Having a grocery list is the first step to managing your diet. Having a healthy grocery list improves your health. It also helps in minimising your food expenses. Check this healthy grocery list.
HEALTHY GROCERY LIST
As the world turns more modern every day, people are becoming highly health-conscious. Yet studies show that 50% of the people go for unhealthy dieting practices. Also, half of the women all over the world follow some kind of diet, which is not necessarily healthy for them.
We need to wake up to the fact that avoiding certain food items in day to day life is not the way to stay healthy. Rather, having a healthy amount of all the necessary nutrients, vitamins and minerals is the way to go. People can get this quite simply by buying the correct grocery items – not need for any fad diets at all.
So here are the must-have items on a healthy grocery list.
The major part of a healthy diet is loads of veggies. There are great options for healthy vegetables. These include broccoli, beets, carrots, and Brussels sprouts, among many others.
It is filled with vitamins C and K, dietary fibres and much more. Broccoli is also said to be high in bioactive nutrients, which may help to reduce the risk of cancer! From 100 grams of broccoli, you can get up to 2.6 grams of dietary fibre. Reference: 1
They contain folate, iron, copper, manganese and potassium. They are also great for regulating blood pressure, according to studies. Reference: 2
Carrots are a low-calorie food. It contains beta carotene, carbs and about 1.5 grams of fibre in it. Reference: 3
Fruits are extremely rich in vitamins and minerals essential in our daily diet. They’re low in calories as well. Some of the healthy fruits are berries, bananas, apples, and avocados.
Small in size, but they are packed with goodness. Blueberries and strawberries, all contain under 50 calories in half a cup. Yet, they can account for almost 15-30% of the daily requirement of Vitamin C and manganese.
Bananas can provide potassium, magnesium, manganese, fibre, various antioxidants, and vitamins. They also have a low Glycemic Index, which means they can control the insulin levels in the body. Try to eat bananas regularly, but control the portion so that your weight loss diet is not affected.
Apple is another very common fruit that is low in calories and high in fibre. It also creates a feeling of fullness so that our portions are controlled. They can also reduce cholesterol levels, although more research is needed to support the fact. For weight loss, apples are best eaten whole, not made into juice.
Proteins are an essential part of your diet. Most proteins are obtained from animal-based products. Some of the best animal-based protein products are eggs, shrimp, fish and chicken.
Whole eggs are a very good source of protein. They are said to be one of the most nutritious food items on the planet! They contain many vitamins, minerals, nutrients and healthy fats.
Chicken, when cooked and eaten without the skin, can be a great source of protein. One chicken breast is almost enough to fulfil the daily protein needs of a person as it contains nearly 53 grams of proteins! The bonus is that chicken is so very delicious when cooked right! But do make sure not to include unhealthy food items with chicken which could reduce the benefits.
Fish is another great source of protein. It is also very common in most places in the world. The tuna fish especially is low in both fat and calories, so that most of it just protein! It also contains omega-3 fats, which is very good for the body. Reference: 8
Carbs are not something to be avoided for a healthy diet. In fact, a proper diet requires proper amounts of carbs in it. Some grocery items for carbs are oats, quinoa, lentils, and whole-grain bread.
Said to be one of the healthiest grains on the planet, raw oats is a high protein low carb food item. It also contains many nutrients including but not limited to magnesium, manganese, dietary fibres and vitamin B1. Reference: 9
One of the major high fibre foods in the list of all healthy diet followers is quinoa. It is a kind
of seed that has many health benefits associated with it. It is gluten-free, high in protein, and contains essential amino acids as well. From one cup of quinoa, you can get up to 5 grams of fibre. Reference: 10
All types of legumes are said to be healthy food items. Lentils are also a legume. They are one of the best sources of plant-based protein. Rich in manganese, fibre, potassium and many other nutrients, this should be a part of everyone’s diet, especially for vegans!
- Bread & Grains
Go for the whole grain variety when buying bread. Whole grains are sold for their richness in dietary fibre as compared to their processed form. When the grains are unprocessed they have more dietary fibre content. A great way to ensure that you’re choosing the right variety is to choose those whole-grain bread that contains at least 3 to 4 grams of fibre. They should also have fewer than 100 calories per slice.
Another good option is Ezekiel bread. Contrary to most other bread, Ezekiel bread is a type of sprouted bread. It is made from a variety of whole grains and legumes after they have begun to sprout. It is very protein-rich, high in fibre content and has many nutrients!
- Dairy and non-dairy products
Cheese, milk and other products are a staple in any healthy grocery list.
The major protein-rich cheese item is called cottage cheese. It is very low in fat and calories. It also has considerable amounts of calcium, phosphorus, selenium and many other nutrients as well. It contains around 27 grams of protein in just a cup! Other types of cheese that are good sources of protein are Parmesan cheese, swiss cheese, mozzarella and cheddar. Reference: 12
Anyone from small kids to adults to elder people has a great many health benefits because of the regular consumption of milk and milk-based products. Milk apart from being a good source of protein also contains calcium and manganese.
- Healthy fats
Avoiding fat is not going to make you lose weight or keep you fit. There is a need for healthy fats in our body. Coconut oil, Olive oil and nuts can provide such healthy fats.
- Coconut oil
Unlike refined oils, coconut oil is great for the body. This is because even though it contains
fat, it encourages weight loss. Coconut oil contains medium-chain triglycerides, which
doesn’t get stored as fat. Reference: 13
- Olive oil
It contains omega-3 fatty acids and this helps in having a regular appetite. A regular appetite ensures that your body does not consume unwanted calories. Reference: 14
Nuts like walnuts contain a lot of omega-3 fatty acids. It helps to maintain your insulin resistance at an optimum level and thus burn fat. Reference: 15
Apple cider vinegar, spices and herbs – A grocery list cannot be complete without these.
- Apple cider vinegar
Apple cider vinegar has only 3 calories per tablespoon. Other than acetic acid, it contains compounds like potassium, amino acids and antioxidants. Reference: 16
Green tea and coffee are two of the healthiest beverages you can have.
Coffee is found to be full of antioxidants. Nutritionists all over the world say that coffee drinkers live longer. They also have a lower risk of many diseases.
- Green Tea
Green Tea has long been proclaimed to have many health benefits. These include enabling
weight loss and boosting metabolism. Green tea is filled with antioxidants. These actively
reduce the fat formation in the body and burns fat.
So the next time you visit a grocery store, stick to the healthy grocery list for a happy and healthy future filled with sumptuous meals!