Ten Foods for an Instantly Healthier Grocery List
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Transcript of Ten Foods for an Instantly Healthier Grocery List
T ENF O O D S F O R A N I N S T A N T L YH E A L T H I E R G R O C E R Y L I S T
We pulled this handy list from the Stock
Smart Grocery List for Healthier
Eating By Beth Sumrell Ehrensberger,
MPH, RD.
Handy tip: Build your stock around food
you can keep handy in the freezer, or
foods that can serve multiple purposes
(like those which function for breakfast,
lunch, and dinner). The grocery list
below contains many foods that don’t
spoil quickly, and are versatile. You can
supplement the list with more
perishable foods (hint: start with
produce), depending on your schedule.
BABYCARROTS
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Zero preparation, longerrefrigerator life, and
incredible versatility. Babycarrots are an easy source of
beta carotene that you cangrab and stuff into a snack
bag to supplement amicrowave meal at lunch,
steam in the microwave for aspeedy side, or chop into a
quick dinner salad.
APPLES,ORANGES, &BANANAS
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If you’re short on time, you willappreciate that these fruits are easyto grab on the way out the door andrequire no preparation. Apples andoranges also have the benefit of alonger refrigerator life than most
other fruits. Bananas make a greatbefore or after workout pickup.
SWEETPOTATOES
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Microwave a sweet potato and topwith vegetarian chili for a quick
dinner that will keep you out of thedrive-through. The additional fiber
and beta carotene in the sweetpotato make it a superior choice tothe regular white potato, and whensliced, seasoned (try Old Bay or chilipowder) and baked, makes tastier
oven fries, too.
SALSA
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Si! The tasty way to wake up blandfoods without adding extra fat andcalories. Spread it on your egg andcheese breakfast burrito or blackbean tacos, or just keep it on hand
for your baked tortilla chips.
WHOLEWHEATPASTA
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If you can boil water, you can makedinner. Prep a pot of whole wheat
pasta, stir in low-fat marinara sauce,and sprinkle with a little parmesancheese. Super easy comfort food
when you’re super tired.
PEANUTBUTTER
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Too bad peanut butter has anundeserved bad reputation—it’s
actually a great choice since the fatis monounsaturated and heart
healthy. Use it to make everythingfrom Thai style marinades for your
chicken, or whip up a PB & Jsandwich to tuck in your bag.
Spread it on apple slices for a highfiber satisfying snack.
CANNEDTUNA
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One can with so many possibilities.Make a sandwich, top a salad,
make a spread for crackers. Youget a dose of Omega-3s plus asatisfying serving of protein.
BONELESS,SKINLESSCHICKENBREAST
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Chicken is a versatile and easy canvasby which to marinate, grill, sauté or stir
fry with veggies. What you can’t use,individually wrap and store in the
freezer for next time. Make extra whileyou’re grilling dinner, and use to top
your lunchtime salad for tomorrow, orchop into a quick chicken salad.
FROZENVEGGIES &FRUITS
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There’s nothing inferior about frozenveggies. In fact, since they are
harvested and flash frozen at the peakof the season, frozen veggies are ahealthy way to work towards yourgoal of five to nine daily fruits and
vegetables. Frozen fruit is perfect withyogurt in a smoothie, tossed on cereal
or eaten right out of the freezer.
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WHOLEWHEAT
TORITILLASTortillas make a meal portable—
scramble eggs and cheese and slide into a tortilla for breakfast. Do the same, but add beans or
sauteed onions and peppers for a fast dinner. Toss a salad with
vinaigrette, add a little brown rice, and roll into a tortilla for a lunch.
Use this list as a starting point,
and add or subtract as you seebest works for you. When filling
your cart at the store, always look
for the least processed version of
the food; in general, the closer it
is to the original whole food, the
better it is for you and the more
nutrients will still be intact.
Click here for the full list
developed by Beth Sumrell
Ehrensberger.
thanks for reading!
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