Maintaining a healthy diet does not have to be stressful and time consuming. Equipped with the right resources, it IS possible to plan meals for the week, shop efficiently and prepare food that is full of nutrients and flavor!
I have created the following list based on personal experience and resources that I have come to trust over the years. I am a certified personal trainer and certified fitness instructor with over 15 years of experience in the industry. Please be advised that it is best to consult your doctor or a registered dietitian if you have specific dietary needs. The following tips offer advice to ease the stress of shopping.
- Emphasize moderation and prioritize foods that are minimally processed.
- Eat for energy! Provide your body with the right kind of fuel and you'll feel less tired and more energetic.
- Avoid labeling food as "good" or "bad."
- Be aware of excess sugar and the impact it has on your health. Here is a great article by Kristin Kirkpatrick of Huffington Post, 10 Things You Don't Know About Sugar.
- Also be aware of prices and the impact they have on your wallet!
- If you're looking to improve your financial fitness, I suggest downloading apps to your favorite grocery stores. Typically they feature sale prices, coupons and more. My favorite is the Target Cartwheel app. From time to time I use the Kroger and Winn Dixie apps.
Carbohydrates
Quinoa
Brown Rice
Sweet Potato
Whole Wheat Pasta
Oatmeal (The flavored varieties have a lot of added sugar, stick with unflavored and add fruit, protein powder, nut butters and more)
Low Carb Tortillas
Ezekiel Bread or Whole Wheat Bread
Fresh, Frozen or Canned in Light Syrup Fruit (prioritize fresh, then frozen, then canned)
Fresh, Frozen or No Salt Added Canned Vegetables
Fats
Coconut Oil
Olive Oil
Avocado
Nut Butters (Natural, avoid reduced fat because they contain a lot of added sugar)
Fish Oil
Proteins
Nonfat, Plain Greek Yogurt
Lowfat Cottage Cheese
Tofu
White Meat Chicken or Turkey (remove skin)
Beef: Round, Sirloin, Chuck Arm, Loin, and Extra-Lean Ground
Pork: Leg, Shoulder, Tenderloin
Protein Powders (There are a lot of great options at
Vitamin Shoppe. Shipping is FREE when you spend $25 or more.)
Eggs
Beans
Legumes
Lentils
Fish and Shellfish (Not battered)
Misc.
Mustard
Hot Sauce
Salsa
Herbs & Spices
Flavored Vinegars
Tea
Coffee
Be proud of yourself for taking the time to plan your meals and shop wisely. Nutrition is just one component of a healthy lifestyle. Make sure include restoration and activity as well. For more information about my online programs and Fuel Your Fitness Method,
click here. What are YOUR favorite healthy shopping tips? Have I left any off the list? Comment below and share on social media with #FYFmethod!
