I’ve recently been helping a client figure out how to stock her kitchen with foods that will encourage a healthy diet. We’ve been discussing how we buy the exact same foods almost every time we go to the grocery store. Changing habitual shopping can be difficult, but certainly not impossible. So here are my recommendations on how to approach grocery shopping and cabinet stocking, and also a fairly comprehensive list of foods to buy and foods to avoid. Post questions about any specific foods and I’ll reply ASAP!
1. READ LABELS. I can’t stress this enough. There are a number of foods marketed as being healthy that are anything but! If you look at your box of Special-K crackers, or Kashi breakfast bars you’ll be shocked by: 1) the number of ingredients, 2) the number of ingredients that you can’t pronounce, and 3) the incredible amount of added sugar. Spend the time to pick out the better brands and buy these – make better choices for your habitual purchases.
2. BUY FOODS WITHOUT LABELS. The easiest way to avoid eating additives, preservatives and added sugar is to buy food that doesn’t come in a package such as fresh fruits and vegetables, meats and eggs, and bulk items (beans, grains, nuts, seeds, etc.). Some bulk foods come in boxes with labels, and these are okay. The main point is that when you look at a box of brown rice, the ingredient should be: Brown Rice.
3. BUY HEALTHY SNACKS. Fruit, nuts, unsweetened yogurt (sweeten it yourself or just add fruit), veggies and homemade dips are all great options to have around. Eat these instead of cookies, crackers and chips that are high calorie and low nutrient.
4. BUY FOODS YOU HAVE TO PREPARE. It’s nice to be in charge of what goes into our bodies and the best way to guarantee you’re eating a variety of good foods is to prepare meals at home. This is also a great way to prevent overeating or eating out of boredom (you can’t just open the fridge and start throwing food into your mouth, you have to first prepare the food, which is often times a good deterrent).
FOODS TO KEEP ON HAND
- Spices
- Sea Salt
- Pepper
- Organic Cold Pressed Coconut Oil
- Organic Cold Pressed Olive Oil
- Grassfed Butter or Ghee
- Lard or Tallow from healthy animals
- Baking Soda
- Baking Powder
- Whole Grain Flours
- Honey
- Maple Syrup
- Raw Cacao
- Agave/Stevia
- Coffee
- Non GMO Tempeh
- Non GMO tofu
- Unsweetened Milk Substitutes (i.e. almond milk)
- Balsamic Vinegar
- Red Wine Vinegar
- White Vinegar
- Rice Vinegar
- Raw Apple Cider Vinegar
- Coconut Milk (canned)
- Tomato Paste
- Pure Vanilla Extract
- Soy Sauce
- Tahini
- Sesame Oil
- Salsa (check the ingredients list first)
- Tea
- Popcorn kernels
- Dried/Canned Beans
- Whole Grains
- Nuts
- Seeds
- Whole Grain Pasta
- Garlic
- Canned Tomatoes
- Lemons
- Limes
- Fresh Vegetables
- Fresh Fruits
- Frozen Fruits/Veggies
- Canned/Frozen Veggies
- Organic Full Fat Dairy Products
- Organic/Free Range Meats
- Organic/Free Range Eggs
FOODS TO AVOID (OR AT LEAST CHECK THE LABELS FIRST)
- Chips
- Most Crackers
- Granola/Breakfast Bars
- Soda
- Sugary Beverages
- Fruit Juices (even 100%)
- Sweetened Yogurt
- White Granulated Sugar
- White Flour
- Most Breakfast Cereals
- Candy
- White Bread
- White Pasta
- Most Canned Soups
- Frozen Entrees
- Frozen Fried Foods
- Foods You Eat To Much of
- Some Condiments
- Cookies
- Deli Meats
- Hot Dogs
- Processed Meats
- Processed Soy Products
- Processed Cheese
- Salad Dressing
- Artificial Sweeteners
- Canned Fruits
- Microwavable popcorn
You certainly don’t have to follow these recommendations perfectly, but try adding in and leaving out a few foods each week, and slowly shift your purchases from less healthy to more healthy. And like I said, post questions!
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