Grocery List For A Healthy Diet

Grocery List For A Healthy Diet

It may be tempting to take some food items prepared, frozen or processed and baked in the grocery store in the name of time saving simplicity. But shopping for nutritious food does not have to be an overwhelming and confusing task. The American Heart Association says that a shopping list for a healthy diet contains foods that promote heart health. Key items on the grocery list include vegetables, fruits, whole grains, low-fat dairy products, fish, poultry, lean meats and nuts, according to the Center for Disease Control and Prevention or CDCP.

Dairy products

Dairy products are good sources of calcium. Milk is fortified with vitamin D that helps with the absorption of calcium. When you're choosing, choose low-fat dairy products or 1 percent milk and fat-free or low-fat cheese, the AHA reports. Instead of buying butter, select soft margarines that are free of trans fat. Remove cream and ice cream from your shopping list, unless they are for a special event. Stay away from milk chocolate or other artificial flavors that contain added sugars, notes the AHA.

Fruits and Vegetables

Fruits and vegetables should be high on your healthy shopping list according to the AHA. Keep in mind that deep-colored vegetables and fruits such as carrots, peaches and berries generally contain more vitamins and minerals than vegetables such as corn and potatoes. Good fruit options include apples, oranges, bananas and strawberries. Fresh, canned or frozen items are very healthy options, according to the University of Pittsburgh Medical Center or UPMC. When you choose frozen or canned fruits and vegetables look for products without added sugars, salts or saturated fats.

Fish, poultry and meat

Baked or grilled fish should be on your menu at least twice a week, according to the AHA. Sins to add to your shopping list include herring, salmon and trout. When you choose pork and meat, choose "loin" and "fillet" cuts because they tend to have less fat. When buying chicken and other poultry products, choose the breasts on the thighs and legs because light meat tends to be leaner than dark meat. Consider purchasing poultry without skin or removing the skin before preparing it, recommends the health system of Michigan University.

Whole grains, nuts and seeds

Choose whole-grain breads rich in fiber, reports the AHA.Whole grains should be listed as an ingredient on the top label. Other good sources of nutrient-rich whole grains include oats, brown rice, buckwheat, whole-wheat pasta, unsalted cookies and popcorn. Whole foods can lower the risk of obesity, heart disease and type 2 diabetes, according to the SSUM. Nuts and seeds are good sources of protein. Items such as almonds, hazelnuts, peanuts, mixed nuts, nuts and sunflower seeds should be consumed in moderation, as they are generally high in calories.

Cooking oils

When you buy cooking oil, look for canola oil, corn oil, olive oil or sunflower oil. These oils contain less amount of cholesterol and saturated fats, according to the AHA.

Snacks and Desserts

A shopping list for a healthy diet may include snacks and desserts. Look for bread and chips that are low in fat and sodium, recommends the AHA. Choose fruits or jelly for dessert instead of cakes, cookies and other baked goods.

Video Tutorial: My Healthy Grocery Shopping Essentials / Alimentos Esenciales.

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