Healthy Grocery Shopping 101

As many of us know it can be tempting to grab some of the tasty but not so nutritious foods at the grocery, however healthy grocery shopping does not have to be that difficult if you plan ahead. Here are a few tips to support you with making healthier choices on your next grocery trip, as well as a look into what I keep stocked in the kitchen.


Tips for Healthy Grocery Shopping:


  • Plan ahead: Consider making a grocery list beforehand that includes the healthy and budget friendly foods you would like to have in the house to support your overall health and well-being.


  • Shop the outer aisle of the grocery first: These aisles typically have more whole foods such as: fruits; vegetables; lean protein; and whole grains.


  • Look at labels: You would be surprised to know how many so called "healthy" foods aren't so healthy. Don't be fooled by the pretty packaging, and consider looking at the sodium; saturated fat; and added sugars on the labels.


  • Save money in the produce section: Often healthy foods seem to be more pricey, however if you look for produce that is in season or on sale you can stay within your budget and eat healthy.


  • Don't shop hungry: This can lead to you potentially buying some of those foods you don't have on your list and cause you to go over budget.


  • Buy frozen or canned fruits and vegetables: These are more budget friendly and they will not go to waste, and they can be just as nutritious. However, look at the sodium and ingredients on the can or package because not all products are equal. Consider looking for "no salt added" or "low sodium" on the can, and look for frozen items that don't have any added seasonings; salt; etc.


  • Choose whole grains: Often packages will look like whole grains at first glance, but if you read the label you might come to find it's not so nutritious as you thought. Consider looking for items that list "whole grain" first in the ingredients instead of enriched flour or “multi-grain".


  • Portion Snacks: Consider buying pre-portioned snacks such as a 100 kcal pack of almonds, or go ahead and portion them out into baggies when you get home. This will save you time in the future and prevent you from overeating.


What's in my Kitchen:


Produce:

  • Carrots

  • Spinach

  • Kale

  • Romaine

  • Cauliflower

  • Brussels sprouts (frozen)

  • Broccoli (frozen)

  • Beets

  • Peppers

  • Mushrooms

  • Veggie medley (frozen)

  • Sundried tomatoes

  • Avocadoes

  • Bananas

  • Blueberries (frozen)

  • Mango (frozen)

  • Apples


Protein:

  • Tempeh (sometimes I will do organic tofu as well)

  • Black beans

  • Chickpeas

  • "Dr. Praeger's Perfect Burger" (This is a pea based protein veggie burger with 20g of protein, and minimal ingredients compared to others)


Grains:

  • Ezekiel Bread: (I keep this in my freezer since the loaf often goes bad before I can finish it)

  • Brown rice & quinoa


Snacks:

  • Mary's Gone Crackers

  • Dates

  • Bienna roasted chickpeas

  • Almonds

  • Peanut/ almond butter

  • Kale chips

  • Dark chocolate (I usually have one piece of dark chocolate every night...everything in moderation right???)


Dips/Dressings/Sauces:

  • Hummus

  • Tzatziki

  • Salsa

  • Guacamole

  • Vinaigrette (I personally like red wine or balsamic)

  • Bolthouse Yogurt Dressing (I like to use this for my "healthier Caesar salad" recipe)

  • Olive Oil

  • Balsamic Vinegar

  • Braggs Amino Acids (use this as a substitute for soy sauce)

  • Hot Sauce (My favorites are: Truff; Cholula; Tobasco; Siracha)


Spices/Seasonings:

  • Garlic powder

  • Onion Powder

  • Turmeric

  • Pepper

  • Red Pepper

  • Cilantro

  • Basil

  • DASH seasoning (these seasonings are great if you are watching sodium and trying to lower your blood pressure)

  • Nutritional yeast


Beverages:

  • Almond milk

  • Kombucha

  • Coconut water

  • La Croix sparkling water

  • Wine (I LOVE chardonnay and cabernet)...As I always say everything in moderation, and Jesus didn't turn water to wine for nothing right???







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