Healthy menus and shopping strategies

By Mayo Clinic Staff

If you're like most, you're looking for ways to make meals healthier yet still enticing. Get your juices flowing to plan healthy menus by browsing healthy recipes online and in cookbooks.

To prepare your healthy menus, you'll need to have healthy ingredients on hand. Your shopping strategies should focus on fresh and unprocessed foods. That means spending more time in the produce section, where you can stock up on fruits and vegetables. Keep an eye out, too, for whole grains and low-fat dairy products.

Another key shopping strategy — don't linger in the snack food and candy aisles. Also be sure to check out the farmers market during the growing season to see what local produce is available.

From Mayo Clinic to your inbox

Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Nov. 19, 2021

See also

  1. 3 diet changes women over 50 should make right now
  2. Added sugar
  3. Alcohol use
  4. Alkaline water
  5. Artificial sweeteners and other sugar substitutes
  6. Autism spectrum disorder and digestive symptoms
  7. Bad food habits at work? Get back on track in 5 steps
  8. Dietary guidelines
  9. Breastfeeding nutrition: Tips for moms
  10. Why is BVO in my drink?
  11. Butter vs. margarine
  12. Caffeine content
  13. Caffeine: How much is too much?
  14. Is caffeine dehydrating?
  15. Calcium
  16. Timing calcium supplements
  17. Calorie calculator
  18. COVID-19 and vitamin D
  19. Can vitamins help prevent a heart attack?
  20. Can whole-grain foods lower blood pressure?
  21. Can zinc supplements help treat hidradenitis suppurativa?
  22. Canned pumpkin: Better than fresh?
  23. Canola oil
  24. Carbohydrate-loading diet
  25. Carbohydrates
  26. Chart of high-fiber foods
  27. Cholesterol: Top foods to improve your numbers
  28. Clear liquid diet
  29. Coconut water: Is it super hydrating?
  30. Coffee and health
  31. Pantry basics for a gluten-free holiday
  32. Cuts of beef
  33. DASH diet
  34. DASH diet
  35. DASH diet: Recommended servings
  36. DASH diet: Shopping and cooking tips
  37. Diet soda: How much is too much?
  38. Dietary fats
  39. Dietary fiber
  40. Diverticulitis attack triggers
  41. Diverticulitis diet
  42. Vitamin C and mood
  43. Prickly pear cactus
  44. Does soy really affect breast cancer risk?
  45. Don't get tricked by these 3 heart-health myths
  46. Eggs and cholesterol
  47. Enlarged prostate: Does diet play a role?
  48. Fast food: Tips for choosing healthier options
  49. Fasting diet: Can it improve my heart health?
  50. Fiber supplements
  51. Ground flaxseed
  52. Food safety
  53. Foodborne illness
  54. Get to know the new Nutrition Facts label
  55. Gluten sensitivity and psoriasis: What's the connection?
  56. Gluten-free diet
  57. Gout diet: What's allowed, what's not
  58. Grass-fed beef
  59. Slide show: Heart-healthy eating after acute coronary syndrome
  60. Heartburn medicines and B-12 deficiency
  61. Herbal supplements
  62. High-protein diets
  63. Holiday recipes
  64. How plant-based food helps fight cancer
  65. How to track saturated fat
  66. Intermittent fasting
  67. Is the keto diet for you? A Mayo expert weighs in
  68. Juicing
  69. Kratom and pregnancy: Not a safe mix
  70. Low-fiber diet
  71. Low-glycemic index diet
  72. Meatless meals
  73. Mediterranean diet
  74. Mediterranean diet recipes
  75. Menus for heart-healthy eating
  76. Moldy cheese
  77. Monosodium glutamate (MSG)
  78. Multivitamins for kids
  79. Nutrition rules that will fuel your workout
  80. Nuts and your heart: Eating nuts for heart health
  81. Omega-3 in fish
  82. Omega-6 fatty acids
  83. Organic foods
  84. Paleo diet
  85. Phenylalanine
  86. Picnic Problems: High Sodium
  87. Prebiotics, probiotics and your health
  88. Prenatal vitamins
  89. Probiotics and prebiotics
  90. Magnesium supplements
  91. Safely reheat leftovers
  92. Sample DASH menus
  93. Sea salt vs. table salt
  94. Health foods
  95. Mediterranean diet
  96. Vegetable recipes
  97. Antioxidants
  98. Fruit 5 ways
  99. Guide to gourmet salt
  100. Guide to herbs and spices
  101. Portion control
  102. Cooking fish
  103. Guide to beans and legumes
  104. Planning healthy meals
  105. High-fiber diet
  106. Sodium
  107. Stevia
  108. Nutritional supplements
  109. Taurine in energy drinks
  110. Thanksgiving recipes
  111. The truth behind the most popular diet trends of the moment
  112. Bromelain
  113. Curcumin
  114. Melatonin
  115. Nutrition and pain
  116. Vitamin C megadoses
  117. Trans fat
  118. Underweight: Add pounds healthfully
  119. Vegetarian diet
  120. Vitamin D and MS: Any connection?
  121. Vitamin D deficiency
  122. Can having vitamin D deficiency cause high blood pressure?
  123. Vitamin D for babies
  124. Vitamin D toxicity
  125. Vitamins for MS: Do supplements make a difference?
  126. Want a healthier dinnertime? Science says change your eating space
  127. Water after meals
  128. Daily water requirement
  129. What do the dates on food packages mean?
  130. What is BPA?
  131. What is meant by the term "heart age"?
  132. Cooking oil
  133. Whole grains
  134. Yerba mate