When it comes to healthy eating, there are so many routes you can go and so many people telling you what you should and should not do. Diets like Paleo, Atkins, Weight Watchers, South Beach, etc. can be effective in helping you drops some quick lbs BUT in order to keep the weight off you would need to continue on these diets to make it last. This is because many of these diets are restrictive and ask that you cut wholesome food groups out that your body needs to function properly! Cutting out food groups might be easy for some, but for most of us cutting out bread, dairy, all processed foods, etc. is just not something that can be maintained for an extended amount of time.
Fueling your body for your day should be what you are aiming to achieve rather than something you dread in fear of gaining weight. Your body needs the essential food groups in order to sustain a healthy metabolism that allows you to maintain a healthy weight. If you are trying to eat healthier but you are feeling somewhat lost in how to get there, I am sharing with you my go-to healthy eating grocery list. Obviously you can make changes as necessary and clearly these are not the only items that I ever purchase, but if I am looking to stick to a well-balanced week, this is my go-to!
Fresh Produce:
- Spinach/kale mixed greens
- Carrots
- Broccoli
- Onion
- Avocado
- Asparagus
- Sweet potatoes
- Garlic
- Pineapple
- Grapes (I freeze them- SO yummy!)
- Bananas
- Strawberries
- Lemons
- Limes
Dairy
- 1% or skim milk
- 1% low-fat cottage cheese
- Greek Yogurt
- Reduced fat cheese sticks
- Eggs
- Laughing cow cheese
Meat/Protein
- Lean ground turkey meat
- Boneless skinless chicken breasts
- Salmon
- Panino Hard Salami Wrapped Cheese Sticks
- Beef
- *Could add turkey bacon for you bacon lovers out there*
Grains, Legumes, Nuts
- Whole wheat/ whole grain bread
- Sugar-free oatmeal packets
- Whole wheat pasta/ veggie pasta
- Quinoa
- Brown Rice
- High-fiber cereal
- No salt added roasted almonds
- No salt added roasted cashews
Canned Items
*For canned items such as corn, beans, etc. make sure to always completely rinse under the sink before using in a meal to reduce sodium/ sugar/ preservative content*
- Tomato Sauce
- Corn
- Sodium Free Black Beans
- Low-sodium chicken/ vegetable broth
Frozen Items
- Frozen mixed veggies
- Frozen mixed fruits
- Veggie burgers
- Shrimp
- Tilapia
- Arctic Zero Ice cream (y’all… 150 cals per pint)
Condiments, Oils, Vinegars
- Vegetable Oil
- Non-stick cooking spray
- Red wine vinegar
- White wine vinegar
- Low-sodium Worcestershire sauce
- Mustard
- Low-sodium Ketchup
- Peanut Butter
Snacks/ Misc.
- Low fat pretzels
- Garlic hummus
- Rice cakes
- Boom Chicka Pop Popcorn
- Whole grain crackers
- Pistachios
- Larabar
- Dark Chocolate
- Wholly Guacamole
- Flax seed
- Wine, duh
Seasoning, Herbs, & Spices
- Ground Cumin
- Kosher Salt
- Cracked Black Pepper
- Cayenne Pepper
- Garlic Salt
- Garlic Powder
- Onion Powder
- Capers
- Cinnamon
- Parsley
- Crushed Red Pepper
- Taco seasoning packets
- Paprika
- Basil
- Cilantro
This pretty much sums up my go-to shopping list. I suggest shopping the outermost perimeter of the grocery store. This is where you will find the least-processed food items for the most part. If you are unsure, always check the food label and make sure to choose items that use the most wholesome ingredients. It is important to have a basic understanding of how to read a food label and what to look for. I plan on doing a post on tips and tricks regarding food labels in the near future!