Smart Shopping List

A clear shopping list can help reduce forgotten items, unnecessary purchases and last-minute meal decisions.

Before shopping

Check the fridge, freezer and pantry
Review the meals planned for the week
Note ingredients that can be used in more than one meal
Check food allergies and intolerances
Check use-by dates on food already at home
Set a realistic food budget

Shopping list sections

Vegetables and fruit
Grain and starchy foods
Protein foods
Milk, yoghurt, cheese and alternatives
Pantry basics
Frozen foods
Household items

Quick label check

Check the ingredients list
Check declared allergens
Check the use-by or best-before date
Check storage instructions
Compare similar products using the per 100 g or 100 mL column where helpful

Food labels are one source of information. The best choice will also depend on your needs, preferences, budget and how the food will be used.

Prepared by Cora Potgieter, Certified Nutritionist. This resource provides general nutrition education and practical food guidance. It does not replace individual medical advice, diagnosis, treatment or care from a GP, Accredited Practising Dietitian or another appropriately qualified health professional.

Date last reviewed: July 2026