Shopping for a balanced diet does not need to be a hassle you can follow this easy guide to assist you in breaking down grocery shopping for healthy food.
1. What is a balanced diet?
According to the Oxford dictionary, “a diet consists of a variety of different types of food and providing adequate amounts of nutrients necessary for good health.” A balanced diet consists of fruits and vegetables, grains, proteins, dairy, healthy fats and water.
2. Plan ahead for success
It would be ideal if you prepare beforehand the types of meals that you’ll be cooking throughout the week or so and make up a list of all required ingredients. Do make it a point to look out for specials and sales your local grocery stores could be having & see if you can include those in your shopping. Also do not go grocery shopping hungry, you know better than that.
3. Vegetables and Fruits
If 50% of your meal is not entirely made of fresh produce then you’re doing it wrong. I didn’t make up the rules, it is what it is so get a variety of produce but be realistic about what you are actually going to eat and avoid food waste. Fruits and vegetables don’t only provide your dishes with a variety of colour, they also have the most nutrients for your body. Look for produce that are in season, they cost less & frozen produce can be stored for longer before use.
4. Grains
There’s only one word you need to remember for this group of food and it is ‘whole’. Avoid processed grains and rather opt for ‘whole’ grains. Whole grains are essentially unprocessed foods like wheat, oats and other whole grain cereals and brown or black rice.
5. Protein
Protein is an important part of a diet but should be taken in moderation. It is a source of energy and essential in maintaining the function of all cells in the body. Found in lean meat, skinless poultry, nuts and some vegetables and dairy products.
6. Dairy
Dairy is a good source for calcium for bone strength and vitamin D. There are are plenty of low-fat and non-fat options. Proportioned cheeses and drinkable or single-serve tube yoghourts.
7. Healthy fats
Yes there is such a thing as ‘healthy fats’. Healthy fats are important for making healthy cells and they are also a source of energy and energy storage. You should aim for unsaturated fats as these are the healthy kind, namely Omega 3 & 6, polyunsaturated and monounsaturated fats and you find them in fish, nuts, olives, seeds and avocadoes. Accordingly you should avoid saturated fats as this are the unhealthy kind.
8. Don’t forget water
By now we should know why drinking water is essential. Here is a quick refresher in case you forgot. Our bodies are up to 70% made up of water. Water flushes body waste, lubricates joints, helps deliver oxygen all over the body, aids in digestion, regulates body temperature, is needed by the brain to manufacture hormones and neurotransmitters and much more.
Variety is the spice of life
William Cowper
Healthy food does not need to be boring or tasteless, it is all in how the food is prepared and in the variety of your diet.
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