The best healthy shopping list

Discover the most recommended foods for those who want to have a more balanced diet

It cannot be denied that going to the supermarket without a shopping list in hand is a risky and often wasted undertaking. This is because, without it, people end up getting confused when faced with so many options and shelves, leading to putting items in their cart that they don’t even need.

“To go shopping at the market, the ideal is to always put together a list with all the elements a balanced diet needs – and this doesn’t necessarily have to be complex,” says the nutritionist Larissa Duranfrom Amparo, Sao Paulo.

“Always put two items in each group. That way you can vary the food a lot without making a giant purchase,” she adds.

See below for a list of all food options for healthy shopping:

VEGETABLES

– Spinach;

– Rocket;

– Cabbage;

– Broccoli;

– Cauliflower;

– Peppers;

– Brussels sprouts;

– Zuchinis;

– Carrots;

– Asparagus;

– Cabbage;

– Cucumbers;

– Celery;

– Onion;

– Garlic;

– Fresh herbs such as basil and parsley;

– Potato;

– Sweet potato;

– Beet;

– Pumpkin.

FRUIT

– avocado;

– Strawberry blueberries, blackberries or raspberries;

– Apples;

– Oranges;

– Lemons;

– Pomegranate;

– Grape;

– Bananas;

– pineapple;

– Cherries;

– mangoes;

– Papaya;

– Carom.

DAIRY PRODUCTS, SALADS AND EGGS

– Egg;

– Butter;

– Light yogurt;

– Milk of animal or vegetable origin;

– Low-fat cheeses.

“I point out that milk and dairy products are always from the zero fat, skimmed or light range. As for the quantity, it can vary in relation to your daily consumption”, points out Larissa.

PROTEINS

– Lean meats;

– Whole chicken or chicken breast;

– Salmon;

– Fillets of fresh fish, such as sole or cod;

– Seafood such as shrimp or crab;

– Vegetarian protein sources such as tofu or soy.

LEGUMES AND CEREAL PRODUCTS

– Bean;

– Chickpeas;

– Lentils;

– Pea;

– Quinoa.

“Frozen ones are also interesting here”, suggests the nutritionist, given that this option could be easier to respect in the daily food plan.

CARBOHYDRATES

– Brown rice;

– Spaghetti;

– Grain;

– Oatmeal;

– Tapioca;

– Cereals;

– Whole grain bread;

– Wheat germ.

FOOD STORAGE

– Oil;

– Oil;

– avocado oil;

– Butter;

– Tahini;

– Nuts and spreadable creams

– Almonds;

– Natural peanut paste;

– Almond paste;

– Sunflower seeds;

– Chia;

– Peanuts;

– Pistachio;

– Flax seed.

SPICE

– Apple cider vinegar;

– Balsamic vinegar;

– Honey;

– Pepper;

– Mustard;

– Salt and pepper.

SPICES

– Turmeric;

– Cinnamon;

– Red pepper;

– Garlic powder;

– Nutmeg;

– Saffron;

– Paprika;

– Curry powder;

– Chili powder.

IN BOX

– Sardine;

– Peeled tomatoes;

– Tomato sauce without added sugar.

SEVERAL

– Baking powder;

– Sodium bicarbonate;

– Cocoa and cocoa beans;

– Dry tomatoes.

DRINKS

– Tea bags (green and black are fine);

– Herbal teas such as peppermint, hibiscus and ginger;

– Sparkling water;

– Coffee.

SNACKS

– Half-bitter or bitter chocolate;

– Unsweetened dried fruit (raisins, figs, mango or apple slices);

– Pickles;

– Olives.

Larissa points out that adding a low-fat dessert of your choice, such as semi-sweet chocolate or dulce de leche, in small quantities, is a great option for maintaining a balanced diet without experiencing big temptations or, therefore, jeopardize the healthy eating plan.

“Skip away from processed foods and always focus on more natural ones, always thinking about unpacking less and peeling more,” she adds.

TIPS FOR SHOPPING AT THE SUPERMARKET

Make an objective list

“To resist temptation while shopping, make a very specific list before you leave the house with all the items you really need and go straight to those items,” guides Larissa Duran.

“Furthermore, it is always good to remember to go to the market without feeling hungry, because hunger makes us choose foods that are normally outside the plan of a healthy diet”, completes the nutritionist.

Buy natural, organic or harvested from the gardens

Whenever possible, choose organic eggs, meat and poultry, as well as wild-caught fish. Organic eggs, for example, have higher levels of fatty acids, omega-3s, anti-inflammatories, and vitamins A and E than eggs from conventionally raised hens.

Organic dairy products also have higher levels of omega-3 fats and antioxidants, including beta-carotene and lutein, than dairy products from cattle fed conventional grain-based diets.

Start with fruits and vegetables

Once you get to the market, start with the fruit and vegetable aisles and only then move on to the other sectors. This can help ensure that your cart is filled with a good variety of natural and healthy foods instead of brightly colored boxes, bags and bottles.

Choose seasonal foods

Know which fruits and vegetables are in season and choose them first, as they tend to be fresher and tastier. You can check the list with the food season here.

Source: Terra