Are you the kind of person who grabs everything at the supermarket? Do you come home and wonder what did you spend your money on? Are you aware of the required nutrients for you and your family? If you have answered yes to a single of these questions then you need to have a handy grocery list with you every time you are on a shopping spree.

Fruits and vegetables should make up 60%. Fruits are a good source of water, minerals and vitamins. They are low in calories and make a perfect snack. Help yourself to 5 to 7 servings of fruits and vegetables daily and choose a variety of foods to avoid getting tired of eating the same old fruits. Bananas are extremely healthy and they are very good for the digestive system. Melons are a great source of minerals and they are packed with water. Oranges are bursting with Vitamins that are always needed. Grapes are great to munch on.

Another essential for your list is whole grain rice, whole grain pasta, whole grain cereal and whole grain biscuits. They are an important source of minerals, vitamins and fiber. A modern diet normally lacks these essential foods.

Make sure you have eggs and fish in your shopping cart as well. Choose the kinds that do not need to be deep fried.

Include fruit juices, milk and yogurt in your diet. Skip the aisle with aerated drinks, colas and energy drink as they do not help you system in any way. If you must have a cup of tea choose the herbal kind. They are known to have curative powers for common ailments.

Cheese is a healthy snack and must be in your list always. Choose from a variety but stay away from blue cheese as it causes tooth decay.

Beware of the salad dressing that you buy. They are normally high in sugar and oil. Make salad dressings at home if you must. Low fat mayonnaise is a good option for your salads. Cook only in olive oil.

Sandwiches are a quick and healthy snack. But make sure you are eating low calorie bread like wheat breads. Peanut butter is the healthiest topping for your sandwich.

Stay clear of processed foods. Hams and bacons that are processed are loaded with fats.

Instead of grabbing that bag of chips, choose bread sticks or vegetable sticks. They are healthier as they are packed with all the essential nutrients you need.