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Mastering the Skill of Grocery Shopping


Grocery shopping can be an intimidating task if unprepared! It's easy to get overwhelmed by all of the choices you’re faced with when deciding what foods to fill your kitchen with. Along with planning out your meals for the week, good nutrition starts with smart choices in the grocery store. With a little assistance, you all will be experts at grocery shopping in no time!

It’s imperative to compose a thought out grocery list of your planned out meals and snacks for the upcoming week(s). This helps eliminate the urge to splurge and buy that chocolate glazed donut that looks so tempting as you walk by the bakery.

At first, it can be very difficult to make the perfect grocery list and be aware of what all your healthy options are. As a starting point, below is a ‘master’ grocery list I’ve comprised, providing multiple options of healthy protein sources, dairy, carbs, spices/dressings, and fats. Also, looking up healthy recipes online to try in the upcoming weeks should be done while comprising your list. By having a thought out grocery list, not only will it prevent impulse buys, it will save you valuable time!

Before heading out, strategically plan your grocery-shopping trip. Start in the meat and poultry section, then hit produce, and finally dairy and starch. Avoid most of the middle aisles of the store, which usually contain frozen foods, processed cookies and crackers and cereals, and alcohol. Yes, some items you’ll need to buy live in there, such as oatmeal and whole wheat bread, but make a beeline for those things without getting distracted by the other not-so-good-for-you items!

In addition to a slew of new foods, buy yourself a soft-sided lunch cooler, an ice pack and some containers that will fit inside the cooler.

Simple tips to keep in mind on your next outing to the store:

· Never go grocery shopping on an empty stomach.

· Shop the perimeters of the store as much as possible.

· Choose foods with few ingredients. Avoid foods with artificial ingredients or that contain a long list of ingredients.

· Go organic! All organic produce is grown without any fertilizers, chemical pesticides and/or herbicides & is the healthiest route.

· Check the food label for sugar content, anything over 15 grams of sugar per serving should be avoided.

· The more color the better! A way to boost your health and lose weight faster is to eat a spectrum of colors in your veggies. When buying veggies for the week, aim to get a variety of colors like greens, oranges, purples, yellows, and reds.

Now, it’s time to go shopping!! By using the options below as a guide when making your list and remembering the tips that go along with grocery shopping will make it so much easier to carry out healthy eating habits.


Grocery List

PROTEIN OPTIONS:

Meats and poultry

Pork tenderloin

Boneless, skinless chicken breasts

Lean ground beef

Lean ground turkey

Lean ground chicken

Turkey cutlets

Buffalo

Venison

Ostrich

Top sirloin steak

Lean beef filets

Flank steak

Seafood

Fresh fish

Crab

Lobster

Shrimp

Salmon

Cod

Snapper

Halibut

Whitefish

Trout

Tuna

Clams

Seabass



Dairy

Greek yogurt, 2% or fat free

Quark

Almond Milk (Unsweetened)

Rice Milk (Unsweetened)

Coconut Milk (in the carton, not can)

Organic Skim Milk

Eggs

Low-fat cheese sticks or string cheese

Low or Fat Free cottage cheese

Eggs/egg substitutes


Vegetarian Protein options

Seitan

Whole Soybeans (edamame)

Tempeh

Tofu


CARBOHYDRATES:

Beans and Lentils

Lentils

Black Beans

Pinto Beans

Kidney Beans

Garbanzo Beans

Navy Beans

Lima Beans

Soy Beans


Grains

Quinoa

Amaranth

Buckwheat

Spelt

Barley

Brown Rice

Black Rice

Wild Rice


Cereals

Hi Fiber Cereals

Low Fat Granola

Old Fashion Oatmeal

Steal Cut Oat



Bread

Sprouted Grain Bread

Ezekiel Bread

Ezekiel Tortillas

Ezekiel English Muffins

Sourdough Bread

Rye Bread




Fruits

Apples

Grapes

Apricots

Bananas

Oranges or nectarines

Mangoes

Pineapple

Berries (raspberry, blueberry, strawberry)

Pomegranate

Watermelon

Grapefruit

Melon

Kiwi

Lemon/lime



Vegetables

Asparagus

Avocado

Beets

Green leafy lettuce

Spinach

Cucumber

Celery

Cauliflower

Broccoli

Eggplant

Bell peppers

Green beans

Kale

Mushrooms

Onions

Snow peas

Carrots

Zucchini

Sprouts

Spaghetti squash

Squash

Brussels sprouts

Garlic

Sweet Potato

Yam



Spices, Dressings, and Condiments


Garlic powder

Tabasco sauce

Cholula Hot Sauce

Ketchup, 100% natural

Mustard (yellow, Dijon or spicy)

Mrs. Dash spices

Balsamic or red wine vinegar

Vanilla extract

Low-sodium soy sauce

Ground pepper

Cayenne pepper

Cinnamon

Horseradish

Chili powder

Parsley

Pepper

Turmeric

Cayenne Pepper

Cocoa Powder

Non-Fat Butter Spray

Ginger

Onion

Salsa

Paprika

Stevia

Cider Vinegar

Lime Juice

Lemon Juice

Pumpkin pie spice

Crystalized lemon, lime, orange



FATS


Olive Oil

Avocado

Coconut oil

Nuts

Nut Butters

Seeds

Mayonnaise

Cheese

Cream

Butter

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