How to make a healthy grocery list
Do you know how to make a healthy grocery list? If not, then keep on reading!
A balanced diet is necessary for a healthy body. So therefore we need:
- carbohydrates (which include fiber)
- proteins
- fats
- vitamins
- mineral salts
- water
Nutrients that our bodies need |
These nutrients come from foods. Additionally, you can also obtain certain vitamins and minerals from supplements and water from the foods that you eat and the drinks that you drink. So you should be leaving the supermarket with foods in all these food groups.
When you're making a healthy grocery list you have to take into account of the number of persons that the food will be feeding, each person's nutritional requirement which will differ from each other because of their age, gender, if they have any deficiency, etc. and also so will the number of calories that they will need.
When we choose these we must always:
When you're making a healthy grocery list you have to take into account of the number of persons that the food will be feeding, each person's nutritional requirement which will differ from each other because of their age, gender, if they have any deficiency, etc. and also so will the number of calories that they will need.
When we choose these we must always:
- Buy more nutrient dense foods or real whole foods like fruits and vegetables, whole grains, nuts, etc.
- Avoid foods that has empty calories. These foods have very few/no nutrient whatsoever and still contain lots of calories. eg. sugar, processed foods, junk foods. Buy a small quantity of these if you can't leave it out.
- Buy the ingredients to make foods instead of buying the foods already cooked. This will ensure that you're aware of what's in your food.
- Don't stack up on too many unhealthy foods because it's on sale! Once these foods are on sale you'll tend to buy a lot, which will last a long time and hence you'll want to eat more of it just because you have it in your house. Just buy what's on your list and ignore the sale.
So, therefore, your shopping cart must contain vegetables, fruits, whole grains, healthy lean proteins, healthy fats, and water.
CARBOHYDRATES
Grains
brown rice
quinoa
couscous
whole wheat pasta
brown rice
quinoa
couscous
whole wheat pasta
whole wheat bread
barley
steel cut oatmeal
Fruits and vegetables
bananas
strawberries
lemons
blueberries
mushrooms
sweet potatoes
cucumbers
tomatoes
carrots
zucchini
eggplant
garlic
onion
ginger
strawberries
lemons
blueberries
mushrooms
sweet potatoes
cucumbers
tomatoes
carrots
zucchini
eggplant
garlic
onion
ginger
bread fruit
eddo
Seeds
sunflower seeds
flaxseeds
pumpkin seeds
sunflower seeds
flaxseeds
pumpkin seeds
Sweeteners
coconut sugar
molasses
honey
date sugar
You can read more about these healthy options for processed sugar here.
coconut sugar
molasses
honey
date sugar
You can read more about these healthy options for processed sugar here.
PROTEINS
Legumes
beans
lentils
chickpeas
Fish and meat
low-fat meat- skinless chicken breasts
wild salmon
shrimp
eggs
beans
lentils
chickpeas
Fish and meat
low-fat meat- skinless chicken breasts
wild salmon
shrimp
eggs
Soy
Tofu
Tofu
Dairy
yogurt
yogurt
cottage cheese
Plant-based milk
almond milk
oat milk
coconut milk
rice milk
flax milk
Plant-based milk
almond milk
oat milk
coconut milk
rice milk
flax milk
FATS
avocados- good fat
coconut oil
avocados- good fat
coconut oil
Olive oil
nuts
VITAMINS AND MINERAL SALTS
These are acquired when you eat foods from the different food groups.
WATER
plain old watercoconut water
lemon water
tea
It's important that you shop healthy foods if you want to eat more healthy!
0 comments