As a nutritionist, I recognize that grocery shopping can be an intimidating and overwhelming experience for many people. For example, many of my patients don’t know when to start shopping and aren’t sure what foods to put in their shopping carts.
Plus, with endless food options available — often in deceptive packaging — it can be hard to tell which foods are actually healthy and which are better off the shelf. In this article, I’ll walk you through the basics of healthy grocery shopping. including how to choose healthy foods Make smart shopping lists. and stock up so you can buy a few meals.
Before they left
While some people may go shopping without a name or an idea of what they’ll be cooking next week, there’s no way to go shopping. But most people need a plan. It’s also a good idea to pack groceries or weekly groceries when you’re stressed.
Make a healthy shopping list
A shopping list is an essential tool for many consumers. It can help you stay on track and remind you of what you need. Research has also shown that grocery brands can help you make healthier choices when shopping. (Reliable sources) But that shopping list What is “good for health”?
Generally nutritious and whole foods, in particular, should be a healthy and wholesome diet. I am talking about vegetables, fruits, protein sources such as fish and eggs, legumes. Nuts and seeds. These are the most important foods on your list.
When making your shopping list, it is helpful to divide the list into non-starchy and starchy vegetables, fruits, legumes and whole grains. Grains and grains, proteins, frozen foods, dairy and non-dairy products, beverages, ingredients, spices and miscellaneous products.
Here are some examples
- Fruits: apples, blueberries, clementines, grapes and avocados.
- Non-starchy vegetables: broccoli, asparagus, onions, spinach, peppers and zucchini.
- Starchy vegetables: sweet potatoes, baby red potatoes. and pumpkin
- Grains and grains: chickpeas, brown rice, black beans and quinoa.
- Protein: Eggs, canned salmon, skinless chicken breast, and pea protein powder.
- Frozen foods: Mixed fruits and frozen nuts
- Nuts and seeds: toasted almonds, pumpkin seeds and natural nut butters.
- Dairy and non-dairy: cashew milk, coconut milk, feta cheese, and full-fat Greek yogurt.
- Condiments: olives, sun-dried tomatoes, dressing, olive oil, pesto and salsa.
- Beverages: unsweetened orange juice and soft drinks.
- Miscellaneous: Coffee grounds, dried fruit, dark chocolate, dried kale and baked sweet chicken.
You don’t have to stock up on reliable ingredients like peanut butter, protein powder, and loads of nuts with every purchase. At the beginning of this article I explain how to store your kitchen utensils so that they last longer.
Weekly meal plan
If you want, you can take your weekly groceries to the store instead of the regular groceries. This menu can display your to-do list for the coming week.
For example, if you like cooking. Try drawing the recipe you plan to make. Then just buy the ingredient list.
Keep in mind that if you’re used to eating out or ordering a lot, it might not be worth rushing and trying to make all your meals and snacks at home. start slowly and try to cook fewer meals for the first week.
If it becomes addictive You can add other foods. in your weekly menu. The same goes for all health problems. It may take time for the usual grocery shopping and preparing healthy meals at home to become part of your daily routine.
How to stock your kitchen like a pro
If you don’t like a lot of grocery shopping, it’s important to prepare your kitchen with non-perishable frozen foods. This helps prepare nutritious meals and snacks when fresh food is scarce.
Before you go out shopping, check your cabinets, pantry, fridge and freezer to see what you need. Material can be reserved.
You have to buy a lot of fresh fruits, vegetables, dairy products and other perishable items while on the other hand non-perishable and frozen foods are cheaper to buy.
Here are some ideas for sturdy staples to keep in your pantry or freezer.
Collect
Nuts, seeds and nut butters: pistachios, cashews, almonds, natural almond butters.
Note that some peanut butters need to be refrigerated after opening.
- Oils: olive oil, coconut oil avocado oil
- Whole grains: quinoa, brown rice, oats, buckwheat, brown rice pasta.
- Unsweetened dried fruits: dried mangoes, raisins, dates, dried cherries.
- Flavor: garlic powder, turmeric, curry powder, cumin, paprika, cinnamon
- Canned and dried beans: black beans, chickpeas, lentils
- Canned tuna and salmon: Canned tuna and canned salmon.
- Bakery products and sweeteners: baking soda, baking soda, honey, maple syrup, vanilla extract, cocoa powder, flour mix.
- Permanent milk substitutes: coconut milk, oat milk, cashew milk puree.
- Sauces, seasonings and condiments: Unsweetened marinara sauce Original kitchen salad dressing, mayonnaise, olives, sun-dried tomatoes Apple cider vinegar Balsamic vinegar, hot sauce
- Snacks: Banana chips, trail mix, tortilla chips, chocolate covered almonds
- Sustainable produce: sweet potatoes, sweet potatoes, onions, squash, garlic.
- Freezer is the one
- Protein sources: chicken, ground turkey, chicken sausage, wild salmon.
- Frozen fruits and vegetables: cherries, berries, mangoes, spinach, edamame, broccoli, green peas, cauliflower rice.
- Bread: Ezekiel bread and sourdough
- Nut flour, flour and grain-free flour: Store flour, pea and lentil flour in the freezer for long-term storage.
- Fully equipped kitchen with essentials. So you don’t have to worry about frequent grocery shopping. Always check inventory before shopping to avoid buying existing items.
In the store
Now you know how to prepare groceries and stock up on kitchen supplies. Let’s talk about healthy shopping.
Keep the following in mind when shopping for groceries. Buy the most nutritious whole foods. Buy from a list or a weekly meal plan.
Just don’t buy packaged foods. Read the nutrition labels and ingredient lists of processed foods. Stick to the plan and avoid impulse purchases. Unfortunately, most supermarkets are not designed to promote healthy eating.
For example, supermarkets often sell and display specially processed goods such as snacks and soft drinks. You can usually find them at the end of the hallway or at the cash register. With a plan in place, you’ll be less likely to be distracted by sales and special offers. Finally, shopping only when you are not hungry can lead to purchases.
It’s coming to it
Stress-free shopping. Planning your menu and meals Organizing kitchen supplies and keeping durable essentials in your freezer and pantry can make shopping easier and more enjoyable.
