We’ve all heard the mantras of grocery shopping: “Never go hungry.” “Don’t go without a shopping list.” Although I’ve written countless stories on hunger-squelching snacks, today I’m going to show you how to craft a super supermarket shopping list that, if done right, you’ll only have to create once.

Having a list in hand when those store doors slide open could impact your entire shopping experience and help you avoid over-shopping, overspending and ultimately, overeating.

Years ago, when my kids were young, I thought it was a brilliant idea to leave a big blank sheet of paper and a pen on the countertop. I announced that if anyone needed anything from the store, they should write it down on this paper. (I thought it was a good exercise in spelling, penmanship and responsibility.) As it turned out, some entries were adorable, but the list was basically haphazard, displaying items that would send the shopper (me) zigzagging up and down the aisles. In spite of good intentions, this was obviously not the best idea I ever had.

DIY List

Instead, I sat down to my computer and designed my own personalized shopping list based upon the layout of the supermarket I shopped at most often. This master list was then stored so that each week, I could print out a copy, place it on that countertop with a pen and, once again, request that anyone circle the items they needed. (There was room at the bottom for some special write-ins, but that space rarely attracted attention.)

This list kept us from running out of important staples and also kept us from duplicating items we already had enough of. (No more buying grainy mustard only to return from the store and be greeted by the three jars we already had!)

By following the layout of my store, my list prevented backtracking and slashed time I otherwise would have wasted.

Another benefit of this type of list, especially when you invite the input of others, is that you can craft something that contains healthy foods. List every fruit and veggie you can think of (hoping that your kids will circle lots of them), followed by items from the deli counter, meats, dry goods such as beans and canned goods, and so on, depending on the layout of your store. The more specific you are — say, “black beans” instead of “beans” — the shorter your shopping experience will be and the easier it will be to send someone else to the store to shop for you.

Of course, you’ll need to add a little extra time for spontaneity if you see a special sale at the store or you want to make something special. You may also need a few different lists to cover the variety of stores you shop in. For example, the layout of a superstore like Costco or BJ’s might be very different that the list you’d have for Whole Foods or Wegmans. Labeling and saving these lists to your computer or smartphone could be just a click away from saving you time, money and calories.

Online Shopping Lists

I happen to adore food shopping. No kidding. I like searching for the foods I know my family will enjoy eating together, I love discovering new items and admittedly, I even find myself humming to the music that’s playing in the background while I’m strolling through the aisles. But not everyone shares my passion for pushing a cart. For those who just want to open the fridge and find food without having to physically go to the store to get it, there are lots of options for stocking your shelves without leaving the comfort of your home.

Check online sites such as FreshDirect.com and Peapod.com, or take a look at your favorite store’s website to see if it offers online shopping that can be delivered right to your door. Services may even be provided that include providing you with fully-prepared meals, but perhaps it’s best to call the store to ask about the meals’ ingredients before checking those items off, especially if someone in your household is on a special diet or trying to lose weight.

Certain stores have lists of their own, but the best lists are those you can personalize by adding those items you purchase regularly. Store-made lists may or may not include the healthiest of items. I caution you about printing out and leaving on the counter a list that includes candy bars, chips and sugary beverages. Your kids might be tempted to circle those items which you may have otherwise taken a pass on.

Super Effective Supermarket Shopping Tips:

— Don’t go shopping hungry.

— Make a list (see above for details!)

— Create different lists based upon the variety of stores you shop in.

— Clip coupons.

— Check circulars for sales for products you can buy in bulk and store, or items that are in season.

— Keep recipes or meals for the week in mind while you circle items on your list. Jot down meal planning ideas to organize and streamline preparation and cooking time.

— Bring the kiddies shopping — the supermarket is like a giant classroom where they can learn lessons throughout the course of their lives. Learning to choose the right foods is a subject they will use at any age, and hopefully, even pass along to generations to come.

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The One Trick You Need to Know to Grocery Shop Faster, Cheaper and More Healthfully originally appeared on usnews.com