Are you looking to eat healthier but not sure what to buy? As a nutritionist expert, I know firsthand how overwhelming grocery shopping can be.
That’s why I’m here to help you navigate the aisles and choose the best foods for your body.
Eating healthy doesn’t have to be boring or tasteless.
It can be delicious and exciting! So, let’s dive in and discover what to buy to eat healthy.
KEY TAKEAWAY
What to buy to eat healthy?
When buying food to eat healthy, it’s important to focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. (1)
Look for items that are low in added sugars, sodium, and saturated fats, and opt for fresh or frozen produce over canned when possible.
Bakery and Bread: What are the Healthiest Options to Buy?
When it comes to bakery and bread, it’s important to know what you’re looking for.
Many bread products found in stores are high in sugar and refined flour, which can lead to an increase in blood sugar levels and leave you feeling sluggish.
When choosing bread, look for whole grain options that are low in sugar and have a high fiber content.
These types of bread will not only help regulate blood sugar levels, but they’ll also keep you feeling full and satisfied for longer periods of time.
Some healthy options include whole grain or sprouted grain bread, which is high in fiber and protein.
Ezekiel bread is a popular brand that is made with sprouted grains and contains no added sugar.
Sourdough bread is another great option, as the fermentation process can help break down gluten and make it easier to digest.
If you’re looking for a sweet treat, opt for whole grain muffins or scones that are low in sugar and made with natural ingredients such as fruit or nuts.
Meat and Seafood: What Should You Look for When Buying These Proteins?
When it comes to meat and seafood, it’s important to choose high-quality, lean proteins that are free from added hormones and antibiotics.
Look for grass-fed beef, free-range chicken, and wild-caught fish, which are all great sources of protein and essential nutrients.
When buying meat, look for lean cuts such as sirloin or tenderloin, which are low in fat and calories.
When it comes to seafood, choose options that are high in omega-3 fatty acids, such as salmon or tuna.
These healthy fats can help reduce inflammation in the body and improve heart health.
It’s also important to pay attention to how you’re cooking your meat and seafood.
Avoid deep-frying or pan-frying, as these methods can add extra calories and unhealthy fats.
Instead, opt for grilling, baking, or broiling, which can help preserve the nutrients in your protein.
Pasta and Rice: Are There Any Healthy Alternatives to These Carbs?
While pasta and rice are staple foods in many diets, they can be high in carbs and low in nutrients.
However, there are plenty of healthy alternatives that can still satisfy your carb cravings.
For pasta, choose options made from whole grains such as quinoa or brown rice.
These options are high in fiber and protein and can help regulate blood sugar levels.
Zucchini noodles or spaghetti squash are also great alternatives that are low in carbs and high in vitamins and minerals.
For rice, choose brown rice instead of white rice.
Brown rice is a whole grain that is high in fiber and B vitamins.
Quinoa is another great option that is high in protein and essential amino acids.
Cauliflower rice is also a popular low-carb alternative that can be used in a variety of dishes.
When it comes to carbs, it’s all about moderation and choosing the right types of carbs.
By choosing whole grain options and incorporating plenty of fruits and vegetables into your diet, you can still enjoy your favorite carbs while maintaining a healthy lifestyle.
Oils, Sauces, Salad Dressings, and Condiments: What Should You Watch Out for When Buying These Items?
When buying oils, sauces, salad dressings, and condiments, it is important to be mindful of the ingredients list.
These products often contain high amounts of added sugars, sodium, and unhealthy fats.
Look for options that use healthy oils like olive, avocado, or coconut oil, and avoid products that use hydrogenated or partially hydrogenated oils.
Additionally, opt for sauces and dressings that are lower in sodium, or make your own using vinegar, herbs, and spices for added flavor.
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Cereals and Breakfast Foods: What Are Some Healthy Options to Buy for Breakfast?
Cereals and breakfast foods can be a quick and convenient option, but many of them are loaded with added sugars and preservatives.
Look for options that are high in fiber and protein, and low in added sugars.
Steel-cut oats, quinoa, and chia seeds are all great options that can be paired with fresh fruit and nuts for added flavor and nutrition.
Soups and Canned Goods: What Are the Healthiest Options to Add to Your Pantry?
When it comes to soups and canned goods, it is important to read the labels carefully.
Many canned goods are high in sodium and preservatives, which can be harmful to your health.
Look for options that are low in sodium and contain whole ingredients like vegetables, beans, and whole grains.
Making your soups and broths at home can also be a great way to control the ingredients and nutrient content.
Frozen Foods: What Are Some Healthy Options to Keep on Hand?
Frozen foods can be a convenient option for busy weeknights, but many frozen meals are high in sodium, preservatives, and unhealthy fats.
Look for options that are made with whole ingredients like vegetables, whole grains, and lean protein.
Frozen fruits and vegetables can also be a great option for adding nutrition to your meals.
Just be sure to avoid options that are coated in sauces or added sugars.
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Dairy, Cheese, and Eggs: What Are the Best Options for a Healthy Diet?
When it comes to dairy, cheese, and eggs, it’s important to choose options that are high in protein and low in saturated fat.
Greek yogurt and cottage cheese are great sources of protein and can be paired with fresh fruit for a delicious and nutritious snack.
When it comes to cheese, stick to options that are lower in fat, such as feta or goat cheese.
For eggs, opt for organic and free-range options to ensure the highest quality and nutrient content.
Snacks and Crackers: What Are Some Healthy Options to Satisfy Your Cravings?
When it comes to satisfying your snack cravings, there are plenty of healthy options to choose from.
Nuts and seeds are a great source of healthy fats and protein, and can be paired with fresh fruit or veggies for a satisfying snack.
Whole grain crackers or rice cakes topped with hummus or avocado are also a great option.
If you’re looking for a sweet treat, opt for dark chocolate or fresh berries.
Produce: What Are the Best Fruits and Vegetables to Buy for a Balanced Diet?
When it comes to produce, it’s important to choose a variety of colorful fruits and vegetables to ensure a balanced diet.
Dark leafy greens, such as spinach and kale, are packed with nutrients and are great for salads or smoothies.
Berries, citrus fruits, and melons are high in vitamin C and antioxidants.
Sweet potatoes, carrots, and squash are great sources of vitamin A and fiber.
And don’t forget about cruciferous veggies, such as broccoli and cauliflower, which are packed with cancer-fighting compounds.
Drinks: What Are Some Healthy Options Besides Water?
While water is the best choice for staying hydrated, there are other healthy drink options to choose from.
Green tea is packed with antioxidants and has been shown to improve brain function and lower the risk of chronic disease.
Herbal teas, such as chamomile or peppermint, can help promote relaxation and aid digestion.
Coconut water is a great source of electrolytes and can be a refreshing post-workout drink.
And if you’re looking for a caffeine boost, black coffee can be a great option in moderation.
Just be sure to watch out for added sugars in packaged beverages.
Conclusion
Remember, eating healthy is not about restriction or deprivation.
It’s about nourishing your body with the best foods possible. (2)
By choosing a variety of colorful fruits and vegetables, lean proteins, whole grains, and healthy fats, you can create delicious and satisfying meals that will leave you feeling energized and satisfied.
So, next time you go grocery shopping, keep these tips in mind, and don’t be afraid to try something new.
Your body will thank you for it!
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Frequently Asked Questions
What are some healthy options for snacking on the go?
Snacking on the go doesn’t have to mean reaching for unhealthy options like candy bars or chips.
Instead, try packing some healthy snacks like fruit, nuts, or veggies with hummus.
These options will give you energy to power through the day and keep you feeling full longer.
Think of it like packing a survival kit for your stomach!
How can I make sure I’m getting enough protein in my diet?
If you’re worried about getting enough protein in your diet, there are plenty of options beyond meat.
Foods like beans, lentils, tofu, and quinoa are all great sources of plant-based protein.
You can also add protein powder to smoothies or oatmeal to boost your intake.
It’s important to remember that protein is not just for building muscles, but also helps keep us feeling satisfied and energized throughout the day.
What are some healthy alternatives to processed snacks and desserts?
When it comes to satisfying a sweet tooth, there are plenty of healthy alternatives to processed snacks and desserts.
Try making your trail mix with nuts, dried fruits, and dark chocolate chips.
Or, make a batch of energy balls with dates, nuts, and coconut for a sweet and protein-packed snack.
You can also swap out traditional desserts for healthier options like fresh fruit with Greek yogurt or homemade popsicles made with fruit and coconut milk.
Remember, a little sweetness can go a long way!
Overall, healthy snacking and getting enough protein can be easy with a little bit of planning and creativity.
Don’t be afraid to think outside the box and try new things to keep your taste buds satisfied and your body fueled.
With these tips, you’ll be on your way to feeling your best and enjoying delicious, nutritious snacks and meals!
References
- https://www.webmd.com/food-recipes/guide/grocery-list
- https://www.shape.com/healthy-eating/diet-tips/ultimate-healthy-grocery-list