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|Are you ready? Really ready...???
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|To eat nutritious and healthy foods regularly,
you don’t need to change your shopping trend instead you just adapt some proven strategies while making grocery list.
These strategies help you to follow healthy eating plans because you find each and every essential item in your kitchen shelf.
While making a healthy food grocery list, decide for how many meals, you are going to shop. Give a though
consideration over the numbers of items, you can afford to serve in breakfasts, snacks, lunches and dinner. Check out the existing
stock of low-fat milk, whole grains, cereals and brown rice etc. If any of your family members is following a particular diet chart go
through that carefully and add the required items that don’t exist in your regular grocery list.
Fruits and vegetables are good source of minerals, antioxidants and vitamins
Generally, it is good to have at least 5 -6 kinds of fruits and vegetables servings every day to select from.
If it is so, everyone in the family will get the food of his/her choice.
Prefer low-sodium soups and sauces. Don’t buy high fat and high calorie ready-made gravies.
Don’t load your food grocery list with high calorie desserts and treats.
Most cereal and grain products, you are going to buy,
should be made from whole grains instead from refined flours.
The most important benefit of whole grain compared to refined grain is the dietary fiber which is
deficient in refined grain. Dietary fiber helps reduce the incidence of digestive system diseases,
some forms of cancer, gum disease, coronary heart disease.
This section of food grocery list includes whole grain breads, pastas and breakfast cereals.
Whole grain products are considered good source of minerals, vitamins and fiber,
which normally lack in fast foods or fast to cook items.
To be sure of getting 100 % whole grain or whole-wheat product, go though the ingredient list.
Nuts, seeds, eggs and meat etc are common parts of most of the healthy food grocery lists.
There are suggestions in the literature that consuming omega-3 fatty acids from a fish source can
improve heart health and reduce the chance of mortality from heart disease.
Always purchase fresh and frozen fish and meats. Don’t buy deep-fried ready to eat or breaded meat
products because these contain high fats. Frozen foods are convenient and healthy but you should
choose only low fat versions. You can also opt for semi prepared meals.
Cooking oils, dressings and condiments etc are essential items for every kitchen.
The oil produced from its olives is used extensively in Mediterranean diets and may be the cause of
lower rates of heart disease, atherosclerosis, diabetes,
asthma and certain types of cancer in that region’s population.
Prefer the dressings made from olive oil, walnut oil or canola oil.
For your sandwiches, prefer to get low-fat mayonnaise
Herbal teas, low fat milk, water and juices are important part of your food grocery list.
Herbal teas provide wonderful health benefits. They calm our nerves, aids in digestion and nausea, helps us sleep and sometimes can
ward of headaches While picking up the soft drinks,
prefer diet soft drinks and sodas to avoid extra calories.
So, now you are ready to shop with your healthy food grocery list.
Try to purchase only listed items and feel the difference - YOURSELF.
JUNK FOOD CHOICES...
It’s nearly impossible to resist junk food. For decades, food scientists have been engineering delicious snacks that are as addictive as
any drug. Barbecue potato chips, cheese puffs, sugary cereal, and pretzels dusted with heavenly honey-mustard powder are the
product of an intense scientific effort that has only been rivaled by the Manhattan Project.
When facing such insurmountable odds, it’s easy to give up and gorge on the tasty morsels.
Thankfully, the same food-science masterminds that have been working against you all these years have had a change of heart.
They are actually using their genius to create tasty low-fat, low-calorie snacks that won’t stick to your waistline like congealed tallow.
These snacks can be eaten -- in moderate quantities -- without turning you into Paul Prudhomme. But you’ll still need to exercise some
restraint, because no matter how low-fat junk food is, it’s still junk food.
Whatever you do, don't overindulge. STAY AWAY FROM salty junk foods Baked potato chips
Those crafty food scientists at Frito-Lay figured out that deep-frying chips adds a lot of fat and calories. Their solution? Bake those
chips in a nice, hot oven. They’ll come out crispy, but they won’t drip grease like a leaky oil tanker. Baked! Lays KC Masterpiece
barbecue-flavored chips contain about 120 calories and 3 grams of fat per serving (about 11 chips). Fried barbecue Lays harbor about
150 calories and 10 grams of fat. It’s a big difference and it makes a previously off-limits food available for light snacking. And the
baked Lays actually taste quite good. If you’re looking for something a bit fancier, check out Kettle Brand Bakes Potato Chips. The
gourmet baked chips are good enough to be served in your favorite fancy restaurant.
Low-fat cheese puffs
The cheese puff represents a major breakthrough in snack science (and particle physics, but that’s another article). Nobody really
knows what a cheese puff actually is, but we all love to gobble them down during halftime. Once again, the smarty-pants over at Frito-
Lay devised a way of making low-fat, low-calorie Cheetos.
They shaved about 40 calories (from 160 to 120) and about 6 grams of fat (from 10 to 4) off a serving.
If Cheetos are too scientific for you, you may want to check out Annie’s Homegrown Cheddar Bunnies. They’re not quite low-calorie
and low-fat, but they’re a lot more satisfying than Cheetos.
Each serving of the savory bunny-shaped crackers contains 150 calories and 7 grams of fat.
Low-cal, low-sodium pretzels
Pretzels seem healthy because they’re relatively sedate snacks. Because of this, it’s easy to gobble up too many of the tasty knots. If
you’re going to snack on pretzels, look for healthy ones. Legendary actor-turned-natural food mogul Paul Newman makes (or has
other people make) some delightfully healthy and tasty pretzel snacks. The Salt ‘N Pepper flavor is especially delicious, adding a much-
needed zing. One serving only has 100 calories and 1 gram of fat. Or try the orgasmically delicious Snyder’s of Hanover Honey
Mustard & Onion Nibblers, which have 130 calories and 3 grams of fat.
Satisfy your sweet tooth with healthier chocolate bars and cookies. Fat and calories are a big deal, but the sodium in most pretzels
can be your kryptonite, especially if you’re on a low-sodium diet. Regular salted pretzels (including Newman’s) contain about 400 mg
of sodium. Unsalted pretzels are much better, as they only have about 110 mg of
sodium. Of course, salt makes pretzels tasty and just a little goes a long way. Low-sodium versions -- like Penn Dutch Extra Dark
Reduced Sodium pretzels -- taste great, but they only have about 190 mg of sodium. sweet junk foods Better chocolate bars
Unfortunately, the massive food-engineering firms haven’t really figured out how to concoct a good, low-calorie chocolate bar. They’ve
made a few breakthroughs, but diluted or modified chocolate is about as appealing as eating fresh potting soil.
If you must have a chocolate bar, eat only half. There are a few mass-produced bars that are better than others when it comes to fat
and calories. Snickers, for instance, contains 280 calories and 14 grams of fat. Kit Kat is a little better, with 218 calories and 11 grams
of fat. Plus, you can eat just one of the bars in a Kit Kat pack and halve that calorie count.
Your regular, no-frills chocolate chip cookie contains 59 calories and 3 grams of fat. Others, like Archway’s apple-filled oatmeal
cookie, hold about 98 calories each. Taken in small quantities, cookies aren’t all that bad. When swallowed by the dozen, however,
cookies can clog arteries and cause you to swell like a balloon. If you must indulge in cookies, reach for the smaller ones or try
Newman’s Fig Newmans cookies, an all-natural alternative to overprocessed and chemically enhanced sweets. The no-fat versions
have about 60 calories per cookie, and of course, no fat. They’re also super-tasty and figs contain tons of calcium -- an added benefit.
The Italians developed a low-calorie, low-fat cookie thousands of years ago. Biscotti are satisfyingly sweet and crunchy, and a whole
bar only contains 90 calories and 3 grams of fat. That’s a lot of bang for your buck.don’t overindulgeDon’t try to deny junk food, but
monitor the amount you consume. Junk food has been carefully engineered to trigger all the pleasure and addiction centers of your
brain, so try not to eat it every day or you’ll get addicted to it. Replace the truly egregious foods with healthier alternatives, both
manufactured and natural. Remember: Carrots make excellent snacks and apples can effectively stifle a sweet tooth. So the next
time you’re faced with a glimmering aisle of alluring junk food, remember that you have options.
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