Making a healthy grocery list is getting harder and harder. In fact, there are a ton of products on the shelves of supermarkets and we have so many desires in mind. The most difficult part is when we’re facing products, it’s sometimes difficult to resist our inner-self that telling us to buy some high-caloric or high-sweetened products, right? But in respect to the need of getting a healthy and balanced diet, we need to avoid the ‘bad’ foods meaning the high-caloric, high-sweetened or processed foods that bring nothing but negative effects to your health
Here are healthy foods to put on your grocery list.
We’re going to split to this topic into various parts, namely the macronutrients. there are three and they’re vital for your body as it requires big amounts to ensure its proper functioning.
Carbohydrates are part of the three macronutrients that your body needs. It’s crucial to have a certain amount of carbs because they provide you with vitamins and minerals, help improve your health and refuel your neuro-system and your muscles.
However, there are two types of carbs: ‘good’ carbs and ‘bad’ carbs.
Logically, it’s needy to favour ‘good’ carbs. These are complex carbohydrates containing natural sugars and a high amount of other nutrients (vitamins, fibres, antioxidants, minerals, etc). Simple carbs need to be consumed in moderation. They’re few effects on blood sugar levels (they rise quickly and fall quickly as well after). These simple carbs contain table sugar, honey, maple and other syrups, candy, fruit juice, sweetened tea and soda, milk)
Starchy vegetables: sweet potatoes, white potatoes, beets, carrots, yams
Whole grains: brown rice, quinoa, oats.
Non-starchy vegetables: beans, lentils, peas.
Pasta (made from whole grains)
Fruits: oranges, strawberry, bananas, peach, watermelon, melon, tangerine, etc.
As part of the three macronutrients, protein is very useful to build and repair tissues. It’s especially necessary for building muscle mass. That’s why after a rough physical session, protein is one of the best food to eat after a workout.
Lean meat: chicken, turkey, lean beef
Lean fish: salmon, tuna, mackerel
Dairy foods: cottage cheese, greek yoghurt, skim or low-fat milk
Meat alternatives: eggs, tofu, nuts and almonds, soy, legumes (lentils, green peas, chia seeds, hemp seeds, beans)
Last but not certainly not least among the three macronutrients: fats. They’re a source of energy and have a key role in cell function, protection of vital organs and insulation. However, among the three macronutrients, fats are the most high-caloric. It’s thus a nutrient to consume in moderation. Like carbs, there are two types of fats: saturated fats and unsaturated fats (mono and polyunsaturated). This latter must be chosen.
Oils: olive oil, rapeseed oil, avocado oil, peanut oil, sunflower oil, corn oil.
Nuts and seeds: almonds, peanuts, sesame seeds, cashews.
Fatty fish: salmon, mackerel
It seems logic to avoid soda drinks. They are particularly hurtful for your health because they contain too much sugar,
There are also other foods that can be incorporated on your grocery list such as condiments (mustard, tomato sauce, salsa, garlic, shallot, onion), herbs, spices, frozen foods (frozen vegetables and fruits), dried fruits, teas, dark chocolate.
Making a healthy grocery list can be a hard challenge. In reality, it’s just a matter of knowledge. We must favour foods that are good but most importantly vital for our health and the proper functioning of our body. The three macronutrients are essential. However, there is still a difference between ‘good’ and ‘bad’ for carbs or fats, for instance. That’s why it’s important to know what types of foods you need to put on your grocery list.
From now on, you know healthy foods to put on your grocery list and to have a healthy lifestyle! And after knowing what health foods must be bought, you can easily organise and build your healthy meal!
Sources and further readings
Photo of Other foods by Brenda Godinez on Unsplash.