Sheepa Miah
Sheepa Miah

Quick Guide To A Healthy Grocery Shopping List

It’s easy to get sidetracked when you’re out food shopping - especially if you're feeling hungry! So, if you’re committed to maintaining a healthy diet, planning is a must. Not only will a healthy shopping list keep you on the path in terms of a balanced diet, it will also save you time when you do your weekly shop.

Bakery

Choose whole wheat, whole grain and multi-seed loaves and consider sourdough rye or spelt which are normally gut-friendly and have fewer additives.

Meat and Seafood

Skinless free-range chicken is a healthy, low-fat, high-protein choice as is minced turkey. Salmon, halibut, trout, mackerel are good for essential oils. If you do decide to go for red meat, make sure you get the leanest cuts and consider organic.

Pasta and Rice

Pasta made from whole wheat, spelt or even brown rice are a good alternative to standard ones. For rice, go for brown basmati - as it has the lowest GI (glycaemic index) of all rice varieties.

Oils

Cooking sprays made from olive oil are a good choice for low-fat cooking. Consider a flaxseed or hemp oil for healthy salads.

Salads and Vegetables

Buying a ready-made salad for weekday lunches is a good option, but be sure to add all the regulars too like cooked beetroot, cucumber, plenty of tomatoes, celery and spring onions. A few baby spinach leaves are also great for sandwiches, salads or wilted with poached eggs. Avoid ready-made croutons which can be high in fat and salt.

When it comes to vegetables, the more the merrier. To get enough veg in your week, plan your meals in advance and make sure you get enough to keep each meal balanced and tasty. Think about specific quantities too, to make sure you don’t end up throwing them away at the end of the week. Stay seasonal - so you don’t clock up the food miles and can get the freshest, local produce.

Cereals and Breakfast Foods

Porridge oats are a much healthier option than many of the processed cereal products on sale in most supermarkets. If you love muesli, try a no added sugar option. For breakfast-on-the-go, seek out healthy cereal bars made with fruit and whole grains.

Drinks

Fruit juices can still have a high sugar content and many smoothies are just as sweet or more so. If you love fruit juices, add some sparkling water to your list and dilute to taste.

Dairy Produce

Skimmed milk might be an obvious choice but think about alternatives to dairy such as oat milk or almond milk. For cheese lovers, focus on the low-sodium options such as Wensleydale, Emmental, mozzarella, cream cheese or cottage cheese.

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