GROCERY SHOPPING 101
Everybody loves pizza, ice cream, and tons of other junk foods, but are they worth it? Of course, moderation is key, so occasionally indulging is perfectly fine. Just don't forget that your diet is the foundation of not only your health but also your way of life. One of the most important factors when it comes to your diet is what you're exposed to, mainly what you keep in the fridge and pantry. So how do you make sure you are keeping the best quality foods within your reach? It all starts with your grocery shopping. Below are some tips to make sure you are getting the most out of your grocery shopping.
Stay On The Outside!
Something that very few people have stopped and noticed is that most of the foods you should be consuming daily are located on the outside of the grocery store. Think about it, dairy is usually on the far left or right, then you have the meats located in the far back, and the fruits and vegetables on the opposite side of the store from the dairy. All of which are things included in a balanced diet. Then in the middle aisles, you have all the processed, artificial foods and drinks that you should aim to keep at a minimum in your diet.
The Perfect Portions
When grocery shopping you want to make sure you are getting the right amounts of food sources of protein, carbs, and fats. Depending on the type of diet, or lifestyle, you might be on requirements might change. Regardless there are sources for each that should be apart of your grocery shopping.
Some good sources of protein include lean meats, this includes turkey, chicken breast, salmon, as well as a few others. In the dairy section, you have eggs ( or egg whites for a leaner source with no fat) cottage cheese, Fairlife ultra filtered milk (a personal favorite), and certain yogurts (I prefer Oikos Triple Zero). Also, cheeses can be a good source of protein but watch out because some also contain a lot of fat as well. If you're trying to gain muscle, or even lose a few pounds you want the main portion of your meals to come from protein. Over the course of a day aim to consume at least 1 g of protein per pound of body weight. The more muscle you have the more fat your body burns and protein is the main source of muscle building and repair.
Carbs, an enemy to some. However, if you are consuming the right kinds of carbs and at the right time, they can be very beneficial. So what are the right kind of carbs to pick up when grocery shopping? To name a few sweet potatoes, quinoa, brown rice, butternut squash, whole grain bread (in moderation, too much goes straight to the stomach area), and let's not forget Nutella every once in a while. Bananas are a good source carbs around a workout, I prefer them about 20-30 minutes before. *Fun Fact: bananas provide enough energy by themselves to get you through a workout due to the sugar, starch, and also the potassium and fiber*. Above are just a few of the many examples of good carbs, sorry that pizza isn't included it hurts me too. It's beneficial to consume carbs for breakfast because your body has gone without eating for the hours you were sleep, and around the times of your workout. Carbs are the bodies preferred source of energy since it breaks down into glucose.
Now we have the fats, another macronutrient that gets somewhat of a bad rep. Many believe that it is best to stay away from fats altogether, but in fact, there are several sources of healthy fats. My favorite tends to be creamy honey roast peanut butter. Not only is peanut butter a good source of fats, it also helps with weight lose mainly due to the monosaturated fats it contains. You also have nuts which are a good, and natural source of fats. They also contain heart-healthy unsaturated fats and both monounsaturated and polyunsaturated fats which help with cholesterol. Also, a growing regular on some grocery lists that are good in fats are avocados, that does not mean eat a ton of tortilla chips with guacamole and think you're doing your body some good. Also, cheese, dark chocolate, and extra virgin olive oil are all good sources of fats that could be incorporated into your diet depending on the requirements of it.
Beware of Marketing Tricks
This is one tip that has grown tremendously over the last couple of years. Since people are becoming more health conscious marketers want to appeal to them. So why not meet some loose requirements then slap on a sticker that says organic, or all-natural. When you come across this and trust me you will if you don't already daily, one thing I do is read the nutritional information provide on the back. This takes a little time and can be tedious but is well worth it. Of course, with fruits or vegetables that say organic, there is no nutritional information provided that’s when you can trust in Dr. Google. However, when something has an organic sticker we think its automatically healthier for us, so we don’t mind spending the extra money.
These are just a few tips and tricks when grocery shopping. Be sure to always adjust based on your diet or your overall health and fitness goals. Don't forget that your diet is the foundation for not only your health but also your lifestyle.