Grocery List Templates

We all know that being overweight is a health risk. It makes you 50% more likely to die an early death, according to the National Health Institutes (NHI). But did you know that being underweight means you're 140% more likely to die an early death? This is because being underweight can also lead to health issues such as osteoporosis and a weakened , among other thing. So, if you're underweight, you should learn how to gain weight in order to keep yourself healthy.

Underweight, But Not Out Of Your Control

Society is constantly telling us that we should be slim, slim, slim. But if you're underweight, you can be just as, if not more, unhealthy than being overweight or obese.

What everyone should aim for is a good Body Mass Index (BMI) score.

But what is BMI?

BMI is a calculation of your weight over your age and height. You want your score to be above 18.5 (the threshold for being underweight), and below 25 (the threshold for being overweight). There are some issues with the accuracy of the BMI scale, but it's still a decent base guide for setting a basic goal.

But how to gain weight fast if you're underweight?

Unfortunately, to do so, you shouldn't sit on the couch eating donuts and pizza all day.

You still need to make sure you're eating healthy food to ensure you don't encounter other health problems. Slim and ideal weight people are still at risk of developing heart disease and type-2 diabetes if they eat unhealthy. Being a healthy weight doesn't always mean being healthy if you're not eating good food.

So, if you're looking for how to increase weight healthily and effectively, continue reading this guide. However, you can skip straight to your free printable food list to gain weight if you want.

How to Gain Weight

Eat More (Healthy) Calories Than You Can Burn

It's a basic principle: if you eat more calories than you can burn, then you'll start to put on weight. This is probably the fastest way to gain weight.

The average adult male will burn around 2,500 calories a day, and the average adult female about 2,000. In order to learn healthy weight gaining, you'll need to eat around 500 extra calories more per day. That's a total of 3,000 for men and 2,500 for women.

However, bear in mind that those figures are if you're sedentary throughout the day.

You need to make sure that the 3,000 or 2,500 calorie figure you're aiming for is net calories. If you're working out, you're going to be burning calories extra. For example, if you burn 270 calories from a 30-minute run, then you'll need to be eating 3,270 or 2,770 calories to gain weight.

Tools such as online calories counters, and gadgets such as smartwatches and fitness trackers, can help you get a good idea of your net calorie intake.

What are the best weight gaining foods?

We've mentioned that you need to be eating healthy calories and told you what your daily calorie goal is.

But what food should you actually eat?

The answer: whole nutrient-rich food.

But what does that mean?

It means you want to be avoiding a lot of processed food. Yes, processed food can have a high-calorie count, but it's lower in nutrients. Having nutrient-rich food is actually key to helping you gain weight. This food should be:

• High in protein - this will help you build muscle mass. Beef is an excellent high source of protein, along with other red meat.
• Calorie-dense - food such as rice will help you stock up on calories without filling you up with saturated fat and sugar
• Food containing good fats - fatty fish, and vegetables like avocados, are full of these. They will give you the calories you need, but also the benefit of boosting your nervous system from the Omega3 inside them.
• Cooked in an oil containing good fats - if you're using oil to give your food a calorie boost, use good oil containing healthy fats such as olive, linseed, rapeseed, and canola
• Starchy - vegetables, like potatoes, beetroot, and carrots can add heft to your calorie count. They also provide you with plenty of vital vitamins and minerals you need to stay healthy.

Eat More Often

One of the reasons you might be underweight is that you simply don't tend to eat a lot of food. Most people will have their 3 main meals a day, with a little bit of snacking, and leave it at that. If you're having just these 3 meals and can only ever seem to manage small portions, you're never going to put on the weight you need to become healthier.

Therefore, try having more meals a day. If you end up having 5 meals a day, where you end up eating as much as you would for a normal meal, then you're already adding 66% more calories per day.

Eating more meals is good because you don't have to go through the discomfort of forcing yourself to eat so much that you feel overstuffed at standard meal times. Eating smaller meals more regularly throughout the day is often referred to as "grazing". Not only is it more comfortable, it's also effective for weight gain.

Load Up Your Meals

One way to help you gain weight is to top up what you already eat with more food.

Peanut butter on toast? Add a  and drizzle some maple syrup on it.

Grilled chicken? Smother it in sauce and top it with some cheese.

Light summer salad? Add chunks of grilled sweet potato, nuts, seeds, and drizzle it with olive oil and vinegar.

Don't Drink 30 Minutes Before Eating

Did you know that liquid takes about 20 minutes to exit your stomach?

If your stomach is full of water, then you're not going to eat as much because your stomach will become full quicker.

Furthermore, too much water in the stomach can actually lead to poorer digestion. This is because it dilutes the acid and enzymes that digest food, meaning you won't be getting as many nutrients into your system.

Drink More Milk

is a miracle drink for those trying to gain weight. It's packed full of protein, which helps to build muscle mass when you're working out. No wonder it is the drink of choice for bodybuilders for many years. Be sure to go for full-fat varieties as these will have the most calories.

Don't forget to eat plenty of dairy products, too, including, cheese, cream, and yogurt.

Avoid High-Fiber Food

Don't get us wrong, you still need fiber in your diet, even if you're trying to gain weight. If you don't eat enough fiber, you could put yourself at risk of developing bowel cancer, and also . But, you should avoid food that is particularly high in fiber. These include:

• Whole grain and whole wheat versions of food (such as bread and pasta)
• Grains (such as bulgur wheat, buckwheat, quinoa, and brown rice)
• Legumes (such as chickpeas, red kidney beans, white beans, lentils)

This is because fiber helps you feel full, and also helps slow down the digestion of food. If you're already struggling to eat much food in 1 sitting, and are also trying to have more meals throughout the day, too much fiber can hinder your efforts because you'll feel less hungry.

How to Gain Weight FAQs

How can a woman gain weight fast?

In exactly the same way as men!

However, women require a bit more patience. This is because the testosterone levels in men help to build muscle quicker. Testosterone is also the reason men tend to lose weight quicker, too.

Don't be dismayed if a male ally in your quest for weight gain happens to bulk up quicker than you. You're making progress, but it'll just take longer.

How can a boy gain weight fast?

The same principle applies to children as it does for adults. The only difference is that it is far more important for your child to eat healthily, otherwise the efforts to gain weight might .

We would seriously recommend working closely with a doctor and dietician to help monitor your child's weight gain progress and health, and also to check for any underlying issues that might be causing them to be underweight.

What food is highest in calories?

Although calories are important, you should be focusing more on healthy, nutrient-rich, whole food, such as rice and milk.

Foods super-high in calories are usually junk food. Despite needing calories to gain weight, these calories come from bad saturated fat and added sugar which can .

What is the most fattening fruit?

Avocado!

It's technically a fruit.

1 avocado contains roughly 320 calories as is packed-full of healthy oil that will help lower your bad cholesterol level (LDL) and raise your good cholesterol level (HDL).

If you want a sweeter answer, passion fruit is one of the most calorie-packed. 100 grams of the fruit contains 97 calories.

Why?

Because it's very sugary. But, don't be put off by that. It's all natural sugar. Plus, passion fruit is a great source of vitamin C, which supports your immune system and nourishes brain function. Other fruit high in calories include:

• Bananas
• Mangoes
• Pears
• Prunes
• Pineapples
• Pomegranates
• Watermelon

Dried fruit is also another great option for healthy weight gaining. This is because, as the fruit has been dried, the calorie value is more dense by weight. This means you can actually eat a lot more than the fresh variety.

Your Free Food List to Gain Weight

Now that we're plumped you out with the knowledge for better and healthier weight gain, it's time for you to pop to the shops and buy everything your need. Use this free template to help. Feel free to add or remove anything you wish to make the list your own.

The cuisine of European aristocracy in the Middle Ages, despite the different cultures across these countries, was very similar. This was because they all delighted in the same rare and exotic food. They would acquire these delicacies the same trade routes, as each country was merely a different stop along the way. Another similarity was that all these dishes would be extravagant. But what did this look like, and what would have been on a nobleman's shopping list?

A Feast for The Eyes And Senses

Before we can even begin to look at what was on a nobleman's , we need to understand how they ate.

How would you eat like a nobleman?

Well, one thing you'd definitely do is throw a massive feast for your well-to-do friends.

The aim of the feast would be to dazzle and impress people, and to show off how much power and wealth you have. But, a feast didn't have to only taste good, it had to look spectacular!

What Was the Feast Like?

So, how did nobleman impress their friends with food?

One way was simply by offering a number of dishes with ingredients that you simply couldn't get if you were nothing less than noble. Plus, there would need to be plenty of wine and beer to gulp down.

But the presentation of the dishes was no less important. History has shown us that some of the presentation could rival that of modern haute cuisine. Aristocrats and noblemen were masters of serving surprising spectacles.

Starters

For starters, there would be dishes such as:

• Hare patties
• Pottage (a thick soup with vegetables, grains, meat or fish)
• Miniature pastries filled with meat
• Beef marrow fritters
• Eels in a thick spicy puree
• Saltwater fish

In addition, the table was laden with small snacks like freshly baked bread with bowls of whipped butter, sugared almonds, and honey-mustard eggs.

Main Course

Then, the main course would be something quite spectacular.

One way to impress people with the main course was to include plenty of meat. To organize a feast, sometimes several thousand animals were killed.

Yes, thousands!

The animals that were unlucky enough to be served up include boars, deers (venison), young rabbits, and hares (leveret). Birds that were hunted as part of this grand feast included quails, partridges, wild ducks, pheasants, sparrows, and larks.

Dishes include things like de volaille with truffles, lamb in mint sauce, turkey and sardines. But it all depended on the chef's creativity.

But the nobility didn't just stop with the sheer variety of meat and dishes on offer. They also pulled out all the stops in the presentation.

One grand way food was presented was by creating things known as "deceptions". These were delicately arranged dishes consisting of meat, fruit, and vegetables made to imitate the appearance of various animals.

The aristocracy also used to have an unusual way of preparing rooster (capon). This would be cooked and then sewn to the back of a young pig. Then, the dish was stuffed and roasted on a spit. The finished rooster-pig was then decorated with egg yolk and saffron.

One of the most shocking and impressive ways of presenting a dish was to hide live birds inside a pie which would fly out after cutting it open. Just like in the nursery rhyme, "Sing a Song of Sixpence".

Dessert

But what was for dessert?

Sugar was reserved for nobility because it was very expensive at the time. So, to impress, it was used with pretty much everything. Even meat was sweetened with sugar.

As for the actual desert, the influences of different countries would play an important role here. There could be anything from Austrian strudel to Italian sorbets. Fruit with various creams or compotes were also enjoyed by aristocrats.

What Was On the Aristocracy's List of Food?

Only the richest kitchens had access to the best ingredients imported from the farthest corners of the world.

But what exactly was some of this exotic food?

Salmon was imported from as near as Scotland because it was then available nowhere else in Europe. From farther afield, exotic spices such as cinnamon, ginger, saffron, and cumin were imported from the Far East.

Many of the food and delicacies that are widely available today were formerly only accessible by kings palate and the aristocracy. These include coffee, tea, chocolate, ice cream, spices, and sugar.

The court cuisine was changing with travels to new places and new discoveries. Important changes were introduced by Katarzyna Medycejska, who entered the French court due to her marriage to the King of France Henry II. Thanks to the new queen, French aristocracy appreciated broccoli, asparagus, artichokes, carp, and truffles brought from Italy.

La Varenne, author of the first cookbook, was another figure that significantly contributed to changes in Western European cuisine. He developed new recipes, introduced a wide range of vegetables and fresh spices, such as thyme, parsley, tarragon, and sage. Thanks to these recipes, aristocrats were able to broaden their horizons and indulge in even more exquisite feasts.

Nobleman's Shopping List

So there you have it. The details of a grand feast, and an even grander list of ingredients. If you fancy shopping like a nobleman, use this shopping list to do so. However, we absolutely do not condone putting live birds into pies! Bon appetit!

Are you getting enough protein? Yes. What about vitamins and minerals? Plenty! But are you sure you're getting enough fiber? Hmmm. Well, chances are that, if you're eating a balanced and healthy diet, your fiber intake should be A.O.K. But, if you've recently found you're lacking fiber in your diet, or are at risk of health issues such as heart disease, then using a food list high in fiber will help improve your health.

Why Go Fiber Optimal?

Fiber is an essential part of everyone's diet.

But what is fiber?

Fiber is a plant nutrient that is surprisingly something that the body can't digest. So, if we can't digest it, why do we need so much of it?

Well, as it passes its way through our body, it does a lot of work that helps keep us healthy.

Fiber can be found in 2 forms: soluble fiber and insoluble fiber.

Soluble fiber gets turned into a liquid gel during digestion. This gel prevents the body from absorbing too much cholesterol and glucose. This helps maintain healthy blood sugar and bad cholesterol (LDL) levels. It also helps feed the bacteria in your gut that breaks down your food.

Insoluble fiber goes pretty much unchanged as it moves through your digestive tract. This helps to clean up intestines and prevents issues such as constipation, intestinal hemorrhages, and blockages.

So, if you need to get more of this important nutrient into your body, read on for more information about fiber. You can also skip straight to the free printable food list high in fiber.

What Are The Benefits of a Food List High in Fiber?

Fiber Helps Weightloss

Dieters, rejoice! Food high in fiber can help you lose weight.

But how?

It helps us lose weight simply by helping us feel full.

Fiber does this in 2 ways.

Firstly, insoluble fiber literally helps fill up space in our stomachs. Because it can't be digested, there's less room for other food that might be bad for us.

Secondly, soluble fiber, in its gel-like form, helps slow down the digestion and absorption of food. This means your body is not going to be wanting more food, making you reach for , until it's finished getting through your last high-fiber meal.

Lower Bad Cholesterol and Fight Heart Disease

Because soluble fiber prevents the absorption of saturated fat and LDL cholesterol, there's less of it in your bloodstream. This means you lower the risk of developing heart disease.

Control and Prevent Type-2 Diabetes

Soluble fiber also helps prevent the body from absorbing too much glucose. This means you're less at risk of developing type-2 diabetes. If you already have type-2 diabetes, keeping your blood sugar levels low can help you have better control over it.

Prevent Bowel Cancer

As insoluble fiber helps keep your bowels stay clean and healthy, and insoluble fiber maintains good bacteria levels, you're less likely to develop bowel cancer.

What Fruits and Vegetables are High in Fiber?

Pretty much all fruits and vegetables are high fiber foods.

This is great news if you're particularly picky about certain types. It means there's plenty of others you can choose from rather than forcing yourself to eat something that you'd rather not.

However, there are some that are particularly high in fiber and should definitely go on your food list high in fiber.

Fruits High in Fiber

• Apples
• Coconut
• Dried figs
• Blackberries
• Guava
• Oranges
• Pears
• Prunes
• Raspberries
• Strawberries

Vegetables High in Fiber

• Artichokes
• Beetroot
• Brussels Sprouts
• Carrots
• Cauliflower
• Okra
• Onions
• Parsnips
• Potatoes
• Pumpkin
• Squash
• Sweet potatoes

What Other Foods are High in Fiber?

Fiber is not only found in fruits and vegetables: other foods such as grains, seeds, and legumes are also packed full of the stuff.

Seeds and some legumes also have the added bonus of containing a lot of healthy Omega3 fatty acids, which aids brain and nervous system functions. It is also linked to improving mood, lowering the risk of developing Alzheimer's disease, and keeps your joints in good working order.

Grains High in Fiber

• Brown rice
• Buckwheat
• Bulgar wheat
• Corn
• Oatmeal
• Pearl barley
• Popcorn
• Quinoa
• Wholegrain bread
• Whole wheat pasta

Legumes High in Fiber

• Adzuki beans
• Black beans
• Chickpeas
• Lentils
• Lima beans
• Mung beans
• Peas
• Pinto beans
• Red kidney beans
• Soybeans
• Split peas
• White beans

Nuts and Seeds High in Fiber

• Almonds
• Chia seeds
• Flax seeds
• Pecans
• Pistachios
• Pumpkin seeds

Your Free Food List High in Fiber

If you're eager to start getting more fiber into your diet, you can use this free to take grocery shopping with you. Feel free to add or remove any products to make the list your own.

Having children is great, right? The sound of children's laughter, the cuteness overload, and the pride of seeing them succeed and grow. Of course! But, it's not always fun family time. Children can be unreasonably energetic. As a parent, you need to not only keep them fed and healthy, but also sustain and cater to their rampant energy needs. A good grocery list for kids will certainly help.

Why a Good Grocery List for Kids is Important

Children, from toddlers to pre-teens, and even adolescents, are always buzzing with energy. Where does it all come from? Even though trying to keep up with the pace of your children can be tiring as a parent, it's still important to meet the needs of these prolonged bursts of energy.

But there's a catch.

When you're feeding your children to keep their energy levels up, you need to make sure that their health won't suffer as a result.

Child obesity is a growing problem. In America, 20% of children are classed as obese. Childhood obesity can lead to health issues later in life such as type 2 diabetes, asthma, liver disease, heart disease, and more. Obese children are also more prone to bullying, and tend to perform worse in school than their healthier friends.

But keeping them healthy is not easy. 

Children love sugary and unhealthy food, often avoiding food that is actually good for them. Even when you do find something your little darlings like, their tastes can turn on a dime, especially when young. Their favorite food one day may become their most hated the next!

So, knowing how to make a good grocery list for kids will ensure you'll do an A+ job of keeping your kids active and healthy. Read on to find out the what and the why behind the food you put on your healthy grocery list for kids, or skip straight to the free if you wish.

The 3 Main Goals of Keeping Energetic Children Fed and Healthy

#1 Keep Their Energy Levels Up

Even though it may be tiring for you, keeping your child's energy levels up is a good thing. But, you need to ensure that the energy from the food you're feeding them is good energy. What you'll want is food that is full of slow-release energy.

But what type of food contains this?

The answer: complex carbohydrates.

Complex carbohydrates are energy sources that take a while for the body to break down. This means the energy that your kids will get is sustained and constant. What's more, such food is usually high in fiber. This will keep your children feeling full for longer, and less likely to be reaching for those tempting sugary and fatty unhealthy snacks.

The opposite of complex carbohydrates is simple carbohydrates. These carbs break down fast giving kids a quick rush of energy, only for them to crash and burn in an energy slump afterward. The most notorious of simple carbohydrates is refined sugar. But they can also be found in the form of starch in items such as milk, and even some fruit.

However, it's sugar that you should make the most effort to stay away from.

#2 Nourish Them With Vital Nutrients

As well as keeping their energy levels up, children also need a balanced diet full of important vitamins and minerals to make sure they grow and develop properly.

So what nutrients do your children need?

Protein

This is one of the most important nutrients for children. It helps build muscles and their immune system.

Iron

Iron helps red blood cell development, making them carry oxygen to other cells more effectively. A lack of iron in a child's diet can lead to amenia.

Calcium and Vitamin D

Both calcium and vitamin D are essential for healthy bone growth and development.

Healthy Fat

Healthy fat helps build nerve systems and aids brain development. It also helps to boost metabolism.

Vitamin C

If you could name only one vitamin, it's probably this one. We all need vitamin C to help build our immune systems and healing ability. But it also nourishes the brain and aids its development, as well as enhances the absorption of iron.

#3 Make Food Look Attractive

It's all about the presentation! No-one likes to eat odd or unappetizing-looking food. Children especially. So, you need to make sure what you serve to your children looks good enough to wolf down without any fussing or complaining.

Even healthy food, which children might turn their noses up at, will be munched on if it looks great.

While there are plenty of examples online of parents who have done amazing things with their children's' food, not every parent has that amount of time to do things like cut apple slices into the shape a fish, or cookie-cut countless banana stars.

However, you can keep food attractive to children by keeping dishes colorful. You can also find food that is great for kids and is playful to eat. String cheese and fruit strips are great examples of healthy but fun food.

Also, you can try and find healthy alternatives to their favorite food, should they want to enjoy something more appealing, such as paleo snickerdoodle cookies.

Should My Kids Go Paleo?

This is a question very few people have probably asked, but it's actually a good one.

The answer? Yes!

While the first thing that comes to mind about the might be that it's some fad weight loss diet, many of the recipes for a paleo diet are actually perfect for feeding children.

Why?

Because paleo food tends to be high in protein and healthy fat and very low in unhealthy fat and simple carbohydrates. Unlike other popular diets, paleo also encourages the eating of fiber and vitamin-rich fruit and vegetables.

However, you still need to ensure that your children are getting a balanced diet, and that might mean not keeping them on a strict paleo diet. But many paleo food, snacks, and meals are perfect for keeping children healthy and energetic.

Your Healthy Grocery List for Kids

Creating a new shopping list every time based on what is in your kitchen cupboards is a lot like reinventing the wheel. Therefore, make a perfect master supermarket shopping list and quickly see how shopping becomes easier, more efficient, and cheaper.

What is a Perfect Master Grocery List?

A perfect master supermarket grocery list contains a list of products that you always want to have in the house. This not only includes daily food essentials such as milk, bread, and eggs, but also products such as washing-up liquid, shampoo, and toilet paper. By making a list of these to use as a basis of making a grocery list when it's time to shop, you won't have to think about what you have to get every week.

But this particular list won't be the one you'll take to the store with you. It's the list from which you'll plan every other list you'll actually use. It'll be somewhere prominent, like on your fridge door. Then, when you're getting ready to do the groceries, you'll start to put these items onto your pen and paper list or into your shopping list app.

Think of it as a big mommy grocery list. All the children will be very similar but not always the same, depending on what you need to buy that particular week.

The Advantages of a Perfect Master Supermarket Shopping List

There are many benefits of preparing a shopping list such as this. By shopping efficiently and prioritizing the most basic goods that you need, you can save a lot of money every week. Not to mention making sure you never forget them, helping you to stick to your healthy eating habits by not needing to resort to junk food. Besides, it is nice if you always have enough food at home to make a if you're busy or your plans have changed.

As a result, you'll no longer have to spend time thinking about what to buy every week because you've already thought of it in advance and put it on the master shopping list. This lowers risk of forgetting things when you go grocery shopping, and saves time and brainpower.

How To Create Your Default Supermarket Product List

First, make this list when you really have the time and attention for it. Don’t try and make the list too soon before you have to do your shopping because then you are more concerned with your list for now than with a general list. Don't forget to put in the quantities that you usually buy, too.

Next, go through your bare essentials in order of category. Categories you may want to consider for you perfect master supermarket shopping list could be:

• Meat & Fish
• Dairy
• Vegetables and fruit
• Freezer
• Bread & bread spreads
• Dried Goods
• Snacks
• Care Products

Before finalizing your list, hang it up somewhere for a while. If it appears that you have forgotten something, you can still add things it as soon as you remember. Make a final list after a few weeks of making these tweaks. Then, you make want to consider laminating it so that it stays neat for longer.

How to Use Your Personal Master Shopping List

Now that you have made your perfect master shopping list, you can start using it and experience its benefits.

1. Plan your meals based around the ingredients you have on your master list. However, don't be scared to try something new and different. Variety is the spice of life, after all.
2. Calculate exactly how much of each item you need in total
3. Check cupboards to see what you already have, and subtract anything that you have in stock from what you need.
4. Create the shopping list you need for the week from all of the information above

Your Perfect Master Supermarket Items List

Efficient shopping might take a bit of preparation, but it saves money, time, and effort. Your perfect master supermarket shopping list is a great way to prepare and reap these benefits. Below is an example of such a list. We hope it will inspire you to make your own, as well as make you think about some of the things that you might want to include on your unique list.

There's never been a bad time to try and save money. Groceries are one of your most important outgoings, and you can't live without them! However, as essential as they are, you needn't be breaking the bank when going grocery shopping. How do you do this? By using a cheap grocery list, of course.

Cheap Eats

There may be many reasons you want to reduce your grocery budget. Maybe you're in a situation where you need to tighten your belt a little. You might even be trying to put as much cash away as possible for a big life change, like buying a house or getting married!

Regardless of the "why", what's more important is the "how". That's what we're going to give you through answering some frequently asked questions. That's because making your grocery bill smaller is not just about following instructions, it's also about being savvy when it comes to spending.

We'll also provide you with a budget you can use in the grocery store. However, you can skip straight to the free printable cheap shopping list template if you wish to.

Cheap Grocery List FAQs

Should I put frozen food on my cheap shopping list?

Absolutely.

Did you know that frozen food is generally cheaper than fresh? Not only that, but it's just as  as fresh! This means that you can still make a healthy grocery list on a budget when opting for frozen food.

But why is this?

It's because the food is frozen close to their source at their peak ripeness. This means that they lose little to no nutrients in the process. Also, because they don't have to be rushed over land and sea to your supermarket. This means transport costs are lower: a saving that is then passed on to you.

However, whilst frozen food is generally cheaper, it's not always the case. You'll want to avoid fruit and vegetable "mixes" or marinated meat. These cost considerably more than your standard frozen versions or combination of fresh ingredients. Prepared products are also more expensive than buying fresh and doing the preparation yourself. Do you really need to be spending extra money on frozen chopped onions when fresh ones are cheaper? They're convenient but costly.

Should I buy canned food?

Of course!

Just like with frozen food, it can be just as healthy as fresh food. This makes it a must-have when building a grocery shopping list on a budget. Canned goods are excellent for certain products, especially legumes. However, you'll need to exact a little bit more caution if you're looking to make a cheap .

This is because some canned food can have added salt, saturated fat, and sugar. Whilst the food loses no nutrients during the canning process, these additives can make them not as healthy as they can be. But, a little investigation and label checking before you buy can help you avoid this.

To find out more about why you should be adding canned food to your low budget grocery list, read our guide to buying .

Is fresh food ever good to put on a budget grocery list?

Yes.

There are times when fresh food is actually cheaper than frozen or canned varieties: such as when they're in season.

This is because a lot of products suddenly becomes available locally, meaning even lower transport costs. So, be sure to keep track of what produce is in season, and buy these fresh accordingly.

Also, sometimes fresh is best for what you want to use items for. You're going to want fresh spinach for a salad, not frozen. Also, frozen raspberries and strawberries are great for smoothies, but not in a fruit salad as they'll go mushy once they thaw.

Creating a cheap grocery list is not about shunning fresh food altogether. You certainly will end up buying more frozen and canned food, but you'll certainly still be needing to visit the fresh section of the supermarket.

Should I buy things in bulk?

It depends.

Yes, buying in bulk is cheaper. But not all bulk buys are best. It depends on what you're going to buy and whether you've got the space and equipment to store it and the knowledge about  it properly.

Fresh food can be frozen at home if there's a good bulk deal on it. But you need to know how to freeze it properly, and also have a big enough freezer in order to do so.

Dried food, particularly grains, can be kept in a cupboard or in the pantry. But not only do you need the space to do this, but you'll also need equipment like large food containers or food clips. Otherwise, you could risk insects or moisture getting into your food, causing it to become spoiled and therefore thrown away prematurely. This will cost you more in the long run.

How can I save money on basics, like milk, eggs, and bread?

It's quite difficult to save money on these. It mostly boils down to where you shop and the prices they charge.

You can make some savings on bread by shopping towards the end of the day where bread baked in-store gets reduced for a quick sale.

Milk is another thing you could potentially save on. Buying UHT milk instead of fresh is generally a cheaper option. Also, because it won't start to go bad quickly until you open it, you can make a saving by buying it in bulk and storing it until you need it. The same can be said for UHT juice, too.

What is a good budget for groceries?

It's not really possible to give an answer to this. Your grocery budget is dependent on 2 main factors:

• Where you live
• You personal circumstances

Regarding where you live, we're not just talking about the country or state. We're talking about your immediate locality. For example, groceries in New York are probably going to cost more than shopping for them in Birmingham, Alabama. This is due to the differences in the cost of living between the 2 cities. It also depends on what types and brands of stores you are able to access easily from your home in your neighborhood.

As for personal circumstances, your salary, bills, and other outgoings you have. Then, you may have dietary requirements or health issues you need to accommodate. Halal or kosher meat might be more expensive or cheaper depending on where you live. If you're gluten intolerant, buying gluten-free products means probably having a more generous budget, even though it still needs to be "cheap".

Put these together, and everyone's "budget" is going to be unique and, in some cases, very different to someone else's. So, take the time to figure out a good budget for groceries that works for you and for what's available to you.

What else can I do to shop for groceries cheap?

There's a whole host of tips, tricks, hacks, and advice on the internet to help you save money when grocery shopping. You can start by reading our guide on or learning what supermarkets like to use to get you to spend more so you can avoid them.

Your Budget Grocery List Template

Now that you're a little more clued up as to how to shop cheaper, we'll let you head to the shops with our free printable cheap shopping list template. But remember, it's only a guide. So, make sure you make any adjustments as you see fit to make it your very own fabulously frugal low budget grocery list.