What do you have on your list?
Grocery shopping can be a confusing, even intimidating experience for those who are looking to eat healthier, but have little experience in buying the correct foods in order to do so. I do want to acknowledge that while it is true that some healthy food choices are a bit more expensive than other, not-quite-as-healthy options, this is not always the case. That being said, only you can be the judge of what is going to work for you from a cost perspective.
The following is a list of items which I deem to be healthy food choices. I will organize them by macronutrient (proteins, carbohydrates, fats) to make tailoring your list to your specific dietary needs a bit easier. Many of the items listed are those that I frequently purchase (noted with a "*"), while some are those that I usually only pick up if I am looking for a change of pace. Hopefully this list will give you some ideas for the next time you visit the grocery store!
Proteins
- Milk* - Loaded with vitamins and minerals
- Chicken* (sliced, breast, etc.) - Lean protein source that can often be found at good prices
- Eggs* - In addition to the protein they provide, eggs are a great source of healthy fats, vitamins and minerals - If restricting calories or eating reduced fats, try Egg Beaters of egg whites
- Cottage cheese* - Contains a slower-digesting protein called casein - Good any time
- Greek yogurt* - Packed with probiotics and protein, Greek yogurt is a great snack that mixes well with your favorite fruits, cinnamon, etc.
- Beef (steak, patty, ground*) - While some beef can be a bit high in saturated fat, it is loaded with protein (eat in moderation or, if ground, find something like 93/7)
- Pork loin/chop - "The other white meat" is another good protein source and offers a change of pace
- Fish (tuna*, salmon, tilapia, etc.) - Omega fatty acids and protein are the name of the game with fish - Limit intake to 2-3 servings per week to avoid any mercury-related concerns
- Turkey (deli meat* or ground) - Another change of pace meat that is lean and versatile
- Bison - Extremely lean meat that is loaded with protein - "Gamier" flavor than beef
- Cheese/String cheese* - A great add-on to other foods and makes a great, portable snack.
Carbohydrates
- Grains* (breads, cereals/oats, pastas, quinoa) - Whole wheat variations - Make sure ingredients listed state "whole grain" or "whole wheat" and not something like "enriched, bleached..."
- Sweet potatoes/Yams - Packed with vitamins and minerals, great source of energy and makes a nice side dish
- Vegetables* (broccoli, asparagus, lettuce, carrots, peppers, etc.) - Vitamins, minerals, antioxidants - Great side dish or snacker
- Fruits* (apples, bananas, berries, etc.) - Loaded with vitamins and minerals, good source of energy
- Legumes (red kidney beans, black beans, lentils, etc.) - Nutritionally balanced food containing proteins, carbohydrates and fats and is a great source of fiber - Be cautious of sugar content in canned beans.
Fats
- Nut butters/Nuts* (peanuts, almonds, etc.) - Great source of unsaturated fats and pairs wonderfully with grains, fruits and even vegetables - Look for a "natural" butter that includes little more than the variation of nut and possibly some salt on the ingredients panel
- Extra virgin olive oil - Mixes well with vegetables, in salads, or as a topper for meats
- Avocado - Source of healthy fats that can be eaten on its own, as part of a healthy snack like guacamole, or chopped up in salad
- Cream - In moderation, cream is a nice thickening agent to use in shakes, coffees, etc.
- Protein foods* (meats, eggs, fish, cheeses, etc.) - Often saturated fats which, while not inherently bad, should be consumed in moderation.
Please share - What do you have on your list?
