the final result
Customize and print your grocery list
Sync your grocery list generator with your supermarket to optimize savings and find deals and coupons

Whether a grocery list generator boasts all of these functions or only a handful depends solely on the caliber of the tool.

Comparing List Generator Technology

After you’ve decided what functions you need on your grocery list generator, go out there and try to find one that will work best for you. Our favorite grocery list generators typically have an archive of delicious recipes, then allow you to decide on recipes you want to make and generate a grocery list from there. Generators that cost money will generally allow you to use a free trial, or “light version,” so you can try before you buy. The iPhone app store has plenty of reviews on iPhone apps, including grocery list generators, so inform yourself of the pros and cons of each generator. Most importantly, make sure the interface of your generator is clean and approachable. If you don’t have the time to write out a list to take with you to the grocery store, a grocery list generator may be the solution. Generating a grocery list online will help you plan out your nutritious meals quickly and effectively, and it will make your grocery shopping experience a pleasure rather than a chore.

Resources to Format and Find a Printable Grocery List Template

Posted on September 30, 2011 by admin

You may have already read our article on how to find the perfect grocery list template for you but you still may have trouble formatting, editing, or printing your grocery list templates. Luckily, we have some resources where you can find a grocery list template that’s easy for you to format, whether you feel most comfortable with Mac Pages or Microsoft Word.

#1 PDF: Grocery lists templates generally transfer well to PDF format, and PDF templates don’t usually require you to do much formatting. If you want to be able to type entries into your PDF grocery list template, you should make sure that you download a template that is not read-only and that allows you to enter text. Read-only versions of PDF grocery shopping list templates will need to be printed, and you’ll have to handwrite items, prices, and other information on the template.

If you don’t already have Adobe Acrobat Reader, install it by visiting the Adobe website. You’ll need Adobe Acrobat Reader to view, edit, save, and print templates that are in PDF format.

#2 Microsoft Word: Since Microsoft Word is generally made for writing out long essays or documents, formatting a chart (which a grocery list will generally provide you with) may be tricky.

Fortunately, most Microsoft Word templates you can download are already formatted for you. Editing a template on Microsoft Word just takes a few clicks and a little bit of typing, and printing on Microsoft Word is simple and straightforward.

#3 Excel: Excel will most likely only be used for grocery list templates that are computing data, like budgets or prices of individual data.

If you use a grocery list template primarily for budgeting, Excel will help you quickly add up prices and assess whether your trip to the grocery store will cost you more or less than you desire. Excel can also help you figure out which non-essential items you should take off your grocery list to save money.

#4 Mac Pages: Unfortunately, there aren’t a lot of grocery list templates that are available exclusively for Mac Pages (you can look at pre-formulated templates on the Pages database or import Word documents into pages).

Once you’ve imported a Word document into Mac Pages, you can easily edit, print, and save it. Since Mac Pages is similar to Microsoft Word in many ways, you can expect a similar grocery list template experience in both programs.

If you have a program you’re more comfortable using, you can usually export/import templates from other programs into that program. However, it may be easier to simply find a template online already in the format you are familiar with.

A $100 Weekly Grocery List Challenge

Posted on September 28, 2011 by admin

While the average American now only spends about 13.3% of their budgets on food, 42% of that money is spent in restaurants, according to the Bureau of Labor Statistics. Why the change? Many Americans feel like they don’t have time to cook, go to the grocery store, and budget. However, budgeting is an important part of managing the household and, ultimately, being able to buy what you want. People at the Project Food Blog and other budget food websites often challenge their followers to take the $100 challenge, live on $100 dollars per person, per month. For the average 4-person family, that’s $100 when you hit the grocery store each week. This week, try making a weekly grocery list that rings in around $100. You never know what you can achieve until you try!

Creating a $100 Weekly Grocery List

No Eating Out: It’s time to put down the menu and stop eating out. Consider this an intervention. Try to cut the eating out habit for just one month and see how you do.
Reduce your Meat Intake: Limit your meat intake and you’ll save big. Why? Meat’s pricey! Instead try to find protein-packed veggies and beans, like black beans, corn, peas, and lentils.
Stick to Your Grocery List: You have to stick to your grocery list if you ever expect to budget correctly. This means not grabbing that magazine that piques your interest at the counter and deciding against that something extra.
Homemade snacks: Reduce snacking and eating in between meals. This will help you save big time; all of that snacking adds up. Replace your snack foods, like boxed crackers and granola bars, with cheaper snacks, like homemade crackers, nuts, and fruits.
Drink water instead of bottled juices, sodas or other sugary/sugar-free drinks. Kool-Aid and other sugary drinks are money wasted on substances with little sustenance. Instead, opt for good ol’ H2O.
Change your breakfast: Start thinking differently about food and opt for foods that will keep you fuller, longer. Most protein sources keep you much fuller than carbohydrates. This is especially important for breakfast, when most people load up on cereal. Swap cereal for omelets and you’ll be feeling full hours later, and therefore less likely to snack.
Make sure your coupons are saving you money: Sometimes the coupons provided aren’t exactly for smart items with a lot of longevity. Additionally, coupons tend to be provided for name brand products when you could just buy the store brand and save even more cash than you would using the coupon for the name brand product. Analyze your coupons and make sure that you’re using them for a smart buy.

Just because your eating frugally, doesn’t mean you have to give up good food. You can easily make delicious veggie burgers, bell pepper fritattas, french toast, hummus, crepes, and seared tuna with ginger sauce, even on your budget. All of these dishes are extremely thrifty yet filling and delicious. Next time you’re making a weekly grocery list, try out the $100 challenge. You never know, you could be a lot better at budgeting than you thought.

Planning a Low Sodium Diet with Your Printable Grocery Shopping List

Posted on September 24, 2011 by admin

Ninety percent of people in the United States consume more than the recommended amount of sodium, according to a report from the Centers for Disease Control and Prevention. A surplus of sodium in the diet raises blood pressure, which, in turn, increases the risk of heart disease and stroke — diseases that kill more than 800,000 Americans each year. Instead of shaking table salt onto everything that passes your lips, use a printable grocery list as a tool to minimize your sodium intake and lower your risk for heart disease and stroke.

What is a Printable Grocery Shopping List?

A printable grocery shopping list is a shopping list you can find online and print out, rather than writing your own grocery list by hand. It’s extremely easy to find one online, simply search and find one that appeals to you.

How can it help me minimize my salt intake?

Minimize your salt intake by writing the amount of sodium alongside all of your grocery store items or by starring historically high sodium items like deli meats, bread and rolls, poultry, soups, cheeseburgers, cheese, pasta, meat dishes, potato chips, and pretzels. Check the sodium levels of items on your printable grocery list as you walk through the grocery store and make sure you don’t pick high sodium foods.

What foods should I put on my printable grocery shopping list that are low in sodium?

A product is considered low sodium if it has less than 140 mg per serving. If you want to decrease your sodium intake, shoot for about 2,000 mg or 2 g of sodium per day. Foods that are naturally low in sodium include fresh foods, like fruits and veggies, and some grains, like rice and shredded wheat. While dried beans are great for a low sodium shopper, watch the sodium content in canned beans to avoid a kick of sodium. You should also watch out for the high sodium contents in canned soups, frozen dishes, tomato juice, ham, and bacon, canned beans, and almost all prepared foods.

There are plenty of low sodium products out there for those that want to cut their salt intake. Just make sure to keep your eyes on the labels and use a printable grocery shopping list to drastically reduce your sodium intake.

Counting Calories with Grocery Lists to Print

Posted on September 23, 2011 by admin

Are you watching your calorie count? According to research by Alexander Chernev, an associate professor of marketing at the Kellogg School of Management, “Those most concerned with their weight are also more likely to underestimate the calorie content of a meal.” Counterintuitive? Definitely. Chernev explains the implications of his study by saying that dieters are, therefore, “more likely to overconsume and consequently more likely to gain weight.” Instead of lamenting Chernev’s studies, do something about it! Make your grocery lists with calories per serving next to each item so that you can better track your caloric intake and achieve weight loss goals.

How to Make Your Calorie-Counting Grocery Lists

Caloric grocery lists work the same as regular grocery lists, except that before you hit the grocery store you should jot down the expected number of calories in each item on the list. This will not only make you more cognizant of your caloric intake in general and educate you regarding the calories of each food, but it will also train you to always double check your food labels before buying a certain item. You never know, a food that you always thought was low calorie actually could be higher in calories than a healthier alternative.

Resources to Find Calorie Contents per Item

So how do we find accurate calorie counts before we hit the grocery store? Luckily, there are plenty of food databases out there that allow you to see the average number of calories per item (per serving) so that you can do your research before you hit the aisles. For example, Livestrong.com provides a library of over 1,557,800 foods to help you more accurately count calories. Madelyn Fernstrom, director of the Weight Management Center at the University of Pittsburg prefers SparkPeople calorie counter because of its goal range for calories and macronutrients. This tool has an enormous database of foods with accurate nutritional data, much of which is retrieved from the USDA’s food data and verified user submissions. You can also check out your favorite brands online and view their nutritional content and calorie counts.

Tips to Keep in Mind When Configuring Calories

When you get to the grocery store, don’t simply compare two items side by side, glance at the number of calories, and pick the one that’s closest to your researched calorie goal, as listed on your grocery list to print. Instead, make sure that you’re comparing your items based on calories per serving size. One box of cereal may list calories based on a 1/2 cup, while another may list calories of 1 cup. Some products try to “trick” the consumer into thinking the calorie count is lower by minimizing the serving size. Additionally, don’t simply analyze the number on the box. Look at the ingredients list and try to steer clear of products with trans fats, high fructose corn syrup, or preservatives. Sometimes the lower calorie option isn’t always the healthiest one.

After analyzing the items on your caloric grocery list to print, going shopping, and repeating the process, you’ll be able to better gauge your caloric intake on a daily basis and, with some exercise, achieve your weight loss goals.