I love writing, but I never thought I’d write a blog post about the grocery store. It’s. So. Mom-ish. But after a bunch of questions from people I was coaching, I said, “Can you just meet me there, and I will show you what to get?” Fine! Easy. Let’s go shopping!
HEALTHY FOOD SHOPPING: PROTEIN CHOICES
Protein is a key to burning fat and building lean muscle. Now let’s choose 2-3 healthy proteins for the days ahead. I’m feeding a little army, so I like to buy and cook in bulk. You do whatever’s best for you. But choose a little variety so you don’t get bored.
Proteins: Chicken, Wild Salmon (or Other Wild Fish), Lean Meat (Free Range, No Hormone), Turkey, Tofu, Eggs
I am a little lady, so I have about 4-6 oz of protein. I’m not a mathematician, so 4-6 oz typically means just cut your plate in half, then cut it in half again. That quarter of your plate is where your protein fits in. I double it for my husband or other athletes that need to crush more calories during the day.
HEALTHY FOOD SHOPPING: VEGGIES & FRUITS AISLE
Since I always try to fill my plate with lots of veggies first, I also try to shop for them first.
All You Can Eat Veggies: Dark Greens, Mixed Salad, Mixed Veggies, Peppers, Tomatoes, Onions, Celery
Don’t Miss It! While you’re in this aisle, grab: Avocado (for a healthy fat), Sweet Potato (for a good complex carb)
Fruits: Berries, Melon, Papaya, Apple, Pear – Note! Fruit is natural sugar, so always pair it with a healthy fat to balance your blood sugar. Don’t just go eating fruit all day because it made the list and seems like a healthy choice!
FOOD SHOPPING FOR HEALTHY FATS:
I know most people don’t like the word “fat” in anything, but the healthy ones are so good for you in small doses — that’s 1-2 tablespoons. Healthy fats do NOT make you fat! They bring vital nutrients throughout your body.
Good Fats: Avocado, Seeds (Sunflower, Pumpkin, Sesame), Raw Unsalted Almonds or Walnuts, Olive Oil, Flax Oild, Coconut Oil, Nut Butter
HEALTHY FOOD SHOPPING FOR “GOOD FOR YOU” CARBS
Lots of talk out there about cutting carbs, but you need the good complex carbs for sustained energy. I suggest choosing 3-4 different ones since you will sprinkle them into different meals throughout your day. How much? I have about 1/3 to 1/2 a cup per meal. It’s not a lot! So it’s good to measure the first few weeks.
Good Carbs: Old Fashioned Oatmeal, Brown Rice (or Wild Rice or Basmati Rice), Quinoa, Beans or Lentils, Sweet Potato (if you didn’t grab it already)
HEALTHY FOOD SHOPPING WITH A FUN LIST:
There are some things on this planet, like Goldfish crackers, eggplant parm, and mint chocolate chip ice cream, that I just can’t live without. So if 85% of my basket is filled with healthy choices above, I allow 15% in of my “other” stuff. Remember, it’s all about lifestyle.
HEALTHY FOOD SHOPPING AROUND TEMPTATIONS:
Disclaimer! If you know you just can’t stick to 15% or just a ‘little bit’ then just walk right past that aisle and don’t put those temptations in your house. Especially if you’re looking to crush your goal… Fill your body with all the good nutrients it needs first. Cravings for your temptations will naturally subside! Still treat yourself to a little fun, but something you know won’t put you overboard.
UNLOADING YOUR GROCERIES! WELCOME TO MY HOME!
Now you’re home! Take a look at my video to see the spread that I fill my house on weekly! Post your photos to our Facebook group and any questions or comments you have! Oh yeah, and I am a mom of 3 boys. So I guess this Mom-ish blog post really does fit.