For most, nutrition is the biggest concern when it comes to losing or even gaining weight. Most people don't know what, when, or how much to eat for their goals. And since proper diet is 70% of the battle, I figured I would try to shed some light on the hardest part of fitness - GROCERY SHOPPING!
Before I share my shopping list, here are some tips for when you get to the store:
1. Stick to the perimeter. The outer isles always have the freshest, unprocessed foods like fruits, veggies, dairy, and meats.
2. When shopping for produce, go for fruits and veggies that are in season. They'll be fresher and packed with more micronutrients. Frozen fruits and veggies are also a great option and actually have tons of nutrients packed in!
3. Don't go shopping hungry! Eat a snack before going to the store to avoid unnecessary craving-induced shopping sprees.
4. Make a list and plan ahead. What will you be eating this week for breakfast, lunch, dinner, and snacks? I know it's tough to do, but it will help you avoid running out of food and eating more than intended. If you work long hours, I also suggest prepping food for the week ahead of time.
5. When it comes to meats, turkey, chicken, and most seafoods will be lower in saturated fat and still very high in protein. If you do want beef or pork, look for leaner options.
These tips will help, but I also want to provide a reference point for you.
So here is my typical grocery list:
Meats: chicken breast or tenderloins, ground turkey, fish (usually salmon or tuna) or shrimp, eggs, turkey bacon, natural sliced deli turkey (without nitrates/nitrites, color, or preservatives)
Dairy: almond milk, low-fat cheddar cheese, low skim mozzarella, cottage cheese, plain greek yogurt, hummus, unsalted butter
Produce: berries, bananas, apples, spring mix, cucumber or celery, baby carrots, asparagus or brussel sprouts, onion, minced garlic, bell peppers, tomatoes, avocado, sweet potatoes, mini potatoes, cilantro, and ginger
Pantry: rolled oats, natural peanut butter (no hydrogenation or added sugars), dark chocolate (#health), local honey, protein bars, sweet potato or veggie chips, mixed nuts or trail mix, high-protein granola, seed or sourdough bread, Flatout wraps or other low-carb tortillas
Condiments: organic ketchup, natural jam (no or low added sugar), Apple Cider Vinegar (with "the mother"), hot sauce or buffalo sauce, coconut oil, real maple syrup (like from the tree, not that sugary mess of high fructose corn syrup), and fresh salsa
Beverages: sparkling water, wine or spiked waters, and can't forget my espresso
I might've forgot some things but in general these are my grocery staples! I like to eat pretty clean, but I have a few treats here and there (aka sweets). Everyone does! The point is to find moderation and balance in your nutrition.
And if you have a craving that will fit into your macros - FIT IT. Then EAT IT. and ENJOY LIFE! It's all about balance. Consistency over perfection always.
