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.

Oct. 08, 2019

See also

  1. MIND diet may cut Alzheimer's risk
  2. 3 diet changes women over 50 should make right now
  3. 3 key changes in the new Nutrition Facts label
  4. Healthy-eating habits
  5. 5 tasty ways to tweak recipes for healthier eating
  6. Navigate the farmers market
  7. Reduce sugar in your diet
  8. Acai berries
  9. Added sugar
  10. Alcohol use
  11. Alkaline water
  12. Mediterranean diet
  13. Artificial sweeteners and other sugar substitutes
  14. Autism spectrum disorder and digestive symptoms
  15. Bad food habits at work? Get back on track in 5 easy steps
  16. Beans and other legumes: Cooking tips
  17. 2015-2020 Dietary guidelines
  18. Boost your calcium levels without dairy? Yes you can!
  19. Breast-feeding nutrition: Tips for moms
  20. Why is BVO in my drink?
  21. Butter vs. margarine
  22. Caffeine content
  23. Caffeine: How much is too much?
  24. Is caffeine dehydrating?
  25. Calcium
  26. Calcium supplements for men
  27. Timing calcium supplements
  28. Calorie calculator
  29. Calories in sushi
  30. The role of diet and exercise in preventing Alzheimer's disease
  31. Can low vitamin D cause high blood pressure?
  32. Can vitamins help prevent a heart attack?
  33. Can whole-grain foods lower blood pressure?
  34. Canned pumpkin
  35. Canola oil
  36. Carbohydrate-loading diet
  37. Carbohydrates
  38. Chart of high-fiber foods
  39. Cholesterol: Top foods to improve your numbers
  40. Clear liquid diet
  41. Coconut water: Healthy drink or marketing scam?
  42. Coffee and health
  43. Benefits of cooking at home
  44. Strategies to prepare and enjoy healthy meals at home more often
  45. Pantry basics for a gluten-free holiday
  46. Cuts of beef
  47. DASH diet
  48. DASH diet
  49. DASH recommended servings
  50. DASH diet tips
  51. Detox diets
  52. Diet soda: How much is too much?
  53. Dietary fats
  54. Dietary fiber
  55. Diverticulitis attack triggers
  56. Diverticulitis diet
  57. Vitamin C and mood
  58. Prickly pear cactus
  59. Does soy really affect breast cancer risk?
  60. Don't get tricked by these 3 heart-health myths
  61. E. coli and food safety
  62. Make healthy snack choices
  63. Eggs and cholesterol
  64. Energy drinks
  65. Enlarged prostate: Does diet play a role?
  66. Eye vitamins: Can they prevent or treat glaucoma?
  67. Fast food: Tips for choosing healthier options
  68. Fasting diet: Can it improve my heart health?
  69. Fat grams
  70. For a healthy gut, feed the good bugs
  71. Fiber supplements
  72. Fish and polychlorinated biphenyls (PCBs)
  73. Ground flaxseed
  74. Food safety
  75. Foodborne illness
  76. Get to know the new Nutrition Facts label
  77. Gluten sensitivity and psoriasis: What's the connection?
  78. Gluten-free diet
  79. Gluten-free alternatives to wheat flour
  80. Glycemic index diet
  81. Gout diet: What's allowed, what's not
  82. Grape juice health benefits
  83. Grass-fed beef
  84. Guidelines for a good ileostomy diet
  85. Healthy breakfast options
  86. Is chocolate healthy?
  87. Healthy cooking for singles or couples
  88. Healthy heart for life: Avoiding heart disease
  89. Ingredient substitutions
  90. Healthy-cooking techniques
  91. Slide show: Heart-healthy eating after acute coronary syndrome
  92. Heartburn medicines and B-12 deficiency
  93. Herbal supplements
  94. High-fructose corn syrup
  95. High-protein diets
  96. Alcohol during the holidays: 4 ways to sip smarter
  97. Holiday recipes
  98. Holiday weight: How to maintain, not gain
  99. Meat and poultry
  100. How plant-based food helps fight cancer
  101. How the right diet can help an overactive bladder
  102. How to use food to help your body fight inflammation
  103. Improve brain health with the MIND diet
  104. Integrative medicine: Different techniques, one goal
  105. Is gluten-free a healthy way to eat?
  106. Takeout containers
  107. Is the keto diet for you? A Mayo expert weighs in
  108. Juicing
  109. Depression and diet
  110. Kratom and pregnancy: Not a safe mix
  111. Lentils: How do I cook with them?
  112. Low-fiber diet
  113. Sample menu
  114. Meatless meals
  115. Mediterranean diet
  116. Mediterranean diet recipes
  117. Menu planning
  118. Menus for heart-healthy eating
  119. Moldy cheese
  120. Monosodium glutamate (MSG)
  121. MUFAs
  122. Multigrain vs. whole grain
  123. Multivitamins for kids
  124. Credible nutrition information
  125. Nutrition Facts label
  126. Nutrition rules that will fuel your workout
  127. Nuts and your heart: Eating nuts for heart health
  128. Olive oil
  129. Omega-3 in fish
  130. Omega-6 fatty acids
  131. Organic foods
  132. Paleo diet
  133. Percent Daily Value
  134. Phenylalanine
  135. Picnic Problems: High Sodium
  136. Play it safe when taking food to a loved one in the hospital
  137. Prebiotics, probiotics and your health
  138. Prenatal vitamins
  139. Magnesium supplements
  140. Healthy eating plans
  141. Raw water: Risky fad?
  142. Recipe makeovers
  143. Safely reheat leftovers
  144. Sample DASH menus
  145. Sea salt vs. table salt
  146. Reduce sugar in your diet
  147. Simple steps to making fall soups
  148. Health foods
  149. Mediterranean diet
  150. Vegetable recipes
  151. Antioxidants
  152. Fruit 5 ways
  153. Guide to gourmet salt
  154. Portion control
  155. Cooking fish
  156. Guide to beans and legumes
  157. Planning healthy meals
  158. High-fiber diet
  159. Guide to herbs and spices
  160. Social eating can be healthy and enjoyable
  161. Sodium
  162. Sodium nitrate in meat: Heart disease risk factor?
  163. Soup recipes
  164. Stevia
  165. Sugar challenge: Cut the sweetness for 2 weeks
  166. Summer recipe collection
  167. Nutritional supplements
  168. Tap water or bottled water: Which is better?
  169. Taurine in energy drinks
  170. Thanksgiving recipes
  171. Cooking frozen turkey
  172. The best foods for healthy skin
  173. The right way to wash fruits and vegetables
  174. The truth behind the most popular diet trends of the moment
  175. Are dietary supplements right for you?
  176. Bromelain
  177. Calories and nutrients to fuel sports performance
  178. Curcumin
  179. Dietary supplements: What to know before you buy
  180. Is your dietary supplement safe?
  181. Melatonin
  182. Nutrition and pain
  183. Smart practices for healthy living
  184. Tips for staying supplement savvy
  185. What are omega-3 fatty acids from fish oil?
  186. What are probiotics?
  187. What are multivitamin/mineral dietary supplements?
  188. What is Boswellia?
  189. What is ginger?
  190. What is whey protein?
  191. Vitamin C megadoses
  192. Trans fat
  193. Ultraprocessed foods: Convenience at what cost?
  194. Underweight: Add pounds healthfully
  195. Vegetable juice
  196. Vegetarian diet
  197. Vegetarian Kids
  198. Vegetarian recipes
  199. Vitamin D and MS: Any connection?
  200. Vitamin D: Can it prevent Alzheimer's & dementia?
  201. Vitamin D deficiency
  202. Vitamin D for babies
  203. Vitamin D toxicity
  204. Vitamins for MS: Do supplements make a difference?
  205. Vitamins 101
  206. Want a healthier dinnertime? Science says change your eating space
  207. Water after meals
  208. Daily water requirement
  209. Functional foods
  210. What do expiration dates really mean?
  211. What does a 'seal of approval' mean?
  212. Understand clean eating
  213. What is BPA?
  214. What is clean eating?
  215. What is meant by the term heart age?
  216. Wheatgrass
  217. Cooking oil
  218. White whole wheat
  219. Whole grains
  220. Why does diet matter after bariatric surgery?
  221. Yerba mate
  222. Cook a perfect Thanksgiving dinner