Nutritious Grocery Tips 🌱

Nutrition is defined as the processes by which an animal or plant takes in and utilizes food substances. Essential nutrients include protein, carbohydrate, fat, vitamins, minerals and electrolytes. Normally, 85% of daily energy use is from fat and carbohydrates and 15% from protein. In humans, nutrition is mainly achieved through the process of putting foods into our mouths, chewing and swallowing it. The required amounts of the essential nutrients differ by age and the state of the body, for example: physical activity, diseases present (e.g. prostate cancer, breast cancer or weakened bones – known as osteoporosis), medications, pregnancy and lactation. Below you will find Healthy Food “Options” that best suit your Fitness Goals:

Bakery and Bread

Whole wheat bread, pita pockets, and English muffins.

Whole-Grain Flour Tortillas.

Look for the words like "whole wheat" or "whole wheat flour" as the first ingredient on the label.

Choose whole-grain breads that contain at least 3 to 4 grams of fiber and have fewer than 100 calories per slice.

Meat and Seafood

Skinless chicken or turkey breasts. Ground turkey or chicken, salmon, halibut, trout, mackerel. Reduced-sodium lunchmeat (turkey, roast beef). If you buy red meat, choose the leanest cuts — ones with very little marbling. Eat ground chicken or ground turkey breast instead of ground beef. These are much lower in fat. Get creative with the condiments and you’ll get flavor without the fat.

Pasta and Rice

Brown rice, Whole wheat or whole-grain pasta (White Rice & Grains in Moderation). Again, favor whole grains whenever possible.

Oils, Sauces, Salad Dressings, and Condiments

Tomato sauce, Mustard, Barbecue sauce, Red-wine vinegar, Salsa and Extra virgin olive oil or canola oil, nonfat cooking spray. Jarred capers and olives. Hot pepper sauce. Many sauces and condiments are surprisingly high in sodium and sugar (In moderation). Look for sugar-free varieties (if possible). Keep track of sodium levels, especially if you're cutting back on salt. Replace mayonnaise and other high-fat condiments with fat-free options like salsa and hot sauce.

Cereals and Breakfast Foods

Whole-grain or multigrain cereals. Steel-cut or instant oatmeal. Whole-grain cereal bars. Buy cereals and cereal bars that are high in fiber and low in sugar. Use berries, dried fruit, or nuts to add sweetness to your cereal.

Soups and Canned Goods

Diced or whole peeled tomatoes.

Tuna or salmon packed in water.

Low-fat soups and broths. Black, kidney, soy, or garbanzo beans; lentils, split peas and diced green chilies. Check the label to see how much sodium is in canned vegetables and soups. Look for lower-sodium varieties. When buying canned fruits, choose brands that are packed in juice rather than syrup.

Frozen Foods

Frozen vegetables: Mixed veggies, broccoli, spinach, peas, and carrots (no sauce).

Frozen fruit: strawberries, raspberries, blueberries (without added sugar) and etc. — cooked shrimp (pre-portioned), low-fat ice cream or frozen yogurt. Whole-grain waffles. Whole-grain vegetable pizza. Buy frozen vegetables to throw into soups, casseroles, and stews. Low-fat frozen yogurt blended with frozen fruit makes a quick, healthy smoothie.

Dairy, Cheese, and Eggs

Skim, low-fat milk or soy milk.

Fat-free or low-fat yogurt, Fat-free or low-fat cottage cheese, Low-fat cheese or string cheese snacks, eggs or egg substitutes, firm tofu (if that’s what you like), butter or spread (a variety that doesn't contain hydrogenated oils). If you like whole-fat cheeses and butter, you don’t have to deprive yourself. Just use smaller portions. Buy strong-flavored cheeses like parmesan or goat cheese, so that you can use a smaller amount without sacrificing taste. In moderation, you can purchase pre-sweetened or flavored yogurts, which can be very high in sugar and calories. Instead, buy plain yogurt and add your own flavor with a tablespoon of fresh fruit or jam.

Snacks and Crackers

Whole-grain crackers.

Dried fruit: apricots, figs, prunes, raisins, cranberries and etc.

Nuts: almonds, walnuts, peanuts, pecans, pistachios (roasted and unsalted).

Seeds: sunflower seeds, sesame seeds, whole or ground flaxseeds, Peanut butter, almond, or soy butter, Hummus, Dark chocolate pieces (containing more than 70% cocoa).

Produce

Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries.

Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks. Look for a large variety of colorful fruits and vegetables. They have the most nutrients. Buy fruits and vegetables that are in season and locally grown. They taste better and cost less.

Precut fruits and vegetables save you prep time.

Beverages

Lightly sweetened green and flavored teas.

Calcium-fortified orange juice.

Sparkling water.

If you buy juice, make sure it's 100% fruit juice and not a "juice drink," or "-aid." An easy at-home recipe is to add fruit juice to sparkling water.

— Coach D’Angelo Jordan, MAT, PT {NGT, Circa 2018}