As a quick shortcut, here are 10 healthy grocery store items that are always on my Davey Wavey shopping list – and why I love them.
- Peanut butter. But first, check the ingredients. Real peanut butter has only one ingredient: peanuts. If there is added sugar or oils, don’t be fooled. Peanut butter is great for snacking; the rich, creamy texture is satisfying and helps curb hunger.
- Unsweetened almond milk. Did you know that a regular cup of milk has the equivalent of three teaspoons of sugar? Most people don’t. With even more calcium, no sugar and a dramatic reduction in calories, almond milk isn’t just an alternative; it’s a milk replacement.
- Chicken. It’s not fancy, but it’s lean, versatile and packed with protein. You can add it to a salad, eat it as a main dish or slice it for a sandwich.
- Microgreens. With 4 – 6x the nutrients of their full grown counterparts, microgreens are baby greens picked shortly after germination. They’re flavorful, tender and tasty. I usually opt for baby arugula, sprouts, spinach and kale.
- Avocado. Rich in essential fats, avocado is a versatile ingredient that adds life to almost any dish. I use it as a healthy condiment alternative on chicken or turkey burgers, in whole wheat quesadillas or mixed into salads. In many recipes, you can actually substitute butter with avocado.
- Apples. Cheap and convenient, apples are nutritionally rich and contain lots of fiber. For me, apples are a great way to snack or to curb hunger before going out to eat. The fiber makes apples slow to digest, which is especially helpful for individuals looking to lose weight.
- Berries. Though they can be pricey, berries are a great alternative for traditional desserts and ice cream. A handful or two of raspberries will satisfy even the sweetest sweet tooth.
- Frozen veggies. It’s a popular myth that vegetables lose nutrients when they’re frozen. In actuality, vegetables are flash frozen at their peak; in many instances, they’re more nutritionally dense than fresh vegetables which slowly travel from farm to table. While french fries or mac and cheese are tempting side dishes, vegetables are always a wise substitution. Moreover, there are so many ways to cook them. Whether you steam, saute or bake your veggies, it’s an easy way to eat smarter. Plus, frozen vegetables last a long time in your freezer – so they’re super convenient.
- Eggs. What’s so special about eggs? They’re a cheap and widely available source of protein. Though high in dietary cholesterol, moderate egg consumption will do little to raise actual blood cholesterol levels. I use boiled eggs on my salad, or enjoy a few scrambled eggs for breakfast. Eggs, wheat toast and fruit salad can be a fun dinner, too.
- Bananas. My life wouldn’t be complete without bananas; I use bananas for just about everything. With only 100 calories, a banana is a fast, quality source of carbohydrates. As such, I eat a banana before the gym each morning. The carbs give me the energy to power through my workout. I also add frozen bananas to almond milk to create a rich smoothie. For dessert, I blend bananas with quick oats and raisins to create healthy cookies.
What healthy foods are must-haves for your grocery list? Let me know in the comments below!
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