When it comes to grocery shopping for food, we know that it can be a real chore to do so, not to mention a real hassle negotiating traffic, finding a parking spot, etc.
However, we all need to eat and grocery shopping has become a necessity in our lives. With dozens of aisles to peruse and hundreds of nutritional labels to read and options for you to choose, well, it can be a bit of a minefield. The trick to making things a little easier when one has to do the weekly grocery shop is to have a list and stick to it. It helps you buy what is necessary and not do impulse buys.
To help ease the stress of this weekly to-do, you can either do it online or you can choose to physically do so. If you’re the type who would rather do everything you can online, there are great online grocery stores for you to choose from. If you prefer to go grocery shopping yourself, that’s all well and good too. The main thing is to do your best to buy smart and buy food which is healthy and good for you.
Here are the Top 10 Must-Have Healthy Items That Should Be On Your Grocery List:
1. Leafy greens
Full of vitamins and minerals, this produce is an essential part of your diet. Keep your fridge stocked with spinach, kai lan, sweet potato leaves, choy sum, bak choy and lettuce. These veggies are full of essential nutrients for your body and for women, eating greens helps to keep PMS at bay.
2. Brown rice
Switch up your white rice to brown rice. It’s way healthier. Brown rice contains more fiber but it also contains nutrients like magnesium, manganese and zinc. White rice has less amounts of these nutrients. Brown rice is also the only form of the grain that contains vitamin E.
Eggs are the best things to have on standby in your fridge for a quick meal. Eggs are full of protein and are great for energy boosters too. Keep some hard-boiled eggs in your fridge on hand so you have a protein-packed snack ready to go at all times!
These are an easy way to add fiber and protein to your diet. They’re super versatile. You can toss them in salads or pasta, roast chickpeas with spices for a delicious snack, make a fresh batch of hummus or have them in curries or dhals. Just be sure to rinse them thoroughly to wash out the added sodium as much as you can if you’re using canned chickpeas.
This fruit is a classic standby on many a grocery list and for good reason! Bananas are packed with potassium, and they’re an ideal grab-and-go snack guaranteed to sustain blood sugar levels, and they’re great added to smoothies too. They’re also relatively cheap to buy so it can easily be a staple in your weekly list. If you’re in need of ideas to use bananas, check out these ideas here.
Think of lemons are your secret detox weapon. You can not just use them for your salad dressings, adding them to warm water to drink first thing in the morning to help alkalize and detoxify your system, but it’s also great for aiding weight loss.
Gluten-free oats is the one of the best staples. They not just make really healthy breakfast which is jam packed full of fiber but, it helps keep you full for longer so it stops you from your energy levels crashing and thus, causing you to snack unnecessarily. You can grind oats into oat flour (for you Martha Stewart types) and use them for baking!
8. Lean protein
When it comes to healthy sources of protein, fish and chicken are good options. Snapper, cod, and, of course, salmon are a few which are full of Omega-3 oils which are excellent for you. Chicken is another great source of lean protein as it’s versatile and not too expensive. Have these food items in your weekly staple food shop so you never run out of having good sources of protein.
9. Nut butters
These days, there are more options besides the good ol’ peanut butter. There are other options such as almond butter, hazelnut butter and cashew butter. You can either buy them off-shelf or make them at home, which is much cheaper. These nut butters are great to have because they’re handy to create your own snacks, like energy bars made with nuts, seeds, and dates. Making your own version will cut down the excess sugar, chemicals, and preservatives, and yet, be able to satisfy your craving for a sweet hit, like this recipe for example.
Tomatoes are rich in Vitamin C, lycopene and can add a nice sweet taste to salads without added sugar. Tomatoes are incredibly useful because it can also be added to curries and rice dishes for that added depth of flavour, not forgetting soups too. Tomatoes are excellent for your skin and according to tomatofest.com, tomatoes are also great for preventing cancer. They’re high in vitamin A too, which is essential for eye health.