The best healthy shopping list –

There’s no denying that going to the supermarket without a shopping list in hand is a risky and often wasted task. That’s because, without it, people end up getting confused in the face of so many options and shelves, leading to putting items in the cart that are not even necessary.

“For shopping in the market, the ideal is that you always put together a list with all the items that a balanced diet needs – and this does not necessarily need to be complex”, says the nutritionist Larissa Duranfrom Amparo, São Paulo.

“Always put two items from each group. This way, you can vary your diet a lot without making a huge purchase”, he adds.

See below a list of all the food options to shop healthy:

VEGETABLES

– Spinach;
– Arugula;
– Cabbage;
– Broccoli;
– Cauliflower;
– Bell peppers;
– Brussels sprouts;
– Zucchini;
– Carrots;
– Asparagus;
– Cabbage;
– Cucumbers;
– Celery;
– Onion;

– Garlic;
– Fresh herbs, such as basil and parsley;
– Potato;
– Sweet potato;
– Beet;
– Pumpkin.

FRUITS

– Avocados;
– Blueberries, strawberries, blackberries or raspberries;
– Apples;
– Oranges;
– Lemons;
– Pomegranate;
– Grape;
– Bananas;
– Pineapple;
– Cherries;
– Mango;
– Papaya;
– Star fruit.

DAIRY, NON-DAIRY AND EGGS

– Eggs;
– Butter;
– Fat-free yogurt;
– Milk of animal or vegetable origin;
– Low-fat cheeses.

“I indicate that milk and derivatives are always from the zero-fat line, skimmed or light. As for the amount, it can vary in relation to your daily consumption”, points out Larissa.

PROTEINS

– Lean meats;
– Whole chicken or chicken breast;
– Salmon;
– Fresh fish fillets, such as sole or cod;
– Seafood such as shrimp or crab;
– Vegetarian protein sources such as tofu or soy.

LEGUMES AND GRAIN PRODUCTS

– Bean;
– Chickpea;
– Lentil;
– Pea;
– Quinoa.

“Here, the frozen foods here are also interesting”, suggests the nutritionist, since this option may be easier to stick to the food plan on a daily basis.

CARBOHYDRATES

– Brown rice;
– Noodle;
– Wheat;
– Rolled oats;
– Tapioca;
– Corn flakes;
– Whole grain bread;
– Wheat germ.

PANTRY

– Oil;
– Oil;
– Avocado oil;
– Butter;
– Tahini;
– Nuts and nut spreads
– Almonds;
– Natural peanut paste;
– Almond paste;
– Sunflower seeds;
– Chia;
– Nuts;
– Pistachio;
– Linseed.

SPICE

– Apple vinegar;
– balsamic vinegar;
– Honey;
– Pepper;
– Mustard;
– Salt and pepper.

SPICES

– Turmeric;
– Cinnamon;
– Red pepper;
– Garlic powder;
– Nutmeg;
– Saffron;
– Paprika;
– Curry powder;
– Chilli powder.

CANNED

– Sardines;
– Peeled tomatoes;
– Tomato sauce without added sugar.

SEVERAL

– Baking powder;
– Sodium bicarbonate;
– Cocoa and cocoa nibs;
– Dried tomatoes.

DRINKS

– Tea bags (green and black are great);
– Herbal teas, such as peppermint, hibiscus and ginger;
– Sparkling water;
– Coffee.

SNACKS

– Half bitter or bitter chocolate;
– Unsweetened dried fruit (raisins, figs, mango or apple slices);
– Pickles;
– Olives.

Larissa points out that adding a low-fat sweetie of your choice, such as semisweet chocolate or dulce de leche, is a great option to maintain a balanced diet without going through great temptations or, then, jeopardizing the healthy eating plan.

“Escape from industrialized foods and always focus on the most natural, always thinking about unpacking less and peeling more”, he adds.

TIPS FOR SHOPPING AT THE SUPERMARKET

Make the best choices for your health when going to the market! | (aleksandarlittlewolf/Freepik/Playback)

1

Make an objective list

“To resist temptations when shopping, make a very specific list before leaving home with all the items you really need and go straight to those items”, guides Larissa Duran.

“In addition, it is always good to remember to go to the market without hunger, because hunger makes us choose items that are normally outside the plan of a healthy diet”, completes the nutritionist.

two

Buy natural, organic or harvest from the gardens

Whenever possible, choose organic eggs, meat and poultry, as well as wild-caught fish. Organic eggs, for example, have higher levels of fatty acids, omega-3s, anti-inflammatories, and vitamins A and E than eggs from conventionally raised chickens.

Organic dairy products also have higher levels of omega-3 fats and antioxidants, including beta-carotene and lutein, compared to dairy products from cattle fed conventional grain-based diets.

3

Start with vegetables and fruits

Upon arriving at the market, start with the vegetable and fruit aisles and only then move on to the other sectors. This can help make sure the cart is filled with a good variety of natural and healthy foods instead of brightly colored boxes, bags and bottles.

4

Opt for seasonal foods

Know which fruits and vegetables are in season and choose those first, as they tend to be fresher and more flavorful. You can consult the list with the food season here.