If we want to lead a healthier diet, it can be helpful to start by changing your shopping habits. To buy right things, it is always good to get to the supermarket with a well planned shopping list. With a list in hand, it becomes easier to buy everything you need to eat well and be easier and to avoid unnecessary and impulsive purchases within which may get foods high in fat, sugar and salt.
It will always be the ideal to first plan your menu for the week and then make the shopping list. The overall shopping list for a healthy diet should include the following items;
1 – Fresh Fruits & Vegetables
This must be the longest part of the list. Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber. They are also low in calories. Consider that each member of the family should eat about five servings of fruits and vegetables on average. Choose any of them which your family members like most. Check that you have included products of different colors because as their properties need to be balanced. You can give preference to fruits and vegetables in season. You should also include vegetable protein sources such as beans, lentils, beans and chickpeas, which are also rich in fiber, iron and contain no fat.
2 – Whole Grains
You should include whole grains and their products. You can include breads and biscuits, breakfast cereals made from whole grains, pastas, brown rice, corn tortillas, oatmeal, etc. For industrial products, once you are in the supermarket, you must read labels and select those that are made with whole grains and contain minor amounts of saturated fat and sodium.
3 – Meats
In the meat section of the list includes low-fat options like fish, chicken, turkey breast and lean beef. Don’t forget that food of animal origin should not occupy more than a third of all foods.
4 – Dairy
Among dairy products, you have to include skimmed milk, low fat yoghurt, cottage cheese and some low fat cheese.
5 – Frozen
Having one or two varieties of frozen fruits and vegetables can facilitate the preparation of some quick dishes if necessary. But it is better to avoid buying frozen prepared dishes because they usually are high in fat and sodium.
6 – Canned Food
Canned foods can be high in sodium and various additives, but may be useful to have a couple of cans that can help you improvise a meal in case of emergency. You can opt for some canned tuna, vegetables and tomato sauce, but avoid canned ready meals.
7 – Cooking oil
To cook your dishes, prefer vegetable oils such as olive or canola. Avoid butter and margarine.
You are supposed to prepare you shopping list by following these points and you will have a healthy life.