A healthy grocery shopping list:
A healthy grocery shopping list can make or break your diet! Don’t walk into the supermarket without a plan! A healthy grocery shopping list will help you buy exactly what you need to feel your best and eat clean.
This guide includes everything from key food groups to essential recipe ingredients, so you’ll know what to look for at the supermarket and how to balance it all out in a way that works best for you!
Food To Eat
There are many kinds of food available in supermarkets. To eat healthier, you must include these foods in your daily meals: fresh vegetables, lean meat, fresh fruits (preferably two or three servings per day), whole grains, nuts and seeds, fish and olive oil.
These six types of food provide vitamins A, B1-3 and C; as well as iron; magnesium; zinc; folic acid; selenium; calcium; potassium and fiber.
You should buy no more than two servings of junk food per week. Remember that salty or sugary snacks contain high levels of calories which add to your waistline when eaten regularly. Drink plenty of water to reduce unhealthy cravings throughout the day.
Grains And Protein Sources
Grains provide a variety of nutrients, including fiber, protein, vitamins, minerals and health-protective phytochemicals.
Breads made from 100 percent whole grains are high in both soluble and insoluble fiber. In fact, consuming 3 1/2 ounces of whole grain bread or pasta can yield as much as 10 grams of dietary fiber in one meal alone.
It is also important to note that you can reduce your risk of certain cancers by opting for whole grains rather than refined grains.
Protein sources include fish, poultry, eggs, beans and soy products such as tofu. Some examples of good sources of protein include:
- 1 egg = 7 grams of protein
- 1 cup cooked beans = 15 grams of protein
- 3 ounces chicken breast = 30 grams of protein
- 3 ounces salmon = 24 grams of protein
Remember that it’s best to eat a wide variety of different proteins because they all offer different benefits. For example, if you consume too many animal proteins (meat), you may be missing out on plant-based proteins (beans) which have been shown to lower cholesterol levels and decrease inflammation.
Make sure you are buying dairy products that are made without added hormones. The best options include plain Greek yogurt, non-fat cottage cheese, fat-free ricotta cheese, 2% milk or skim milk with no artificial sweeteners or added vitamins A or D.
If you opt for cow’s milk, always make sure to buy organic whole milk rather than reduced fat or skim because most of those options still contain additional chemicals like rBGH (recombinant bovine growth hormone) which is banned in many other countries.
When it comes to eggs, choose cage-free from chickens that have been fed an all vegetarian diet. Also, avoid egg substitutes as they often contain unhealthy additives. Instead, look for natural alternatives such as mashed bananas or applesauce to replace eggs in your baked goods.
Butter is another food item that should be avoided at all costs as it contains high levels of saturated fats and cholesterol that can increase your risk of heart disease and stroke. Instead, opt for healthier alternatives such as olive oil, coconut oil or avocado oil when cooking at home.
It’s also important to limit your intake of red meat since they are very high in saturated fats and cholesterol while offering little nutritional value.
You should also try incorporating more fish into your diet since they offer significant health benefits including reducing inflammation levels throughout your body and promoting better sleep quality at night due to their high omega-3 fatty acid content.
Nuts And Seeds
Nuts are a great, nutritious snack. They’re high in protein, fiber, and healthy fats, plus they come in various flavors such as salty or sweet.
Nuts can be used to add crunch to your salad or burger, or you can simply eat them out of hand as part of your snack. Whatever flavor or type you choose though it’s important to know that nuts have been linked to weight gain; which isn’t surprising given that they contain plenty of calories.
If you find yourself eating more than half an ounce (around 20 nuts) at once get rid of half so that you won’t go over your caloric limit. When buying nuts look for unsalted varieties. You’ll cut down on sodium and save money too. Salted nuts are generally higher in fat because salt enhances flavor.
For example, one cup of cashews contains around 1,900 milligrams of sodium whereas unsalted cashews only have 35 milligrams per cup. Plus you don’t need salt to enjoy these tasty treats!
Spices, Herbs, Condiments, Sauces And Dressings
A little can go a long way when it comes to adding flavor to your food. You don’t need much salt or sugar in your diet, but both of them can add some serious flavor as well as some important nutrients.
Think about how you can use garlic, turmeric, chili peppers, ginger, honey or hot sauce in your next dish. The possibilities are endless, which is why they were included on our list of essential pantry staples.
Take advantage of spices while they last; many herbs lose their potency after six months or less so if you want to get the most out of them before you need to replace them then keep that in mind when using these pantry staples!