One should make a habit of making a well-organized and very well planned grocery list that can help you to get out from the store quickly. A Healthy Grocery List helps in performing various other tasks of our life, it saves lots of our energy and time. Following tips will help you in developing a healthy habit of making well-stocked grocery list in just few minutes. Trust me you will have a copy for a cart full of groceries that will not bust your pocket and simultaneously your diet.
Bakery and Bread:
> Whole-wheat bread, white bread, pita pockets, berger buns and English muffins
> Whole-grain flour tortillas
– It is important to choose whole-grain breads that contain at least 4 grams of fiber and have fewer than 100 calories per slice.
Meat and Seafood:
> Skinless chicken or turkey breasts
> Ground turkey or chicken
> Boneless goat meat or meat on bone
> Salmon, halibut, trout, mackerel
> Reduced-sodium lunch meat (turkey, roast beef)
– If you buy red meat, choose the leanest cuts — ones with very little visible marbling.
– Try buying ground chicken or ground turkey breast instead of ground beef. These are much lower in fat. Or try tofu or vegetarian meat substitutes. Get creative with the condiments and you’ll get flavor without the fat and oil.
– Measure out your meat and chicken. Protein portion sizes should be about the size of a deck of cards. By using your plate as your guide, in a balanced meal, proteins should be about a quarter of the plate.
Pasta and Rice:
> Normal or basmati rice
> Brown rice
> Whole wheat or whole grain paste
> Simple or flavored paste
Oils, Sauces, Salad Dressings and Condiments
> Tomato sauce
> Barbecue sauce
> Chilli Sauce
> Tomato Ketchup
> Red-wine vinegar
> Hot pepper sauce
> Extra virgin olive oil or canola oil, nonfat cooking spray
> Jarred capers and olives
– Always remember one thing a good health and healthy eating starts from the card down the aisles of your local supermarkets.
– Supermarkets can be daunting places. Cookies, candy and ice cream beckon at every corner. So that you do not get seduced by the snack foods and make impulse purchases you will later regret, hence do not venture into your local supermarket without first arming yourself with a healthy grocery list.
– Try to select sugar-free variety in sauces because most of the sauces and condiments are high in sugar and sodium.
– You can replace the high calorie mayonnaise and other high-fat condiments with fat-free options like salsa and hot sauce.
Cereals and Breakfast Foods
> Whole-grain or multi-grain cereals
> Steel-cut or instant oatmeal
> Whole-grain cereal bars
– Buy cereals and cereal bars which are high in fiber and low in sugar.
– Use berries, dried fruit, or nuts for adding the sweetness to your cereal.
Soups and Canned Goods:
> Diced or whole peeled tomatoes
> Mushroom, Tofu, Green peas
> Tuna or salmon packed in water
> Low-fat soups and broths
> Black, kidney, soy, or garbanzo beans; lentils, split peas
> Diced green chilies
– Canned vegetables and soups are good hiding places for sodium (popularly known as salt). Check the labels for lower-sodium varieties.
– When buying canned fruits, select from the brands that are packed in juice, rather than syrup.
> Frozen vegetables: broccoli, spinach, peas and carrots (no sauce)
> Frozen fruit: strawberries, raspberries, blueberries
> Frozen cooked shrimp
> Pre-portioned, low-fat ice cream or frozen yogurt
> Whole-grain waffles
> Whole-grain vegetable pizza
– Buy frozen vegetables to use into soups, casseroles, and stews.
– Low-fat frozen yogurt blended with frozen fruit makes a quick and healthy smoothie.
Dairy, Cheese and Eggs:
> Skim or low-fat milk or soymilk
> Fat-free or low-fat yogurt
> Fat-free or low-fat cottage cheese
> Low-fat cheese or string-cheese snacks
> Eggs or egg substitutes
> Firm tofu
> Butter or spread (a variety that doesn’t contain hydrogenated oils)
– If you like whole-fat cheeses and butter, use them in small proportions instead of playing with your health.
– Buy strong-flavored cheeses like Parmesan or goat cheese, so that you can use a smaller amount without sacrificing taste.
– Don’t buy pre-sweetened or flavored yogurt, that are very high in sugar and calories. Try buying plain yogurt and make your own flavor with a tsp of fresh fruit or jam.
Snacks and Crackers:
> Whole-grain crackers
> Dried fruit: apricots, figs, prunes, raisins, cranberries
> Nuts: almonds, walnuts, peanuts (roasted and unsalted)
> Seeds: sunflower seeds, sesame seeds, whole or ground flax seeds
> Peanut butter, almond, or soy butter
> Dark chocolate pieces (containing more than 70% cocoa)
Fruits and Vegetables:
> Fruits: bananas, apples, oranges, mangoes, strawberries, blueberries
> Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks
– Try getting for a huge variety of colorful fruits and vegetables. They contains most of the nutrients.
– Buy fruits and vegetables that are seasonal and locally grown. They taste better and cost less.
– If you are very busy, buy pre-cut fruits and vegetables. They are easy in cooking and eating.
> Unsweetened green and flavored teas
> Calcium-fortified orange juice
> Sparkling water
– If you buy juice, make sure it’s 100% fruit juice and not a “juice drink,” or “-ade.”
– Instead of buying soda, make your own healthier version by adding fruit juice to sparkling water.