Weight Loss isn’t just about smaller food portions; it’s also about eating healthy food and improving your general fitness. And to do that, you’ll have to keep your cupboard stocked full of nutritious options. Here are a few suggestions on what to add to your grocery list to ensure that your meals healthy, whether you’re at home or not.
If you want to follow a healthy weight loss regimen, you’re going to have to stick with foods high in protein and low o saturated fat. This would include salmon, herring, skinless chicken breast, lean turkey and shrimp. Don’t forget to include eggs; they’re low on calories, rich in protein, inexpensive and versatile, since they can be part of a quick snack or full meal. Throw in some tofu and beans (dried or canned), which make great ingredients for soup and salads. If you want to avoid meats, shop for wheat gluten or tempeh—they’re excellent substitutes and can be cooked in a variety of ways.
Fruits and vegetables
A weight-loss diet is never complete without fruits and vegetables. For meals, pick out vegetables like asparagus, cauliflower, bell pepper, eggplant, broccoli, and leafy greens like spinach and lettuce, which can be stir-fried, steamed, stewed or eaten as salad. As for fruits, there are so much you can choose from: grapes are great against fighting disease; bananas and goji berries are rich in potassium, which can lower your blood pressure; and berries have plenty of antioxidants. If you tend to stuff yourself during meals, have an apple 15 minutes before to rein in your craving.
A range of studies have confirmed that whole grains like oatmeal, brown rice and barley can help lower the risk of obesity, asthma, stroke, heart disease, cancer, and type 2 diabetes. Whole grains can also help lower cholesterol levels and blood pressure. In terms of nutritional value, whole grains contain magnesium, fibre, vitamin E, iron, B vitamins and antioxidants, which interestingly aren’t found in fruits and vegetables. So when preparing your grocery list, don’t forget to include whole grains like bran, quinoa, buckwheat, corn, rye and sorghum.
Did you know that dairy can actually help in weight loss? Research has shown that dairy calcium sources like yogurt, milk and non-fat/low-fat cheese can hasten the process. So what dairy products should you be adding to your list? Here are some ideas: plain low-fat yogurt, low-fat kefir, skimmed milk, and cheeses like parmesan, cottage and goat. Yogurt, in particular, is quite versatile. You can add it to a fruit shake, combine it with whole-grain cereal or fruit, or use it as a sour cream substitute when cooking.
Contrary to popular opinion, snacking can actually help you lose weight because it keeps your appetite in check. It improves your nutrition as well. Our suggestion? Add these snack ideas to your shopping list: whole-grain crackers, energy bars with less than 200 calories, dried figs, vegetable chips, hummus, and string cheese.
If you want to eat healthy, you should also stock your cupboard with healthy condiments. Some basics include canola, olive and flaxseed oil, which are perfect for salad dressings and for sautéing your dishes. To add even more flavour to your salads, try basil, balsamic vinegar, and mint. For zest in your meat, fish and vegetable dishes, don’t forget to include lime and/or lemon.