Grocery list – If you don’t make this, you’ve missed out in the first way of having an effective shopping both at the market or store. Not necessarily a paper list, could be on the note app on your phone. Its aim is to help you not miss out a product you need to buy, planning the budget in case you have little and as well, getting you in and out of the store quickly. You don’t also want to get to the store and catch the attention of a less healthy food.
How to Make a Grocery List for the Safety of your Health
Here’s How to Make a Grocery List for the Safety of your Health.
Carbs/ Starch
- Pasta dish
Brown rice
Whole wheat or whole-grain pasta
Remember, whole flour is best.
- Cereals
Instant oatmeal
Whole-grain cereals
Whole-grain cereal bars
Buy cereals and cereal bars that are high in fiber and low in sugar. Use berries, dried fruit, or nuts to add sweetness to your cereal.
- Bread
Whole wheat bread, tortillas, English muffins of 120 calorie
Whole wheat flour is the most healthiest grain flour. Never go for other kinds in eating healthy except at few times.
Protein
- Sea foods
Science has found out that chicken, turkey, fish especially are healthier than beef because it is a red meat which is not healthy for the old and has less fat.
Skinless meat (chicken breasts)
Salmon, trout, mackerel, or your favorite seafood
Turkey, Chicken, Roasted beef
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Milk and cheese
Low diary milk are healthy and are considered less fatty because they contain sources such as soy beans, coconuts, almond, oats, etc. They really might not be part of the ingredients for a meal while trying to plan a grocery list but are essential source of protein beneficial to the body.
Unsweetened and low- fat soy milk, cottage cheese, and yogurt.
Eggs. Varieties of eggs from different birds are recommended for spice so Tofu scramble isn’t bad at all.
Note that while making a Grocery List in trying to eat healthy, a little portion of fatty food is needed but must be watched to avoid taking too much. Plain yogurts and flavored cheese can be chipped in sometimes when you might just need to change taste.
Butter or spread (no hydrogenated oils)
Oil and Fats
- Dressings, and Condiments
Condiments are high in sodium and sugar since they are taste enhancers in food and also has a salt content that must be watched when planning the Grocery List.
Hot pepper and cold Tomato sauce
Barbecue sauce
Vinegar
Salsa sauce and light mayonnaise
Non fat cooking spray (Extra virgin oil, rapeseed oil)
- Frozen Foods
Healthy smoothie
Low-fat ice cream or yogurt
Frozen vegetables: broccoli, spinach, peas, and carrots
Frozen fruit: strawberries, raspberries, blueberries
Shrimps and crabs
Whole-grain vegetable pizza
- Snacks
Whole-grain crackers
Nuts such as almonds, cashews, walnuts, peanuts, pistachios (unsalted)
Seeds: sunflower seeds, sesame seeds, whole or ground flax seeds
Peanut butter, soy butter
Dark chocolate pieces (containing more than 70% cocoa)
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Veggie and fruits
Fruit: Choose fruits available and in season to reduce cost and as well taste better since it’s the season.
Vegetables: They alone are highly nutritious and can’t be over emphasized. Such which are; sweet potatoes, baby spinach, broccoli
Fruit salad which is already cut works out really well to avoid time wasting.
- Drinks
Clean Water
Fruit drink
Unsweetened green and flavored teas
Making a Grocery List with a choice of juice should contain 100% fruit juice and not “-ade” because freshly squeezed juice stored in the refrigerator would make your meal digest faster as well as giving your body that fresh look. An easy at-home recipe is to add fruit juice to sparkling water to help in detoxification.
Remember, you are what you eat. Shop right, eat right and stay healthy.
