Shopping List Basics for Healthy Nutrition Planning

It’s Sunday morning, and we have good intentions of planning our menu and writing out our shopping list for the week ahead. We stare into space; then we get stuck. People tend to struggle in this area. Overthinking can make this process more complicated than it needs to be. Keep it basic.

Here are some tips for planning your menu, along with an abbreviated recommended essential foods list to help you get started.  

• Eliminate processed, prepackaged foods. Not only will you be eating healthier, but you will also be saving money.  
• Think COLOR with your fruit and veggies. There is nothing more appealing than a plate of beautiful nutrition in front of you that packs a punch of vitamins and minerals to your body. Yellow and orange supply vitamins C and A. Green supplies vitamins K, B, and E. Purple supplies vitamin C and K.
• The deliciousness is a must. Bland foods are not something we enjoy. Learn to spice things up and cook with broths and other flavorings healthily. One of my go-to spice supply companies is Penzeys Spices. They offer a wide variety and give suggested uses with recipes for ideas. 
• Protein should be of good quality. It’s an important vital part of your daily nutrition, with every meal. It impacts our health, fitness results, longevity, and blood sugar levels. Scientific studies have proven that protein helps satisfy and keeps us full longer. It’s called the “protein effect”.
• Quality Carbohydrates at every meal— this is your body’s primary source of energy—carbs fuel your brain, heart, muscles, kidneys, and central nervous system. There are good carbs and bad carbs. We have listed the good carbs in our recommended foods list. 
• Healthy Fat is critical for our bodies daily. Fats are high in energy! Fat helps the body absorb vitamin A, Vitamin D, and vitamin E. Fat is a source of essential fatty acids that the body does not produce. 

Below is an abbreviated list of foods by category to help you with your menu planning and shopping list.

Good Proteins: Egg Whites, Fat-Free Cottage Cheese, Albacore Tuna, Haddock, Salmon, Chicken Breast, Turkey Breast, Tilapia, Shrimp, Buffalo, Top Round Steak, Egg Substitute, Low-Fat Cottage, Cheese, Top Sirloin Steak, Grouper. 

Good Starches: Carbohydrates— Potato, Quinoa, Lentils, Brown Rice, Raspberries, Blueberries, Couscous, Whole Wheat Bread, Strawberries, Barley, Beans, Corn, Sweet Potato, Fat-Free Yogurt, Black Eyed Peas, Blackberries. 

Vegetables: Spinach, Peppers, Carrots, Mushrooms, Green Beans, Broccoli, Tomato, Zucchini, Cucumber, Artichoke, Eggplant, Lettuce, Cabbage, Cauliflower, Asparagus, Onions, Okra, Radishes, Celery, Spaghetti Squash.  

Good Fats: Nuts, Avocado, Chia Seed, Flax Seed, Natural Nut Butters, Olives Oils, Egg Yolk, Hummus 

Keep away from processed foods. Plan and prepare your meals from good whole foods. Your body will thank you in ways you never dreamed! 

It’s true what they say—We are what we eat!  Are you ready to start your journey to better fitness? Take action and contact K Factor Coaching today.