I am getting a lot of questions about Nutrition…..it is the hardest thing to figure out sometimes 🙂 There is nothing more frustrating then going to the grocery store and not knowing what to buy. You can spend hours and hour starring at the aisles especially if you don’t have a list and don’t have a plan. Have a PLAN and make a list!!! Shopping for healthy foods takes work….but before you know it, it will be 2nd nature and you will be well on your way to clean eating!
- Stay on the OUTSIDE aisles at your grocery store. The inside aisles are usually for processed, high fat, and high sodium foods. Meat, milk, eggs, dairy, veggies/fruit usually are on the outside of the store aisles.
- Try to stick with natural foods and pure clean foods like veggies, fruit, milk, cheeses, meats, and other non-processed foods…aka CLEAN FOODS.
- Look “up” when you are shopping the aisles 🙂 Food company’s strategically place food that is unhealthier at eye level. Look up and grab the healthier choices 🙂
- Make a list so you stick with your healthy foods. You don’t want to do any IMPULSE buying here 🙂
Next time you go to the grocery store fill up your cart with these healthier ITEMS: I am giving you what I typically eat, you can add and take away-
MEAT/PROTEINS: Opt for organic if possible, eat lean, less red, and more ‘white” meat. If you can’t afford organic try looking for meats that are from animals that are grass-fed, antibiotic free, a local farm, and don’t use growth hormones.
- Boneless, skinless chicken breast
- Fish (Albacore Tuna, Cod, Salmon, Tilapia…choice wild over farmed if possible)
- Pork, Pork Roasts
- Extra Lean Ground Beef
- Ground Turkey
- Egg/Egg Whites
- Steak and Steak Cuts
- Deli meat from the deli not processed or packaged (I stick with turkey or ham) This can be more expensive but my grocery store has 5 dollar Friday’s so I buy my deli meet on Friday’s only 🙂 Look for your deals!
COMPLEX CARBS: Keep us fuller longer, give us longer lasting energy, & contain higher fiber levels that help us with our digestion process
- Oatmeal (less flavor is better, but if you need to add something totally okay)
- Rice (whole grain, mixed/wild grains is better than white)
- Cereals made of Oat or Bran (these contain higher fiber levels/ want 5g per serv at least…think Raisin Bran, 100% Bran, Bran Buds)
- Tortillas, Pitas, Bread (whole wheat or whole grain, higher the grain the better) I stick to 100% whole wheat tortillas, 9 grain or higher breads, and 100 calorie sandwich thins)
- Sweet Potatoes and Potatoes
- Beans or Lentils (black, chickpeas, white beans, kidney beans, soybeans) watch sodium levels in canned beans..if making from scratch boil then soak overnight)
*You should choose fresh first, frozen 2nd, and canned as a last choice :)*
HIGH FIBER VEGETABLES: Highest fiber listed first
- Brussel sprouts
- Greens (darkest first-spinach, red leaf, kale, romaine)
- Potatoes with skin
- Peppers (colorful)
- Peas (green, string)
- Spaghetti squash (so good)
- Berries (blueberries, blackberries, raspberries)
- Bananas, strawberries, peaches, plums (high natural sugar contents)
- Dried fruits (eat sparingly LOTS of sugar, make sure no extra sugar is added)
HEALTHIER FAT CHOICES:
- Natural Peanut Butter (you can make your own at a lot of places like Whole Foods, I like MaraNatha brands)
- Oils that are plant based (safflower, sunflower, olive, sesame, peanut oils)
- Nuts (walnuts, peanuts, almonds (raw), cashews, hazelnuts, macadamia nuts)
- Fattier fish choices
- Soymilk and tofu
- Lower fat cottage cheese
- String Cheeses
- Lower fat or no fat cream cheeses
- Non fat or 1% milks (I prefer Organic brands such as Nature’s Valley)
- Lower fat yogurts with lower sugars or natural fruit (I like Tillamook)
- Greek yogurts (higher protein per serving)
- Cage free eggs/Organic Eggs/Vegetable raised chicken eggs
- Feta cheese
Look for fat free, reduced sodium, or sugar free items….and use sparingly :0)
MY FAVORITE SNACKS:
- Handful of almonds
- Spoon full of peanut butter/whole grain crackers ( I do 4 at a time)
- Celery and peanut butter
- Tuna and pickles
- String cheese and apple
- 2 slices turkey and 1 slice cheese (wrapped up like a cheese roll)
- 8 ounces of milk with 7 or 8 whole grain chips ( I like multigrain chips)
- Grapes and 2 slices cheese
- Carrots, cucumbers, celery + hummus
- Hummus and 7 to 8 chips
- Avacado, cucumber..cut up and put into bowl add feta and vinegarette, yum!
- Frozen yogurt (my favorite treat to myself)
- ½ Banana sliced and peanut butter/honey, on 50 calorie (½ bread thin) toasted
- Dried fruit (I love mangos, cranberries, and cheeries.. but I try not to eat a ton at a time due to high sugar levels)
- 100 calorie popcorns (I like Jolly Time or Smart Pop)
- Chips and salsa
- 1 8 ounce cup of chocolate milk 🙂
- 2 Laughing cow slice cheese with 4 to 5 triscuits
- Handfull of black olives (5 or 6)
Also check my Healthy Eating Tips post for more snacks!
- Water or Milk
- Shakeology -I use chocolate but can’t wait for the tropical one to come out
- 100% Juices (8 ounces only and not everyday)
- Gatorade or propel drinks (occasionally)
Please feel free to make comments below, I would love to get more ideas!!!! 🙂
Other Tips I have learned that I know work:
**Eat around 5 to 6 times a day (breakfast, lunch, dinner, and 3 snacks) Eat every 2 hours to promote metabolism
**Eat whole grains and look for complex carbs that are 100% whole grain over whole wheat
**Watch your serving size….super important! Serving sizes vary. Learn how to read a label. If it says a serving size is for 5 chips and you eat 10….you double the calories and everything on the label to figure out what you ate.
**When I am craving sugar I eat fruit. Grapes, oranges, cherries, mangos, bananas, tangerines, & pineapples have high levels of natural sugar, reach for those!
**Eat lean meats and reach for fat content less than 7% fat…93/7 blends are good. Also cut off the fattier outer edges before cooking. I do this with steak, pork, chicken, etc.
**If you don’t recognize an ingredient or can’t pronounce it then don’t buy it. Stay clear from hydrogenated oils (leads to cancer), trans fat, white flour, high fructose corn syrup, sugar and sugar substitutes.
** After you buy veggies, clean and cut them up and put them into baggies. That way, you can reach for a bag and carry them with you for healthy snack. Also easier to make a salad for lunch or dinner and easy to add a lean protein.
**Plan your meals for the week. This will help you not only with your shopping list but will help you not eat unhealthier choices in your house that are maybe faster but packaged.