Tips for buying Healthier Ingredients

Ingredients divided in 3 categories

Living a healthy lifestyle requires a lot of effort: choosing the “right” ingredients, making a shopping list, preparing meals… So, how you should start eating healthy?

Make a list with meals that you will eat for breakfast, lunch or dinner during the week. Have many options, so you don’t need to make another list every weekend. Then, make a list with groceries that you need to shop. It’s preferable that the shopping list is divided in 3 categories: First – ingredients that are healthy, so you can use them almost every day. Second – some ingredients are great, but some of them must be consumed in moderation. Use some of these ingredients as a flavor booster, not as a main part of a meal. Third – all packaged food. It’s not necessary to list all of these foods, there are a lot of them.

You can enjoy your favorite food. However, don’t indulge too often.
This is an universal shopping list, so you can adjust it according to your taste. The perfect shopping is to include ingredients from the first and the second category (and exclude the third).

FIRST:

  • Vegetables (everything; consume daily; a lot of veggies have high protein content as well): green leafy salads, kale, spinach, broccoli, cauliflower, cabbage, brussels, peppers, tomatoes, onions, garlic, cucumbers, zucchini, carrots, potatoes, mushrooms…
  • Proteins (consume daily; take care of serving size): meat (chicken, turkey, beef, pork), eggs, fish…
  • Fruits (take care of sugar intake; consume daily; preferable as snacks): berries (blueberries, blackberries, goji berry, raspberries, strawberries), avocado, apples, tangerines, oranges, lemons, bananas…
  • Grain legume: beans, peas, chickpeas…
  • Grains (consume in moderation; take care of serving size): millet, buckwheat, quinoa, oats and brown rice…
  • Nuts and Seeds (consume in moderation; as snacks or part of a meal): walnuts, chia seed, flax seeds, almonds, hazelnuts, brazil nuts, sesame seeds…
  • Fats (consume in moderation; small serving size): olive oil, coconut oil, butter, cacao butter…
  • Spices: cinnamon, pepper, parsley, basil, ginger, turmeric…

SECOND:

  • Dairy (some dairy can be in the first category): yogurt, cheese, feta cheese, sour cream, milk…
  • Flour: buckwheat, brown rice flour, whole wheat, almond flour…
  • Proteins: bacon or other smoked meat…
  • Sweets: honey, stevia, some dark chocolates…
  • Other ingredients that you can’t live without and they’re not that great: mustard, pastas, tomato sauce, canned food, salt (preferable sea salt), bread, wheat flour…

THIRD:

  •  Sugar, salts, proceed oils, margarine, packaged food, sweets, chocolates, salty snacks…
By | 2017-04-12T20:58:54+00:00 January 8th, 2016|Nutrition & Health|0 Comments