What to shop for?
JeffPayo
Posts: 7
Hi I am new to the whole healthy eating thing. I regularly exercise/lift weights, and have my whole life. But for the most part I just ate anything and didn't worry about my diet.
Now that I'm in my mid 20s I've realized I can't just rely on exercise and need to start eating a balanced diet. I don't eat super unhealthy but I have no idea what do buy when I'm at a store. Nor what's "good" to make it with. The store is filled with tons of "health," foods. Nearly everything says, "healthy choice," "Low Fat" "Sugar free" "Good source of Vitamin X" I have no idea what I should actually be getting.
So Is there any sort of website, or something that will actually tell you what to buy at the store? Health recipe books just tell you to make this with these ingredients. But if I'm going to the store I want to buy more than just one or 2 meals worth. I need some sort of a healthy shopping guide.
Any advice would be great!
PS I'm not talking about just 'fuits and veggies," That sort of thing is vague. I mean like, silk instead of milk, real butter not fake, vegitarian eggs not bulk eggs, the whole 9 yards shopping.
Now that I'm in my mid 20s I've realized I can't just rely on exercise and need to start eating a balanced diet. I don't eat super unhealthy but I have no idea what do buy when I'm at a store. Nor what's "good" to make it with. The store is filled with tons of "health," foods. Nearly everything says, "healthy choice," "Low Fat" "Sugar free" "Good source of Vitamin X" I have no idea what I should actually be getting.
So Is there any sort of website, or something that will actually tell you what to buy at the store? Health recipe books just tell you to make this with these ingredients. But if I'm going to the store I want to buy more than just one or 2 meals worth. I need some sort of a healthy shopping guide.
Any advice would be great!
PS I'm not talking about just 'fuits and veggies," That sort of thing is vague. I mean like, silk instead of milk, real butter not fake, vegitarian eggs not bulk eggs, the whole 9 yards shopping.
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Replies
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I think what may be the problem is not knowing where you stand in your dietary theories. There are literally dozens of ideas, theories, and preferences when it comes to "How to eat". A few questions for you to help narrow this down:
1. Do you prefer to eat meat and animal products?
2. Are you opposed to eating a primarily plant-based diet (with few animal products spread throughout the week)
3. Are you looking to eat "Clean" (avoiding processed foods)?
4. Are you comfortable in the kitchen or do you need really specific step by step instructions?
5. Do you have any ethical or environmental goals based around your diet?
6. What bits of information have you already come across that you are either draw to or put off by? (Google searches, cookbooks, etc)
That will help get you a more manageable list of diet aids coming your way.0 -
THanks a lot Sunshine!0
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OK..
Get real food.. meaning.. food that isn't labeled diet, low fat etc... the word enriched means they've stripped the foods on it's nutrients during processing and then added back in afterwards.. which means you get less and it's man made nutrients.. not as healthy for you.
Look at labels.. you'll be amazed what manufactures put in foods. The less ingredients the closer to nature you get. Less is more. Also.. (an you may not care about this) less chemicals = better for your body. I'm always amazed at what has sugar in it and how much.. and food dye.. why does a granola bar need red and yellow food dye?? seriously!
brown rice always (white rice is bleached) and whole wheat flour instead of white, stick with sugar instead of sugar replacements.
Organic is a good word to look for, regardless of if you care about the food actually being organic, generally speaking organic food is less processed and has less additives.
Good rule of thumb.. shop on the outer aisle of the grocery store, where the fresh produce, meat, fresh meat and seafood cases and dairy is, also go down the frozen veggie aisle if the thought of cooking fresh veggies is too daunting for you.
My diary is open.. I eat pretty clean.. feel free to look. It's heavy of fruits and veggies though..
One last suggestion.. if you buy a lot of ready made stuff.. like from the freezer section just heat up and eat typoe of things.. If you don't already know how, learning to cook will vastly improve the quality of the foods you eat, how the food tastes (after you get ok at cooking at least! LOL!!) and will improve your pallet. I can taste sugar and oil immediately in foods, because i don't like either one anymore. Also salt, can't eat it if I can taste the salt!0 -
I found it very hard in the beginning to get a good start at what to shop for...I did a lot of research online and I keep a notebook close by at all times to write notes on. Here is my typical grocery list:
Dairy:
Cheese: Reduced fat and fat free shredded cheese (Kraft)...Sargento ultra thin sliced cheese...Laughing Cow light cheese wedges (love all that I have tried)...blue cheese crumbles
Yogurt: CARBmaster yogurts ( I LOVE LOVE these..low calorie...low sugar...high protein).....nonfat plain greek yogurt ( i use this in place of mayo and sour cream sometimes)
Egg products: Egg beaters....Eggs
Milk products/Milk swaps: Blue Diamond Unsweetened Vanilla Almond Breeze...Fat Free non dairy liquid creamer...Fat Free half and half
Sour Cream/Butter: I cant believe its not butter spray...Fat Free sour cream ( I prefer Tillamook)
Cereal: Fiber One cold cereal...weight control quaker instant oatmeal (very filling and easy)
Meat (i dont eat seafood): Boneless frozen chicken breasts...93% fat free ground turkey...extra lean steak (top round, sirloin or strip steak)
Bacon: Jennie-O turkey bacon...Oscar Mayer turkey bacon bits
Packaged Deli Meats: Healthy Ones turkey, chicken or ham
Produce: Broccoli, carrots, mushrooms, cucumbers (lots of these), grape tomatoes, roma tomatoes, cauliflower, lettuce, spinach, organic girl 50% spinach 50% spring mix, squash, mini sweet peppers, apples, cuties, bananas (im sure im forgetting something here)
Frozen Veggies: stir fry veggies...cauliflower/broccoli
Soup: Progresso light soups...low sodium fat free chicken broth
Canned beans: black beans...white kidney beans...red kidney beans
Packaged snack bars: Fiber one 90 calorie bars ( lots of different kinds)
Breads: 50 calorie breads....Franz 9 grain sandwhich thins...LaTortilla factory high fiber low carb 100% wheat tortillas...
Condiments: smuckers sugar free jam...mustard ( all different kinds...5 calories each!...spicy brown...horseradish...whole grain..spicy southwest)...best foods light mayo...maries light blue cheese...kraft fat free italian dressing
Beverages: crystal light ( yes I know..bad bad bad for you...but for now its a vice that i think is better than the soda i used to drink)
I hope this helps a little.0 -
OK..
Get real food.. meaning.. food that isn't labeled diet, low fat etc... the word enriched means they've stripped the foods on it's nutrients during processing and then added back in afterwards.. which means you get less and it's man made nutrients.. not as healthy for you.
Look at labels.. you'll be amazed what manufactures put in foods. The less ingredients the closer to nature you get. Less is more. Also.. (an you may not care about this) less chemicals = better for your body. I'm always amazed at what has sugar in it and how much.. and food dye.. why does a granola bar need red and yellow food dye?? seriously!
brown rice always (white rice is bleached) and whole wheat flour instead of white, stick with sugar instead of sugar replacements.
Organic is a good word to look for, regardless of if you care about the food actually being organic, generally speaking organic food is less processed and has less additives.
Good rule of thumb.. shop on the outer aisle of the grocery store, where the fresh produce, meat, fresh meat and seafood cases and dairy is, also go down the frozen veggie aisle if the thought of cooking fresh veggies is too daunting for you.
My diary is open.. I eat pretty clean.. feel free to look. It's heavy of fruits and veggies though..
One last suggestion.. if you buy a lot of ready made stuff.. like from the freezer section just heat up and eat typoe of things.. If you don't already know how, learning to cook will vastly improve the quality of the foods you eat, how the food tastes (after you get ok at cooking at least! LOL!!) and will improve your pallet. I can taste sugar and oil immediately in foods, because i don't like either one anymore. Also salt, can't eat it if I can taste the salt!
Thanks!
Yes I def need to learn how to cook better. I like cooking too, I'm just sort of clueless. My mom didn't cook a ton, and I never took a class. Nor a nutrition class (obviously). I'm planning on getting my own place relatively soon. I'll probably start cooking a lot more.0 -
I found it very hard in the beginning to get a good start at what to shop for...I did a lot of research online and I keep a notebook close by at all times to write notes on. Here is my typical grocery list:
Dairy:
Cheese: Reduced fat and fat free shredded cheese (Kraft)...Sargento ultra thin sliced cheese...Laughing Cow light cheese wedges (love all that I have tried)...blue cheese crumbles
Yogurt: CARBmaster yogurts ( I LOVE LOVE these..low calorie...low sugar...high protein).....nonfat plain greek yogurt ( i use this in place of mayo and sour cream sometimes)
Egg products: Egg beaters....Eggs
Milk products/Milk swaps: Blue Diamond Unsweetened Vanilla Almond Breeze...Fat Free non dairy liquid creamer...Fat Free half and half
Sour Cream/Butter: I cant believe its not butter spray...Fat Free sour cream ( I prefer Tillamook)
Cereal: Fiber One cold cereal...weight control quaker instant oatmeal (very filling and easy)
Meat (i dont eat seafood): Boneless frozen chicken breasts...93% fat free ground turkey...extra lean steak (top round, sirloin or strip steak)
Bacon: Jennie-O turkey bacon...Oscar Mayer turkey bacon bits
Packaged Deli Meats: Healthy Ones turkey, chicken or ham
Produce: Broccoli, carrots, mushrooms, cucumbers (lots of these), grape tomatoes, roma tomatoes, cauliflower, lettuce, spinach, organic girl 50% spinach 50% spring mix, squash, mini sweet peppers, apples, cuties, bananas (im sure im forgetting something here)
Frozen Veggies: stir fry veggies...cauliflower/broccoli
Soup: Progresso light soups...low sodium fat free chicken broth
Canned beans: black beans...white kidney beans...red kidney beans
Packaged snack bars: Fiber one 90 calorie bars ( lots of different kinds)
Breads: 50 calorie breads....Franz 9 grain sandwhich thins...LaTortilla factory high fiber low carb 100% wheat tortillas...
Condiments: smuckers sugar free jam...mustard ( all different kinds...5 calories each!...spicy brown...horseradish...whole grain..spicy southwest)...best foods light mayo...maries light blue cheese...kraft fat free italian dressing
Beverages: crystal light ( yes I know..bad bad bad for you...but for now its a vice that i think is better than the soda i used to drink)
I hope this helps a little.
This helps a lot! I will def steal some of your list! Thanks.0
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