Zig Ziglar tells a story about his childhood in Yazoo City, Mississippi. He always knew had enough to eat, because when he passed his plate for seconds in a family of nine children, his mother would tell him “No son, you have had enough.” I imagine that his family had a healthy grocery list, but they weren’t always able to purchase enough to go around.
Most of us in this country don’t have to worry about eating too little these days. Unfortunately, the opposite is true, we usually eat too much. On top of that with our incredibly busy lifestyles, we often neglect to take the time to eat correctly, opting instead for fast food on the run. I heard it summed up in the phrase; ”The average business man takes better care of his car than his body.”
Good nutrition is easy to identify, we know we should eat fruit, vegetables, proteins, fats and grains. But our tastes tend to get in the way and we wind up with too much salt, sugar and the wrong kinds of fats, like those in snack chips. On the other end of the spectrum trying to get the recommended daily allowance would mean eating volumes of food that are impossible.
Seriously, how many Americans eat 4 servings of fruit and 5 servings of vegetables and 3 servings of grain plus, plus, plus every day? So for starters, a good recommendation would be a multi-vitamin supplement program. There are plenty of them around, find one and use it regularly, your body needs it.
That said; what should you have on your healthy grocery list? Once again several factors come into play how is your general health, have you decided to follow certain dietary restrictions? Do you have food allergies that prevent you from eating certain categories of foods? It will be different for many of us especially when we add our likes to the mix. The crazy thing is that there are so many choices available to us that it gets very hard to make a decision.
Here are a few guidelines that I would recommend.
- Eat fresh! Hit the produce section first. Pick out the vegetable accompaniments first. Buy only the amount you will consume in 3-4 days so you don’t lose it to spoilage. Vitamins A and C here.
- Lots of salads! Think salad for each meal that you are shopping for, get creative you can make a slaw out of broccoli, or jicama or passilo pepper. Less cooking means more natural vitamins.
- Fruit! An apple a day… does what? Ever get cramps when you exercise? How is your banana intake? Start your morning with a fruit smoothie! Red and purple berries are full of anti-oxidants.
- Go for the protein! Vegan’s, Vegetarian’s head for the walnut aisle, the rest of us need to go to the seafood and fresh meat counter. Omega 3 and 6 is extremely important, it comes best from red meat and fish. You need a serving or two of each weekly, to keep you brain and heart in good health.
- Get Some Grains! Most of the super-market bakeries have “designer” breads these days. Your mission is to find grain filled breads, try to avoid white processed flour, real whole wheat is best for the fiber it provides. (I know some of you are gluten intolerant, sorry) We all need good digestion and fiber helps that process. Personally, I bake my own bread, it’s easy and so good!
- Don’t Forget the Legumes You can build a number of delightful luncheon salads from different kinds of beans. Black beans and corn with cilantro and roasted red pepper or curried lentil and apple salad, kidney bean tomato cucumber salad. I could go on but you get the picture.
- Avoid! The snack aisle, go for baked crackers over fried chips. Ignore the soda aisle, move along nothing to see here. Grab some green tea instead. Finally, if you are attacked by the chocolate go for the dark type it’s actually healthy for you.
In looking at the information available on this subject I came across a great site that offers a shopping list based on a huge database of recipes that they are accumulating. You decide what category of eating preference you wish to use. (Vegetarian, Vegan, Blood type Diet, Diabetic, Body building, Gluten-Intolerant, Etcetera) You are then shown several pages of recipes and for each recipe you can download a printable shopping list. Cool idea for a
healthy grocery list