Let's face it - when you're trying to maintain a healthy lifestyle, making a trip to the grocery store can be overwhelming. With so many options (and temptations!) it can be difficult to know where to start. Fortunately, grocery shopping gets a whole lot easier with a little bit of planning and preparation.
First, develop a grocery list - and stick to it! Commit to buying only the items on the list. This will keep you from being tempted splurge on items, like ice cream and high calorie desserts, that could impede on your healthy lifestyle. Creating a shopping list will alleviate some stress while you're at the store, serving as a roadmap and making sure you don't forget any essential foods.
Second, be sure to shop on a full stomach. Go to the grocery store after you have eaten one of your meals. If you go while you are hungry, you will likely be tempted to buy more food (and some of what's appealing at that time may not be the healthiest options). You can also bring someone along for support while shopping to keep you on track.
Below are a few healthy items to get you started on your grocery list. Refer back to your program binder for a more ideas.
- Fresh Vegetables: lettuce, onions, peppers, tomato, broccoli, cauliflower, carrots, asparagus
- Fresh Fruit: apples, oranges, grapes, peaches, strawberries, blueberries, cantaloupe
- Dairy & Eggs: low-fat cheese, low-fat cream cheese, eggs, egg beaters, soy milk, Dannon Light-N-Fit yogurt
- Grains & Cereals: whole grain bagel, whole grain bread, Cheerios cereal, whole grain pasta or rice
- Meats: chicken, fish, lean pork, turkey
- Canned foods: black beans, kidney beans, low-fat soup, tomatoes, fruit (in own juice) chicken, tuna, salmon
- Frozen foods: broccoli and/or cauliflower, chicken breasts sugar-free popsicles, frozen meals (Healthy Choice, Lean Cuisine, Smart Ones, South Beach, Weight Watchers - should be less than 300 calories and low carb)
- Beverages: Crystal Light, Flavored Water, Fuce, Fruit2O, Propel, Water
- Condiments/Miscellaneous: almonds and/or walnuts, ketchup, mustard, low-fat mayonnaise, diet Jell-O and pudding, low-fat salad dressing, artificial sweetener (i.e. Equal, Splenda), non-stick cooking spray, olive oil
- Nutrition Supplements: protein powder/bars/shakes (should be low carb)
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