The nutritionist teaches how to make a shopping list to avoid waste and indicates healthy foods to be included in the diet
Do you carry a shopping list with you when you go to the supermarket? In addition to simplifying the routine, the shopping list helps you know exactly what you need to buy, avoiding unnecessary expenses. But how to make a good shopping list?
According to functional and sports nutritionist Fabiana Guimarães, a shopping list must have exactly what to buy and how much to buyfavoring the choice of healthy foods for a more balanced diet.
“It is important to always remember the exact amount of each food to execute the menu of the week and, therefore, there is no food waste”, emphasizes the specialist.
For this it is necessary that the foods are mostly fresh or well industrialized, including animal proteins, cereals and legumes, whole carbohydrates and vegetables, fresh and dehydrated vegetables and condiments.
Foods that cannot be missing from your shopping list
Take a look below which foods cannot be left off your shopping listas indicated by the nutritionist:
1. Animal proteins
According to Fabiana, you can choose red meat as a source of protein (always opting for cuts with lower amounts of fat); white meats, fish, cheeses, yogurt (the most natural), eggs or milk.
2. Cereals and legumes
These can’t be missing, huh ?! Include options such as rice, beans, chickpeas, lentils, quinoa, and peas in your cart.
3. Whole carbohydrates
According to the specialist, whole carbohydrates are essential, because they contain a greater amount of fiber, vitamins and minerals while preserving the integrity of their nutrients. You can choose which option to include: wholemeal bread, wholemeal pasta, brown rice and oatmeal, for example.
4. Vegetables and greens
Your shopping cart can never do without vegetables, see? Then, add options to compose your salads and all the recipes on your menu for the week.
5. Fresh and dehydrated seasonings
Finally, to flavor your meals, put fresh and dehydrated condiments on your shopping list, such as onions, garlic, parsley, basil, thyme, lemon pepper, among others of your choice.
Source: Fabiana Guimarães, functional and sports nutritionist.
Source: Terra
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