First Swing at that Wall ~~ Grocery Shopping
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kayjosh2422
Posts: 864 Member
Try and shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Shop less the center aisles where junk foods lurk. Choose "real" foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible.
On the inner aisles look for these items:
Cereal: good source of whole grains, look for cereals that are low in fat (3 grams (g) or less), low in sugar (10 g or less) and moderate-to-high in dietary fiber (5 g or more).
Canned foods: low-sodium beans, seafood (packed in water), fruit (in own juices), evaporated skim milk (good substitute for heavy cream), canned pumpkin (can make soups and dips from this), tomato (paste, sauce, whole, diced, etc.), low-sugar marinara/pasta sauce.
Nuts & Seeds: Are a healthy snack, they contain good fats, but watch your serving size, they are high in calories.
Grains: brown rice, wild rice, barley, bulgur, farro, quinoa, kasha, whole wheat pasta. Try something new.
Beans: dried – a whole variety available, a great source of protein and very cost effective.
Oils: avocado, canola, grape seed, olive, peanut, walnut.
Vinegar: apple cider, balsamic, distilled white, rice.
Drinks: coffee, tea, 100% fruit juice (watch serving size, juices are high in calories)
Soups: low-sodium broths/stocks, low-sodium soups (watch out for fat in cream based soups).
Freezer: fruits and vegetables (no sauces).
This is not an all-inclusive list, but as you can see there are many healthy items available when shopping in the inner aisles of the grocery store. One way to get started with healthier shopping and eating is to have a few goals in mind, such as:
Eat less sodium and salt, excess sodium/salt in your diet can raise blood pressure and put you at higher risk of heart disease.
Eat a variety of fruits and vegetables, these are high in nutrients and fiber and low in calories.
Eat more fiber, fiber keeps the digestive tract healthy and can help lower the risk of heart disease.
Also, it helps to shop from a list and do not shop hungry!
Please remember you can have TOO MUCH FRUIT! It's full of natural sugar and too much of even natural sugar is not good. And don't forget the water!
On the inner aisles look for these items:
Cereal: good source of whole grains, look for cereals that are low in fat (3 grams (g) or less), low in sugar (10 g or less) and moderate-to-high in dietary fiber (5 g or more).
Canned foods: low-sodium beans, seafood (packed in water), fruit (in own juices), evaporated skim milk (good substitute for heavy cream), canned pumpkin (can make soups and dips from this), tomato (paste, sauce, whole, diced, etc.), low-sugar marinara/pasta sauce.
Nuts & Seeds: Are a healthy snack, they contain good fats, but watch your serving size, they are high in calories.
Grains: brown rice, wild rice, barley, bulgur, farro, quinoa, kasha, whole wheat pasta. Try something new.
Beans: dried – a whole variety available, a great source of protein and very cost effective.
Oils: avocado, canola, grape seed, olive, peanut, walnut.
Vinegar: apple cider, balsamic, distilled white, rice.
Drinks: coffee, tea, 100% fruit juice (watch serving size, juices are high in calories)
Soups: low-sodium broths/stocks, low-sodium soups (watch out for fat in cream based soups).
Freezer: fruits and vegetables (no sauces).
This is not an all-inclusive list, but as you can see there are many healthy items available when shopping in the inner aisles of the grocery store. One way to get started with healthier shopping and eating is to have a few goals in mind, such as:
Eat less sodium and salt, excess sodium/salt in your diet can raise blood pressure and put you at higher risk of heart disease.
Eat a variety of fruits and vegetables, these are high in nutrients and fiber and low in calories.
Eat more fiber, fiber keeps the digestive tract healthy and can help lower the risk of heart disease.
Also, it helps to shop from a list and do not shop hungry!
Please remember you can have TOO MUCH FRUIT! It's full of natural sugar and too much of even natural sugar is not good. And don't forget the water!
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Replies
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Thanks for the health-ful reminder! We forget weight loss / exercise go hand in hand with nutrition. Made me rethink what I would want to eat vs. what I really should eat. Makes sense! Appreciate it!0
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95% of weightloss happens in the kitchen. What you fuel your body with is very important1
