![]() |
http://tpssvoice.com/2011/11/17/green-reusable-bags-carry-germs-along-with-groceries/ |
A few weeks ago, a
friend of mine requested a post on grocery shopping essentials. I thought this was a fantastic
idea. In order to practice clean
eating, we first need to learn the art of clean shopping. So I thought I would put together a
piece or what I like to call Grocery Shopping 101 as a guide to help you make
healthy choices when it comes to stocking your kitchen.
Before I get into
specific must-have ingredients and grocery items, let me first say that your
goal should be to buy real food when food shopping. In other words to avoid the processed
stuff and focus on fruits, vegetables, lean proteins, nuts and whole
grains. Therefore, don’t get
enticed by those aisles that harbor all the sugary, processed,
pseudo-satisfying items like cans, meals-in-a-box, chips and candy. So where do all the whole foods hang
out? In general, they tend to be
located along the periphery. Dairy
items, fresh baked whole grain bread, lean protein, and omega-3 fatty acids etc
are typically found in their respective sections away from the aisles. So keep that in mind as you venture off
to fill your basket.
In terms of a
specific grocery list, I don’t generally make one in the way most people think
of lists. This is probably because
I have been shopping a certain way for so many years that I innately know what
items I need to buy. That and the
fact grocery shopping is something I truly look forward to with
excitement. I see it as an
adventure where depending on what I see and what idea it evokes within me, I
will pick up an exciting and unexpected fruit, veggie, nut or protein to
incorporate into a new kitchen creation.
This is especially awesome when at the farmer’s market because there are
so many fresh and flavorful ingredients to pick up! You may be thinking that this spontaneity is not for you;
that you need a detailed and specific list. This is why I recommend having a general framework of the
essentials, which I will discuss below.
Within this structure, you can exercise that spontaneous bone within and
go nuts depending on your mood! Another
suggestion I make is to have 2-3 healthy and simple recipes ready (feel free to browse for these under my "recipes" tab :-)) and make a
list of all the ingredients before you head out to the store. That way you will have at least 2-3
meals ready and possibly more if you make enough for leftovers the next
night.
Just a quick note, I
highly recommend that once an essential ingredient is finished in your kitchen,
to jot it down wherever is most convenient. I have this list on my smart phone so I can refer to it when
I am at the store. Alternatively
just keep a notepad in the kitchen or on the fridge and jot the used up
ingredient there. Just don’t
forget it en route to the store!
I am going to tell
you what I consider essentials (i.e. must-have ingredients) for the kitchen and
then I will also throw in some of the items I frequently pick up to add some
excitement to the basket. By no
means is this a complete list. I
only intend to provide you with a framework along with my personal favorites,
so I encourage you to be creative!
You love collard greens? Go
collard greens crazy then! That
being said, let’s break it down:
Dr. A’s Tips
- When choosing between any two items, always pick the low sodium option.
- Try to avoid canned foods as much as possible. But if you’re going to cheat, say with a can of beans, don’t forget to rinse them thoroughly to remove all that excess salt.
- Read the labels. Stay away from items containing sodium nitrate, sodium nitrite (found in processed meats), high fructose corn syrup and added sugar.
- Avoid sodas and other beverages packed with excess sugar and instead go for water with a slice of lemon or cucumber. Fresh berries and mint crushed into a glass of sparkling water is refreshing and fun. We always have a pitcher of unsweetened Japanese barley tea ready in the fridge. Not only is it thirst quenching but highly therapeutic. Alternatively, you can brew any tea of your liking, add mint and chill.
- Always choose brown over white when it comes to sugar, bread and pasta.
- Non-fat Greek yogurt is often an awesome substitute for sour cream or even mayonnaise.
- Spices and herbs are fabulous ways to transform healthy plain dishes into palate pleasers bursting with flavor.
- And finally, no grocery list is complete without a little dessert and remember no deprivation, everything in moderation! My suggestions? I love mochi ice cream (you can find it at Trader Joe’s) and these little heavenly pillows of creamy goodness are just small enough to indulge in one and be left completely satisfied. Another delicious option is “So Delicious” dairy-free ice creams and yogurts. As their name implies, they really are so delicious.
- For more tips on clean and healthy eating follow me on Twitter, Facebook and Pinterest and join in the conversation! If you have any questions about these topics, just ask me :-)
7 comments:
Great advice, thanks!!
-Sarah
You're welcome!
Tuna packed in oil is better than tuna packed in water? Why?
I'm confused about tuna packed in oil instead of water too
Purchases are separated into goods and services. Then there are goods that cost more because of the additional service going towards the final product.
Let's take a look at four grocery delivery items that would fall into this category.
grocery convenience
It may sound like a ludicrous proposition to owners of grocery and convenience stores around the United States and throughout the world, but there is an entirely
different way of producing revenue and income than the usual traditional route of opening a retail outlet alone.See more about grocery convenience-Tag: grocery convenience
local grocery delivery
Amazingpost
Post a Comment