So many people out there want to eat healthy, or maybe even think they’re eating healthy, but really just don’t know what to buy or eat. Having a blueprint for any diet is not only important, but essential. Without a plan, it’s almost impossible to start the habit of eating what is good for you, and enough of it.
I’ll admit that I’m nosy when I’m waiting in the checkout line at the grocery store. If you watch carefully, you will see healthy, fit people with carts full of bags and bags of produce, cuts from the butcher, and very few boxed or canned items that can sit on pantry shelves for months or years.
So what does a healthy pantry and a healthy fridge look like? Aim for the outer perimeter of the grocery store, and if buying boxed or canned foods, make sure there are 3 or less ingredients, and all ones that you’ve heard of and can pronounce (no chemicals, hydrogenated oils, high fructose corn syrup, food colorings, artificial sweeteners, additives or preservatives!)
Here is a sampling of what’s in my grocery cart each week, and what I feel are the essentials for eating nutritiously.
Lean (96%) ground grass-fed beef
Turkey breast or ground turkey
Pork tenderloin or pork roast
Greek style fat free plain yogurt
Eggs-preferably free range
Edamame (organic only!)
Frozen Fruit for protein shakes
Peanut Butter (only ingredient: peanuts)
|Sesame SeedsCashews (raw)FlaxseedVinegars: Balsamic, Red wine, apple cider, white wine, rice
Raw Honey or Raw Agave Nectar
Organic Cane Sugar
Beans (Garbanzo, Kidney, Black, etc)
Spices for cooking (thyme, rosemary, garlic powder, onion powder, sea salt, ground black pepper, cinnamon, paprika, etc)
If you’d really like to make your fridge and pantry look like mine, take the food you just bought, make yourself meals for the week that include lean meat, fruit, veggies, and a few healthy fats and legumes here and there, package them up in plastic containers, and you’re ready to heat and eat your healthy food all week. You can even put salads in jars and they will stay fresh for days. See: Salad Jars
Also, as you add in the good stuff, make sure you’re phasing out the bad stuff:
- White sugars, pastas, flours, and cereals
- Sodas and fruit juices
- Cookies, snack cakes, crackers, chips
- Any processed foods (if it can’t be found in nature, don’t eat it)
Remember, food companies will spin their words any way they can to get you to buy their product. Don’t fall for “Healthy” “Low Fat” “Low sugar” “Zero Calorie” and sometimes, even “Organic” or “All Natural”.
Try to buy antibiotic-free, grass fed, free range, organic produce, meats and dairy as much as you possibly can to keep your body free of toxins, chemicals, and pesticides.
Hopefully, taking a peek into the grocery cart of a healthy person will help you make better choices for your body and health the next time you are stocking up on food. Your body will thank you by feeling and looking amazing!