Hi guys….so here are some items that you can pick up at the grocery store to help you get started eating healthy this week! Remember make sure to stick to the outside perimeters of the grocery store. If a product can live on the shelf for 5 years you might not want to put it in your body. Fresh is best…if you have it available! Obviously, I’m not a doctor OR nutritionist…but, these are a few grocery items that I always have on hand and keep me on track.
#1 Staple Item….EGGS!! I like to buy the egg whites in the carton, but if you prefer the whole egg grab a dozen. Eggs can be used in so many different ways for ANY meal of the day! They are high in protein and low in calories…and they are just DELISH.
Protein: Any type of white fish…fresh or frozen. Ask your fish monger at the seafood counter what is fresh and even on sale. The people at your grocery store are there to help…use their expertise! Shrimp & other shellfish can be good protein options in moderation…make sure to look up the calories and portion sizes before you buy! Obviously boneless skinless chicken and turkey are such a good low calorie option. Unfortunately, the white meat cuts are the best for you….less fat and calories per ounce. Just remember herbs and other low calorie seasoning will help even white meat taste amazing! Also, ground white meat turkey and chicken are great to have on hand for soups and even chili! In a pinch a turkey patty on a salad can provide a speedy and nutritious dinner or lunch! I also keep sliced deli turkey on hand….NOT FROM A PACKAGE….go to the deli and ask for hormone free low sodium turkey breast. It takes some getting used to with the low salt content, but it’s a life savor!
Dairy: Now, most of you know I don’t eat much dairy if at all. BUT, on the occasion I will grab a light mozzarella cheese stick. They are around 60 calories and provide a good amount of protein to keep you full. Such a good snack option. If you are going to have cheese in your diet I recommend getting a strong cheese like Parmesan or aged cheddar and having a SMALL amount on a salad or veggies. A small amount of the real deal will give you more flavor for less calories. OK, now 0% fat Greek Yogurt is a MUST!!! It is such a power ingredient! You can use it on its own or anything from a sour cream substitute to the base for a breakfast smoothie. Make sure you grab the 0% versions…no one needs the added fat when the 0% tastes just as good. Along those lines…you may want to grab some skim milk or unsweetened almond milk to have on hand.
Veggies: The sky is the limit for veggies! The only ones I would keep to a minimum is potatoes and corn. I’m not saying you can’t ever have corn or potatoes OR that they are bad for you. What I am saying is there are such better options for less calories and higher nutritional content. Keep lots of leafy greens on hand….spinach, kale, romaine, mesclun mix…any and all leafy greens are awesome! I remember Jillian told us one time at the ranch that “no one ever got fat on leafy greens”….so true….stock up. Spinach can be used in salad or sauteed with a tsp of olive oil, garlic, and lemon to make a tasty side dish to the protein of your choice. I want to just encourage you to try new veggies…eggplant, asparagus, broccoli….get creative. Remember when preparing veggies it’s important to watch what you put ON them…heavy sauces or too much cheese can undo all your hard work. Try no salt seasonings like Mrs. Dash Onion and Herb or fresh herbs like rosemary and thyme….they make a HUGE difference in taste. You may not LOVE it at first, but you have to train your palate and that takes time and consistency. For snacks sliced cucumbers, cherry tomatoes, baby carrots, and celery sticks can provide perfect on the go nutrition. You all know how much Hannah and I LOVE Wholly Guacamole 100 calorie packs…dip your carrots and veggies in them or put on a GG Crisp with low sodium turkey breast for a quick lunch. Sliced English cucumber with two tablespoons of hummus one of my favorite snacks. Hummus comes in TONS of flavors and combinations….just make sure you measure and are honest with your portion sizes.
Fruit: Some of my favorites are apples, strawberries, blueberries, & raspberries! They are all packed with fiber and low calorie. A medium sized apple is only 81 calories…paired with a 60 calorie mozzarella cheese stick and you have yourself a GREAT low calorie filling afternoon snack to tie you over to dinner. I would try to keep higher sugar fruits to a minimum….they aren’t bad for you at all, but we are trying to lose weight here….ex. bananas, kiwi, pineapple, oranges.
Nuts: I stick with raw almonds….just remember to keep them portioned to once ounce per snack or meal. One ounce of almonds…around 9 or 10….is about 100 calories…they add up FAST. So, I never just eat them on their own…I pair my almonds with some fruit or on a salad. Let’s be honest-10 almonds aren’t going to help me much when I’m really hungry!
Bread: Stick to options like “sprouted grain bread” like Ezekiel bread (found in the freezer section) or other protein based breads. These will keep you full longer and keep insulin levels in check. High fiber crackers like GG Crisps (at Whole Foods or Amazon), and Wasa can be good options too. Again…bread should be kept to a minimum. Along these lines….steel cut oatmeal can be a great breakfast option with berries on top. McCann’s Irish steel cut oatmeal can be found at most grocery stores. Even if you don’t get McCann’s brand make sure it says “steel cut”….not rolled oats.
Lastly, don’t neglect your freezer section!!! I know fresh produce is expensive and not everyone can afford it…but, frozen fruits and veggies are bagged and frozen at the peak of freshness and are usually a fraction of the cost! California medley (broccoli, cauliflower, and carrots) is my personal favorite. Just be aware of hidden sauces etc…don’t get “Italian style” or “garlic herb” or anything like that….it’s usually covered in butter and oil. Go for the “naked” veggies and you add your own seasoning!
Well, that’s it for now! Check back often to the blog and YouTube….we will be posting content for the DietBet during the while game!! I’m so excited we are all doing this together!!! Leave down in the comments what type of tips and things you would like us to put up. Until then…stay happy and healthy!!!
Photo: Pål Alvsaker