Make a Great Grocery List in Minutes

Check out this answer from Consensus:

Creating a great grocery list doesn’t have to be time-consuming. By using strategies like Episodic Future Thinking, leveraging technology, implementing default options, utilizing interactive systems, prioritizing healthier items, and using tailored incentives, you can quickly make a grocery list that supports healthier eating habits. These research-backed methods can help you save time, money, and improve your overall diet quality.

Creating an effective grocery list can save time, money, and contribute to healthier eating habits. Here are some research-backed strategies to help you make a great grocery list in minutes.

1. Use Episodic Future Thinking (EFT)

Episodic Future Thinking (EFT) involves imagining future scenarios to make better decisions in the present. Research shows that EFT can help shoppers make healthier food choices by focusing on long-term benefits rather than immediate gratification. In studies with mothers who were overweight or obese, those who used goal-directed EFT purchased fewer calories per family member compared to control groups1. Implementing EFT while making your grocery list can help you prioritize healthier options.

2. Leverage Technology with Apps

Smartphone applications like “MyNutriCart” can generate healthy grocery lists and improve food-related behaviors. A pilot study found that using the “MyNutriCart” app led to significant improvements in the purchase of vegetables, whole grains, and other healthy foods, although there were no significant differences in weight compared to traditional counseling2. Utilizing such apps can streamline the process of creating a nutritious grocery list.

3. Implement Default Options

Default options can nudge you towards healthier choices. For instance, prefilled online grocery carts with nutritionally balanced items have been shown to improve the quality of food purchases among individuals with food insecurity4. Similarly, a study found that using a default cart improved diet quality and reduced calorie intake compared to nutrition education alone7. Setting up default healthy options in your grocery list can make healthier shopping easier.

4. Interactive Information Systems

Interactive systems that provide feedback on your purchases and set specific goals can help you make better food choices. One study used an interactive information system with instructional videos and feedback, resulting in decreased high-fat purchases and increased high-fiber purchases among participants5. Incorporating such systems into your grocery planning can guide you towards healthier options.

5. Positioning and Food Swaps

Altering the order of foods and offering healthier swaps can reduce the saturated fat content of your shopping basket. A randomized controlled trial found that showing foods in ascending order of saturated fat content and offering swaps for lower-fat options significantly reduced the percentage of energy from saturated fats in participants’ shopping baskets6. Organizing your grocery list to prioritize healthier items can lead to better food choices.

6. Tailored Food Incentives

Individually-targeted food incentives based on purchase history and dietary preferences can improve grocery purchase quality. The Smart Cart Study tested this approach and found that targeted coupons and brief nutrition education improved the quality of grocery purchases8. Using personalized incentives can help you stick to a healthier grocery list.