If you’ve ever gone into a grocery store without a shopping list, then you have likely experienced that feeling where your mind goes completely blank from all the stimuli.
SO MUCH FOOD
MUST EAT IT ALL
ok… maybe not all of it because that would be hella expensive- but you get my drift.
If your goal is to eat and shop healthier, then making sure you go into the store with a shopping list is a helpful way to stay on track.
And if you’re looking for healthy foods to add to your shopping list, then here’s a few you can jot down- SAVE it in your phone for easy access too!
Lemons are not only a great source of vitamin C, they’re also an excellent and low-calorie way to add flavor and vibrancy to your dishes.
Fish, chicken, veggies, salad–there are countless ways to incorporate lemons into your diet that are easy and delicious.
Garlic is another great way to flavor dishes (not to mention it pairs very nicely with lemon).
It has very few calories but plenty of vitamins and minerals, and it’s an excellent immune-system builder that fights diseases and helps lower cholesterol.
Crush it up and add it to sauteed vegetables, but don’t overcook it or it will lose nutrients!
Sweet potatoes are a versatile and nutrient-rich starch that can be eaten all year round, not just during the holidays.
They’re extremely high in vitamin A from beta-carotene, and they also contain vitamin C, potassium, iron, and trace amounts of manganese and copper.
They’re also a good source of fiber. Try them baked or as oven-baked fries, and be sure to store them in a cool, dark place.
black beans are high in protein and fiber, with about 60% daily value of each.
They also contain B vitamins and antioxidants, making them a heart-healthy food that helps keep you full. Canned black beans are cheap, easy to store, and easy to prepare–add them to some brown rice and steamed vegetables for a simple, balanced dinner.
Grain Free Breads
Notice a trend lately?
The people that are going gluten free have been able to drop some serious pounds.
Most grain free breads are made with nuts- which can also pack some serious protein.
Salmon is a great lean protein that will keep you full on fewer calories.
It’s also full of omega-3 fatty acids and important nutrients like vitamin C, vitamin B, iron, and magnesium. Bake it or grill it with lemon and herbs for a delicious, flavorful main course.
Why frozen veggies? Fresh veggies are a great option, but if you don’t have a plan for them, they may end up going bad in the fridge.
Frozen vegetables are long-lasting and easy to prepare.
Frozen veggies = no excuses
You can steam them or stir-fry them and serve them on a bed of brown rice or quinoa with some chicken (or salmon!).
This ancient grain (technically a seed) is nutrient-dense and protein-rich.
It’s also a great source of fiber, antioxidants, magnesium, manganese, and other trace minerals. The best part is, it cooks in as little as 15 minutes, making it a great choice for quick meals.
You could stuff it in some peppers or mix it with some sauteed spinach for a hearty side dish.
Made from ground up chickpeas and tahini (sesame paste), hummus is full of protein, healthy fats, and fiber.
You can buy it premade in stores or make it at home, and it’s a great snack food that can be served with wheat crackers or fresh vegetables. Try it on a sandwich, too!
Walnuts are a delicious, protein-rich nut that are also extremely high in omega-3 fatty acids, which have been shown to help reduce cholesterol.
Try them in a salad with apples or in yogurt with blueberries for a delicious, healthy breakfast.
If you need a healthier way to satisfy you sweet tooth, pick up some dark chocolate next time you go to the store.
It contains antioxidants and flavanols, which promote a healthy heart. It has also been shown to help speed up your metabolism.
The darker the better, but in general, 70% minimum is your best bet.
Blueberries and other dark berries are high in antioxidants and therefore known for their ability to fight off free radicals.
They’re also surprisingly good at fighting off hunger in just a few calories, and as an added bonus, they’re a good source of fiber and vitamins C, K, and manganese.
As you may have heard, chia seeds are crazy nutritious, packed with fiber, omega-3s and other important nutrients.
They even have some protein, and a little goes a long way. They’re easy to incorporate into smoothies, yogurt, salads, and even vegetables and rice dishes.
If you’re looking for a nutritious, versatile veggie that is low in calories but high in vitamins and minerals, then look no further than bell peppers.
Green, red, orange, and yellow all have slightly different flavors and nutritional components (for example, red and orange are higher in beta-carotene) but all of them are packed with vitamin C.
Raw or cooked, they make a great snack or side dish!
Grapefruit is surprisingly filling, which makes it a great way to start off your day and keep you satiated through breakfast.
Half of a grapefruit has about 50 calories and lots of vitamin C and A, as well as potassium and thiamine.
It also contains some fiber and is high in antioxidants, and has been linked to both weight loss and heart health.