fruit

GROCERY SHOPPING 101

Go into your kitchen; open your cabinets and pantry. Take everything out and put it on the table. Next, open your refrigerator and do the same thing. Take a good look at what’s there. This is what your organs, bones, muscles, dreams and realities are made of. We absorb everything we put into our bodies regardless of its ability to make us healthy or sick, strong or weak.

Below is a handy guide to healthy shopping. Many people eat poorly simply because they shop poorly. Supermarkets are set up like casinos. It is a maze of marketing and strategy, so when you walk into any store, always have a plan.

As soon as you enter most markets, you will see the produce section, which houses the fruits and vegetables. Always start your shopping here and only pick up items from your list. I have made one for you to use as a reference.

 

GROCERY LIST

 

FRUIT

 

Strawberries

Blueberries

Apples

Oranges

Mangos

Avocados

Bananas

GREEN VEGETABLES

Baby spinach

Green peppers

Asparagus

Broccoli

Kale

Zucchini

Brussels sprouts

COLORED VEGETABLES

Tomatoes

Red peppers

Onions

Beets

Carrots

Corn

Sweet potatoes

GRAINS

Oat bran

Quinoa

Brown rice

Pasta

Ezekial low-sodium bread

Buckwheat

Amaranth

NUTS

Walnuts

Cashews

Pistachios

Almond butter

Peanut butter

Hazelnuts

Pecans

LEGUMES

Black beans

Kidney beans

Pinto beans

Red beans

Fava beans

Lima beans

FATS

Flax seeds

Chia seeds

Peanut oil

Grapeseed oil

Coconut oil

Extra virgin olive oil

Hemp oil

DAIRY/NON-DAIRY ALTERNATIVE

Almond milk

Coconut milk

Feta cheese

Havarti cheese

Mozzarella cheese

Rice cheddar cheese

Almond cheese

ANIMAL PROTEIN

Eggs

Salmon

Tuna

Chicken breast

Ground turkey

*These items should always be on hand: Purified water, green tea, basil, oregano, fresh garlic, thyme, paprika, sea salt, pepper, rosemary,

cayenne, turmeric, cumin, and cinnamon.

 

BUYER BEWARE

While shopping, remember that product labels are designed to attract you. They are a sales tactic. For instance, many people confuse nonfat vs. fat products.

Nonfat does not necessarily mean less calories or “better for you.” Often nonfat foods have more sugar in them than their regular-fat counterparts. And certain so-called “sugar-free” foods are often sweetened with suspicious chemicals. (Google danger+splenda and see what pops up.)

You must read the ingredients.

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THE NUTRITION FACTS LABEL

Most people glance at a product and only look at the calories. Some go a little bit further and compare the fat, carbohydrate and protein content.

Many don’t even consider the fiber content, but the key concern really should be with the fine print: The ingredients. That is where you actually find out what you’re eating.

Protein, carbohydrate and fat quality will differ drastically depending on what the item is made of. You only find this through the ingredients, which are listed in order of their quantity in the product. That means the first ingredient on the list makes up the largest amount of the product and so on