Studies have shown that people who plan their dietary habits, including shopping, are most successful in losing weight and keeping it off, and maintaining general healthy behaviours. 

Shopping lists ensure that the shopping process is efficient, eliminating food browsing and the susceptibility to  supermarket "nudging" tactics.

When you reflect on a new task or behaviour you learn what you did well, what may have been missed,  and what could be changed for next time.

Use this tool to master your food shopping, which is where healthy eating begins.

Download the shopping list to your computer and fill it in without need for printing.  Simply send it to your phone, or to a family member to have on hand at the supermarket. Save the file once completed to monitor progress of habit change over time.