Lots of info but hope this helps!
Nutrition…  is the hardest thing to figure out sometimes. I have a few tips that I have learned and also some foods that I believe to be the healthiest in each category below!
  1. Stay on the OUTSIDE aisles at your grocery store. The inside  aisles are usually for processed, high fat, and high sodium foods. Meat,  milk, eggs, dairy, veggies/fruit usually are on the outside of the  store aisles.
  2. Try to stick with natural foods and pure clean foods like veggies,  fruit, milk, cheeses, meats, and other non-processed foods…aka CLEAN FOODS.
  3. Look “up” when you are shopping the aisles. Ive taken lots of psych classes and industral psych and food company’s strategically place food that is unhealthier at eye level. Look up and  grab the healthier choices. Same reason why food made for “kids” are at a place where they can reach them!
  4. Make a list so you stick with your healthy foods. You don’t want to do any IMPULSE buying here.
Next time you go to the grocery store fill up your cart with these healthier ITEMS!
MEAT/PROTEINS: Opt for organic if possible, eat  lean, less red, and more ‘white” meat. If you can’t afford organic try  looking for meats that are from animals that are grass-fed, antibiotic  free, a local farm, and don’t use growth hormones.
  • Boneless, skinless chicken breast
  • Fish (Albacore Tuna, Cod, Salmon, Tilapia…choice wild over farmed if possible)
  • Pork, Pork Roasts
  • Extra Lean Ground Beef
  • Ground Turkey
  • Egg/Egg Whites
  • Steak and Steak Cuts
  • Deli meat from the deli not processed or packaged (I stick with  turkey or ham) This can be more expensive but my grocery store has 5  dollar Friday’s so I buy my deli meat on Friday’s only. Look for your  deals!
COMPLEX CARBS: Keep us fuller longer, give us longer lasting energy, & contain higher fiber levels that help us with our digestion process
  • Oatmeal (less flavor is better, but if you need to add something totally okay)
  • Rice (whole grain, mixed/wild grains is better than white)
  • Cereals made of Oat or Bran (these contain higher fiber levels/ want  5g per serv at least…think Raisin Bran, 100% Bran, Bran Buds)
  • Tortillas, Pitas, Bread (whole wheat or whole grain, higher the  grain the better) I stick to 100% whole wheat tortillas, 9 grain or  higher breads, and 100 calorie sandwich thins)
  • Sweet Potatoes and Potatoes
  • Beans or Lentils (black, chickpeas, white beans, kidney beans, soybeans) watch sodium levels in canned beans..if making from scratch  boil then soak overnight)

You should choose fresh first, frozen 2nd, and canned as a last choice 

HIGH FIBER VEGETABLES: Highest fiber listed first
  • Beans
  • Broccoli
  • Brussel sprouts
  • Asparagus
  • Carrots
  • Greens (darkest first-spinach, red leaf, kale, romaine)
  • Potatoes with skin
  • Peppers (colorful)
  • Pumpkin
  • Peas (green, string)
  • Mushrooms
  • Onions
  • Tomatoes
  • Spaghetti squash (so good)
  • Squash
  • Pumpkin
  • Berries (blueberries, blackberries, raspberries)
  • Apples
  • Kiwis
  • Oranges
  • Pears
  • Grapes
  • Bananas, strawberries, peaches, plums (high natural sugar contents)
  • Grapfruit
  • Nectarines
  • Dried fruits (eat sparingly LOTS of sugar, make sure no extra sugar is added)
  • Natural Peanut Butter (you can make your own at a lot of places like Whole Foods, I like MaraNatha brands)
  • Oils that are plant based (safflower, sunflower, olive, sesame, peanut oils)
  • Avacados
  • Nuts (walnuts, peanuts, almonds (raw), cashews, hazelnuts, macadamia nuts)
  • Olives
  • Fattier fish choices
  • Soymilk and tofu
  • Lower fat cottage cheese
  • String Cheeses
  • Lower fat or no fat cream cheeses
  • Non fat or 1% milks (I prefer Organic brands such as Nature’s Valley)
  • Lower fat yogurts with lower sugars or natural fruit (I like Tillamook)
  • Greek yogurts (higher protein per serving)
  • Cage free eggs/Organic Eggs/Vegetable raised chicken eggs
  • Feta cheese
Look for fat free, reduced sodium, or sugar free items….and use sparingly.
  • Handful of almonds
  • Spoon full of peanut butter/whole grain crackers ( I do 4 at a time)
  • Celery and peanut butter
  • Tuna
  • String cheese and apple
  • 2 slices turkey and 1 slice cheese (wrapped up like a cheese roll)
  • Grapes and 2 slices cheese
  • Carrots, cucumbers, celery + hummus
  • Hummus and 7 to 8 chips
  • Avacado, cucumber..cut up and put into bowl add feta and vinegarette, yum!
  • Yogurt
  • Frozen yogurt
  • ½ Banana sliced  and peanut butter/honey, on 50 calorie (½ bread thin) toasted
  • Dried fruit-I make my own
  • 100 calorie popcorns
  • Protein shakes
  • 2 Laughing cow slice cheese with 4 to 5 triscuits
  • Handfull of black olives (5 or 6)
  • Water or milk
  • Juice: I make my own (grapefruit and orange love it in the AM)
  • Gatorade or propel drinks (occasionally)
Hopefully you found some good ideas on here…feel free to add yours below…or to make comments. We are all here to help each other out!!!
Other Tips I have learned that I know work:
  • Eat around 5 to 6 times a day (breakfast, lunch, dinner, and 3 snacks) Eat every 2 hours to promote metabolism.
  • Eat whole grains and look for complex carbs that are 100% whole grain over whole wheat.
  • Watch your serving size….super important! Serving sizes vary. Learn how to read a label. If it says a serving size is for 5 chips and you eat 10….you double the calories and everything on the label to figure out what you ate.
  • When I am craving sugar I eat fruit. Grapes, oranges, cherries, mangos, bananas, tangerines, & pineapples have high levels of natural sugar, reach for those.
  • Eat lean meats and reach for fat content less than 7% fat…93/7 blends are good. Also cut off the fattier outer edges before cooking. I  do this with steak, pork, chicken, etc.
  • If you don’t recognize an ingredient or can’t pronounce it then don’t buy it. Stay clear from hydrogenated oils (leads to cancer), trans  fat, white flour, high fructose corn syrup, sugar and sugar substitutes.
  • After you buy veggies, clean and cut them up and put them into baggies. That way, you can reach for a bag and carry them with you for  healthy snack. Also easier to make a salad for lunch or dinner and easy  to add a lean protein.
  • Plan your meals for the week. This will help you not only with your shopping list but will help you not eat unhealthier choices in you house that are maybe faster but packaged.


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