The Most Effective Grocery List for Healthy Living

Whether you are trying to get fit, lose weight or simply live a healthy lifestyle, your diet can either make you or break you. If you’ve been working your butt off and I mean BUTT off, in the gym and you’re still not seeing results, it’s because of your diet. It’s a common thought that you can eat whatever you want and still lose weight. That’s a HUGE myth. No matter how hard you workout in the gym, no matter how much effort you exert, if your eating habits does not compliment your training then you will NOT see progressive results.

Focus on eating clean, natural, whole foods.

If you notice in all of my recipes, my dishes include some form of complex carb, protein and healthy fat. These are called macronutrients. When you are aiming to reduce your body fat, the measurement of macronutrients is vital.

Protein: 4 calories per (g)

  • -Boosts your immune system
  • -Keeps you full longer
  • -Repairs tissue
  • -Provides energy
  • -Preserves lean muscle mass

Complex Carbs: 4 calories per (g)

  • -Provides fuel for your body
  • -Regulates insulin
  • -Controls metabolic rate

Healthy Fats: 9 calories per (g)

  • -Provides stability in balance of macros
  • -Absorbent of necessary vitamins
  • -Needed for normal growth and development
  • -Certain fats also reduce heart disease and cancers
  • -Stabilizes your mentality

Condiments are also an important thing to shop for as they provide flavor and seasonings to your food. That extra kick of goodness you feel me?!

When shopping for groceries, I always tailor my list to these macronutrients and all food items remain the same. Simplicity is key.

***My best advice is to focus on shopping around the perimeters of the store and NOT the aisle. Why? Because that’s where the most whole, fresh, unprocessed foods are. Many aisles in stores are all processed boxes of chemicals that you don’t want to be putting into your body. I’d avoid going down the aisles all together to prevent temptations. ****

Complex carb sources:
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Breads: Whole wheat bread, Ezekiel bread, rice cakes, whole grain cereals
Starches: Banana, sweet potato, brown rice
Fruits: blueberries, apples, strawberries, raspberries
Vegetables: spinach, broccoli, green peppers, romaine lettuce, kale

Protein: 4 calories per (g)
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Meats: Chicken, eggs, 95% lean beef, tuna, tilapia, salmon,
Other: Non-fat greek yogurt, low fat cottage cheese

Healthy fats sources:
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Nuts: Almonds and walnuts
Nut butters: peanut butter, sunflower butter, almond butter
Oils: olive oil, coconut oil, fish oil
Other: Egg yolk and avocado

Condiments:

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My favorite condiments for flavoring and satisfaction of taste buds are all tasty ingredients that have provide great nutrients while they are also low in calories.
These include:
-Salsa
-Hummus ( all kinds of different flavors — favorites are garlic, vegetable, cayenne pepper and roasted red pepper)
-Mustard ( not pictured )
Walden Farm’s Chocolate Syrup 
-Pumpkin puree

 

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