A Guide To Buying Food- Shopping List

Here is a shopping list of healthful foods. It includes some brand names I know, but hundreds more are equally fine.

TIP: When you go “food-shopping”, give preference to organic foods and always read the food labels carefully to check for the nutrient content!

Pick up foods with low- sugar, sodium (salt), fatty acids (fat); no trans-fat and additives (food chemicals).

Always look for healthy substitutes of a food! For instance: Banana Crispies instead of potato chips.

Fruits and Vegetables Fruits3

  • Eat at least five to nine servings a day of all fruits and vegetables.
  • I recommend not more than 2 fruits a day as fruits contain natural sugars.
  • Fruits and Vegetables are rich in nutrients and fiber, contain no cholesterol, and are low in fat.

Legumes (Beans and Peas)

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Use all types freely and often.

I suggest eating two servings of pulses a day.

  • Black beans
  • Fava beans
  • White beans
  • Great northern beans
  • Kidney beans
  • Chickpeas
  • Split peas, green and yellow
  • Lentils: green, yellow, orange
  • Soybeans

Consume all types of pulses and whole pulses. Whole pulses are better.Adding pulses to your diet is a great way to eat healthier. They are so full of protein, dietary fiber, iron and so many other nutrients.

Whole Grains

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  • Brown rice
  • Wild rice
  • Millet
  • Whole wheat: whole wheat flour, cracked wheat, wheat bran
  • Barley
  • Quinoa
  • Oats: Oatmeal, whole oats, oat bran
  • Corn: flour, meal, bran, popcorn
  • Amaranth

Whole Grain Breads

These can be found in some grocery stores, bakeries, and natural- food stores.

Look for “whole wheat” or “stone ground wheat” on the label.

If it says “wheat flour” or “enriched” flour, it’s white flour. Dense, heavy breads usually contain the most nutrients and fiber.

Make use of whole wheat flour.

Breads and Pasta

Many stores are now carrying breads and pastas made with gluten-free flours such as quinoa rice, millet, and soy. These products are terrific for people with celiac disease and wheat or gluten sensitivities.

  • Breads: whole grain, multi-grain, wheat bread
  • Tortillas, corn or wheat
  • English muffins
  • Pita bread
  • Rice cakes
  • Whole grain muffins, pancakes, waffles
  • Pasta: whole wheat, corn, quinoa, semolina

Cereals

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Consume cornflakes, mueseli,oats, etc. Here are some healthier cereal brand choices. They use organic whole grains, have less or no refined sugar, and are generally high-fiber.

  • 24 Mantra Organic
  • Nourish Organic
  • Lizis toasted original cereal
  • Kellogg’s
  • Bagrry’s
  • Kashi Organic Cereal
  • Nature’s Path Organic
  • Barbara’s Bakery Organic
  • Quaker

You could buy the above mentioned brands here :- CLICK ME!

Dairy Products and Eggs

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Many people with digestive problems need to eliminate dairy products from their diet. Use only if you are able to digest them easily.

  • Low- or nonfat yogurt
  • Skim milk
  • Buttermilk
  • Low-fat cottage cheese
  • Parmesan cheese
  • Butter and ghee in small quantities
  • Yogurt cheese
  • Goat’s milk and cheese
  • Eggs: chicken

Fish and Seafood

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All seafood can be healthful, but these are highest in omega-3 fatty acids.

  • Salmon (all types)
  • Mackerel
  • Atlantic sturgeon
  • Anchovy Sable
  • Sardines
  • Sable fish
  • Seaweed and sea vegetables
  • Herring
  • Lake trout
  • Shellfish

 Meats and Poultry

Choose low-fat cuts of meat and take the skin off poultry.

  • Lean hamburger
  • Ground turkey
  • Leg of lamb
  • Venison
  • Buffalo
  • Pork tenderloin
  • Turkey, light meat, no skin
  • Chicken, without skin

 Beverages

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Water is the most healthful beverage. Make certain your drinking water is uncontaminated. Fresh juices made from organic produce offer a delicious and healthful option.

Check labels carefully sugars added to juice drinks; only 100 percent pure juices can be labeled “juice.”

  • Pure water
  • Grain coffee
  • Fruit juices
  • Vegetable juices
  • Black tea/green tea/Rooibos tea Herbal teas

Oils, Nuts, and Seeds

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Use only extra-virgin or expeller-pressed oils, organic oils whenever possible, and olive oil, except for stir-frying or baking.

  • Olive oil
  • Sesame oil
  • Canola oil
  • Sunflower oil
  • Safflower oil
  • Corn oil
  • Walnut oil
  • Almond oil
  • Soybean oil
  • Peanut oil
  • Rice bran oil
  • Avocado oil
  • Pistachio nuts
  • Cashews
  • Almonds
  • Chestnuts
  • Pecans
  • Walnuts
  • Peanuts
  • Sunflower seeds
  • Pumpkin seeds
  • Sesame seeds
  • Coconut, unsweetened

Condiments

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Condiments add great flavor to foods, with few calories or grams of fat. Read labels carefully: many sauces are salty, fatty, sugar laden, or filled with food chemicals. Homemade salad dressings are best.

  • Mustard
  • Horseradish
  • Salsa
  • Tamari or shoyu sauce
  • Vinegars: balsamic, rice, fruit Herbs and spices
  • Pepper: white or black
  • Olives: black and green
  • Anchovy paste
  • Pickles Sun-dried tomatoes Gomasio
  • Seaweed flakes
  • Capers
  • Herbal blends in shakers

And you thought I wasn’t going to leave you anything to eat !!

You can buy some of the above mentioned items and many other health-friendly foods which are not mentioned here from this website :- CLICK ME!

” If you keep good food in your kitchen, you will eat good food! ” – Shivika Gandhi

2 Comments Add yours

  1. Nostalrius says:

    Great article. I read your posts fairly often and you always do a good job explaining
    the whatever topic you’re blogging about. Btw, I shared this on Facebook and my followers loved
    it. Keep up the great work!

    Liked by 1 person

    1. Thank You So Much Nostalrius for appreciating my efforts and motivating me to keep up my work!

      Like

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