They say that you should never go grocery shopping when you are hungry and always have a list of what you need. This prevents buying things based on urges or what ‘looks good’. To help with that we have compiled a list of great foods that should fill up your shopping basket each week. These are the staples of a healthy diet that help get you lean and mean along with providing much needed nutrients for your body.
You don’t have to go to a health food store or co-op for these items; most are going to be found in a regular grocery store. But if you find your regular store lacking you might do a little comparison shopping at other nearby locations to see what else is available. Ideally you want a store with a nice produce section.
Many people get caught up in the cost of food when switching to a more healthy diet. But the truth is most people end up spending less because they cut down on excess snacking and eating outside of the house and learn to eat smaller portions of more filling food.
Lean Meats – When shopping for meat the rule is the leaner the better. Chicken, tuna, turkey, turkey sausage, ground beef (15% fat or less), sirloin steak, salmon, bass, cod, halibut, trout, mahi mahi, shrimp, scallops, crab, and lobster are all welcome in your shopping basket. As you can see fish is a welcome lean source of meat which is why if you eat out it makes for one of the better options on most menus.
Grains – There are a variety of high fiber whole grains for all types of meals. Aim for getting dried pasta, oats, instant oatmeal (without sugar or salt added), whole grain bread, whole grain cereal (fiber one or granola options are great), whole wheat tortillas, brown or wild rice, and whole wheat English muffins.
Beans – Legumes are a great source of both protein and carbohydrates. You can use these bean based things in a lot of ways. Hummus, peanut butter, and black bean dip are all tasty options. Also you can use black beans, pinto beans, kidney beans, and red lentils in a lot of lunch and dinner creations.
Oily Stuff – Certain fats and oils are great for cooking and using in salads or pasta. These include avocados, olives, olive oil, grapeseed oil, sesame oil, canola oil, and safflower oil. It is a good idea to have some of these on hand for flavoring certain meals up.
Leafy Veggies – Here are all the items for salads or sides for dinners. You can also mix things into sandwiches. Always look for fresh items and not packaged when buying sprouts, kale, beets, garlic, romaine lettuce, bell peppers, carrots, spinach, broccoli, mushrooms, radishes, asparagus, celery, green beans, cucumbers, and Brussels sprouts.
Eggs and Such – Dairy is always great! Milk, low-fat or non-fat yogurt, cheese, eggs, and cottage cheese are great. Go easy on some of the more rich fatty cheeses however.
Fruits – Just about anything is fair game and the fresher the better. Fruits are a great snack source and compliment breakfasts and lunches. Look for apples, strawberries, blueberries, raisins, prunes, bananas, grapes, oranges, peaches, pears, kiwis, tomatoes, and melons.
Nuts and Seeds – Almonds, walnuts, cashews, sunflower seeds, and flaxseeds are all great for the diet. Regular peanuts and peanut varieties are typically too high in fat and sodium while providing little else compared to everything else on this list.
Seasonings – Think of hot and spicy when shopping for seasonings! All types of pepper are great along with garden herbs like basil, cilantro, and parsley. Cinnamon, chili powder, curry powder, and cumin make the list as well as light sauces like soy and red-wine vinegar.
There you have it! That is a pretty nice looking group of items for your shopping cart. There are enough oils and spices to mix up a variety of delish meals to keep people excited about eating but also in position to get leaner and meaner from just diet alone; and that is a beautiful thing.