Making a healthy grocery list is the best way to make sure you Always eat healthy and balanced. Because if you have a pantry full of rich and healthy foods, it will be more difficult to be tempted to resort to less healthy things. But to get to make a really healthy purchase, you have to start at the beginning.
And it all starts with planning the weekly menu, which includes foods from all groups. In this way, you will be able to eat a varied diet and it will be much easier to create a truly healthy shopping list. Next we leave you some tips so you can plan your purchases and thus, you will always have healthy food at home to take care of your health and that of your loved ones.
What should be on a healthy shopping list?
The Mediterranean diet is praised by nutritionists of all the world. And it is that our type of food is full of garden products, vegetables, fruits and products as healthy as olive oil. We have in this country a wide variety of foods rich in minerals, vitamins and essential nutrients for the body. In short, a style of healthy nutrition for everyone, it is undoubtedly the Mediterranean diet.
For this reason, if there is no previous pathology that contraindicates it, the foods that appear in the Mediterranean diet cannot be missing from the healthy shopping list. Among which are the following food groups.
- Lean meat: White meat is always recommended over red meat, which is fattier and less healthy. Therefore, in your purchase you cannot miss chicken, turkey, lean pork or rabbit.
- Eggs: For all people who do not have cholesterol problems, the recommended consumption is between 3 and 4 eggs a week. Of course, always choose the healthiest forms of cooking, boiled, in an omelette or boiled.
- Milk and derivatives: Dairy products, yoghurts and cheese should not be missing from your shopping list, although low-fat ones are always recommended. As for cheeses, limit fatty ones for sporadic consumption.
- Nuts: They contain essential fatty acids and therefore the consumption of walnuts, almonds, hazelnuts or any type of dried fruit is recommended. Although due to its high caloric content, moderate consumption is advisable.
- Legumes in all its varieties are essential in a healthy shopping list. Includes 2 servings of legumes a week for a rich and healthy diet.
- Whole grains, bread or pasta are very important in the diet. Although in its integral version to make it more nutritious and digestive.
- Healthy fats. Extra virgin olive oil is one of the richest and most valued national foods in the world. And it is not in vain, since it is a food that provides endless nutritional benefits to the body.
- Fishes. A healthy diet should certainly include fish. Although it is best to choose white fish on each shopping list and occasionally blue fish, since it is more fatty.
How to prepare a healthy weekly menu
There is no way to make a healthy purchase if you do not prepare a weekly menu in advance. Because it is very difficult to choose food without knowing where it is going to be eaten or how it is going to be cooked. This means that in many cases food is wasted. Therefore, it is best that one day a week spend time planning meals.
In this way, you can include foods from all groups and it will help you when it comes to knowing what to buy and what you are missing in the pantry. In addition to helping you eat better and shop healthier, soon you will see that you also save a lot of money. Because planning is the key when it comes to avoiding buying products on impulse, which also tend to be the least healthy. With these tips, it will be much easier for you to make a healthy shopping list.