Can Grocery Delivery Services Help You Eat Better?

Grocery delivery is an amazing invention: Order your groceries online or through an app on your smartphone and bags of food are delivered to your doorstep, sometimes within an hour of ordering.

Beyond the convenience of streamlining your grocery shopping, when used effectively, grocery delivery services can even help you eat better. Here’s how:


Whether it’s the kiddos begging for snack foods that get tossed into your cart because you don’t want to hear the whining, or you’re hangerly putting food in your cart because everything sounds delicious when you’re ravenous, impulse buys are a reality for most shoppers. Shopping online with your grocery list can curb the thoughtless, often unhealthy, purchases. It is often more purposeful, keeping you on-track with your health goals.


Make a list and shop your list. It’s easier to do when you just type the ingredients into the search bar versus running up and down the aisles looking for them. Grocery delivery can make meal prep easier because of the time savings and organization. Many grocery delivery apps and websites have a function to purchase ingredients from healthy recipes on their site, which makes meal prep so much easier and keeps you organized in your shopping. Shop online so you can spend your time in the kitchen cooking instead of getting burnt out at the grocery store. The convenience of grocery delivery makes meal prep easier so you can eat better.



Shop for groceries in your PJs before bed, on the sofa while browsing Netflix or even on your lunch break. Talk about efficiency! With no trip to the grocery store, you can use that time to fit your workouts into your crazy schedule. If you work a 95 like most of us, you likely shop during the busiest times of the week — Sunday afternoons or after work, which may add stress and take up more time. Take advantage of grocery delivery, say no to fighting the crowds during busy shopping times and improve your health. Exercise is often a motivator for healthy eating, too. After a big sweat sesh, putting nourishing foods in your body is much more rewarding. Eating better and exercising more go hand in hand.


Grocery delivery can help with weight loss, too. Most of the apps and websites allow you to shop from recent purchases and set up lists so you are more focused and disciplined in your buys. People who plan out their meals in advance and predetermine their food choices tend to make smarter decisions and may be more effective at long-term weight loss.


Ready to get started with grocery delivery? Some of the big players in grocery delivery include Instacart, AmazonFresh, FreshDirect, PeaPod and Shipt. Many partner with local grocery stores including Costco, Target, Whole Foods and Publix. Major grocery chains such as Safeway and Walmart also have their own grocery delivery services directly on their websites. If you’re looking for local and organic grocers, specialty options such as Good Eggs and Farmbox support local and organic farms.

Most charge a premium for the service, with delivery fees and/or minimum orders, but for many, the convenience fee is worth it. Many services send promotions for free delivery, coupons and flag sale items, which can help with the bill.

Research the options in your area and try a few out to see which grocery delivery service works best for you.

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20-Minute Zesty Shrimp Lettuce Wraps | Recipe

shrimp lettuce wraps

Make a light and flavorful meal with this lettuce wrap recipe featuring lean shrimp with carrots, bell peppers, black beans and lime juice. Fresh shrimps takes very little time to cook, but you can shave even more time off prep by buying pre-cooked shrimp at the supermarket. Want to heat up your colorful meal? Stir in 1/2 to 1 minced fresh jalapeño.

20-Minute Zesty Shrimp Lettuce Wraps


  • 3/4 pound (340 grams) cooked, peeled and deveined small or medium shrimp
  • 1 large (70 grams) carrot, peeled and shaved with vegetable peeler or grated
  • 1 small (75 grams) yellow bell pepper, finely chopped
  • 1/2 cup (120 grams) rinsed and drained no-salt-added canned black beans (certified gluten-free if necessary)
  • 1/4 cup (5 grams) fresh cilantro leaves
  • 1/2 teaspoon grated lime rind
  • 1/4 cup (60 grams) fresh lime juice
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 12 to 24 large (180 to 360 grams) Boston or butter lettuce leaves, rinsed and patted dry*


Combine all ingredients except lettuce in a medium bowl. (Mixture may be chilled until ready to serve.) Spoon 1/3 cup shrimp salad into each lettuce leaf. Serve immediately.

* If lettuce leaves are small, stack two together before filling.

Nutrition Information

Serves: 4 |  Serving Size: 3 filled lettuce wraps

Per serving: Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 436mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g

Nutrition Bonus: Potassium: 344mg; Iron: 4%; Vitamin A: 65%; Vitamin C: 28%; Calcium: 7% 

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Black Bean Spinach Quesadilla [Video] | Recipe

Family-friendly black bean spinach quesadillas make for a delicious and quick meatless Monday meal. This recipe, courtesy of the Calories In, Calories Out Cookbook, calls for black beans, fresh baby spinach and mushrooms–but feel free to switch them out for your family’s favorite veggies.

Black Bean Spinach Quesadilla


  • 1/2 tablespoon extra virgin olive oil
  • 1 teaspoon minced garlic
  • 8 ounces (240 grams) cremini mushrooms, rinsed, stems trimmed, and sliced
  • 1/4 teaspoon chili powder, or to taste
  • 4 cups (6 ounces or 135 grams) loosely packed baby spinach
  • 1 cup (160 grams) canned black beans, rinsed and drained
  • 2 tablespoons minced fresh or jarred jalapeño chiles, optional
  • Salt and freshly ground pepper, to taste
  • 4 whole wheat tortillas (approx. 9-10″ in diameter) or smaller corn tortillas
  • 1 cup (120 grams) shredded reduced-fat Monterey Jack cheese
  • Fresh cilantro leaves, for garnish


In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms and chili powder and saute, stirring occasionally, for 5 minutes, or until mushrooms are light golden and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and jalapeños (if desired) and stir well until combined. Season with salt and pepper, transfer to bowl, and set aside. Wipe skillet with paper towel and set aside.

Lay the tortillas on a flat surface. Sprinkle one half of each round with an equal amount of cheese, then divide the mushroom filling equally over the cheese. Fold each tortilla in half.

Reheat the skillet over medium heat. Place one of the quesadillas in the skillet (add a second one if it fits) and cook for about 3 minutes on each side, or until the cheese melts and the inside is warm. Continue to cook the remaining quesadillas. Serve promptly.

Nutrition Information

Serves: 4 |  Serving Size: 1 quesadilla

Per serving: Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

Nutrition Bonus: Potassium: 669mg; Iron: 22%; Vitamin A: 77%; Vitamin C: 22%; Calcium: 36% 

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21 Ways to Eat Strawberries

Luscious, fragrant strawberries are the simplest of pleasures — a perfectly ripe strawberry tastes amazing while providing a dose of vitamin C and antioxidants. We’ve put together 21 fun and delicious ways to use strawberries beyond adding a burst of sweetness to your morning granola or yogurt.

1. Chocolate Smoothie

Add 24 fresh or frozen strawberries and a scoop of your favorite chocolate protein powder to transform a smoothie into a decadent “chocolate-dipped strawberry” concoction.  

2. Watermelon Smoothie

Blend 23 strawberries, coconut water and a few torn leaves of basil with a cup of seedless watermelon chunks for a super-hydrating, fat-free smoothie.

3. Pink Lemonade

Mash a pint of strawberries with a spoonful of raw sugar before adding to a pitcher of lemon juice and water for a fresh version of pink lemonade.

4. Infused Water

A sliced strawberry, a wedge of lime and a sprig of mint added to your bottle of water may encourage you to drink up.

5. Summer Sangria

Soak sliced strawberries in white rum, then make super summery sangria by scooping some of the fruit into a glass and topping with chilled white or sparkling wine.

6. Sweet Mocktail

Muddle a few hulled strawberries with mint at the bottom of a glass, add ice cubes and sparkling water for a refreshing, fancy mocktail.

7. As Ice

Use frozen strawberries in place of ice cubes to impress your guests with your entertaining chops à la Martha Stewart.

8. Simple Salsa

Fresh, ripe strawberries chopped with poblano chiles, green onion and a squeeze of lime make an excellent twist on pico de gallo. This version with cucumber is good too.

9. Easy Jam

A pound of hulled strawberries, half a cup of sugar (adjust this to taste), and two tablespoons of lemon juice, mashed well and simmered on the stove until thickened, make for a quick, put-on-everything jam.

10. Strawberry Butter

Mix 1/4 cup chopped strawberries, a stick of unsalted butter and your favorite sweetener (to taste) to create a luxurious topping for waffles, pancakes and toast.

11. Caprese Salad

Think of strawberries as tomatoes: Strawberry, basil and mozzarella are killer together. As is this Strawberry Spinach Salad.

12. Greek Salad

Similarly, slice strawberries and toss them with chopped cucumber, feta and mint with a bit of high-quality olive oil.

13. Spicy Snack

Chopped or sliced strawberries with a squeeze of lime and a sprinkle of chipotle powder make a simple snack inspired by Mexican street-food vendors.

14. Dehydrated

Slice and dehydrate strawberries for snacking on the go: Use a dehydrator or a wire rack over a baking sheet in an oven at its lowest temperature.

15. Grilled

Stack strawberries onto a skewer, brush with balsamic vinegar and grill for 34 minutes on each side.  

16. Roasted

Spread hulled strawberries in a single layer on a parchment-lined baking sheet and roast for 1520 minutes at 375°F. Serve with sweet or savory dishes.

17. Stuffed

In a small bowl, mix half a cup of Neufchatel cheese, a couple teaspoons lemon juice, a splash of vanilla and one tablespoon powdered sugar. Spoon or pipe into hulled strawberries for a “one-bite” dessert.

18. Insta-Sorbet

Put 2 cups frozen strawberries, a touch of your favorite sweetener and a little bit of water or coconut water, start to blend on low then gradually increase speed to the highest setting. Voila! A soft sorbet. Or try this Strawberry Granita.

19. Ice “Cream”

For something creamier, whirl 2 frozen bananas until they look crumbly, scraping down the sides as needed. Add a few strawberries and a splash of almond milk (or your favorite non-dairy milk) and continue to blend until it looks like soft-serve ice cream.

20. Quick Sauce

To use up strawberries that are getting too ripe: Put them in a bowl, add a touch of sweetener and mash or blend into a simple sauce.

21. Fruit Roll-Ups

Another overripe option: puree, pour onto a dehydrator tray and dehydrate for homemade fruit roll ups. A parchment-lined baking sheet and the lowest oven temperature setting can work if you don’t have a dehydrator.


Bonus Tip: If you’re skin needs a little brightening, the fruit acids (alpha-hydroxy acids or AHAs) and vitamin C in strawberries can help — both are used in commercial skincare products. Make a simple face mask with 23 mashed strawberries and a tablespoon of raw honey for an all-natural exfoliating mask that smells like summer.

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