As a healthy eater, you just cannot be too picky when it comes to buying food so you tend to spend a lot of time thinking what to buy in the local market. So here are a few tips on how to buy produce like a pro and still get the best of what nature has to offer.
#1 Leafy Greens First
Specialty and sale items are usually put in front of the store to encourage buyers to dig in but these may not be part of your health goals. No matter how much ‘temptation’ there is along the way to the leafy greens section, keep your focus and ignore them, for the health rewards are aplenty and nothing beats leafy greens when it comes to low-calorie count and high nutrient content.
Stuff your basket with greens like kale, spinach, arugula, Swiss chard, romaine, collards, and others. They pack essential nutrients like iron, magnesium, chromium, B vitamins, vitamin C, potassium, and calcium.
Leafy greens are also great sources of antioxidants that have been proven to prevent diabetes, cardiovascular diseases, and even cancer. The ample fiber in them also aids in proper digestion while the chlorophyll prevents damaged arteries and inflammation.
Use them in hearty salads, wraps, sandwiches, stews, soups, or other dishes. You can even put a bunch in the blender and make a healthy green smoothie or juice. We have one for breakfast almost every morning.
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#2 Veggies Next
Veggies are usually located right next to the fruit section which can be confusing for health conscious consumers. The bright colors and the sweet smell can easily veer you away but remember that pound for pound, vegetables are much healthier than these nature candies. What’s more, fruits are usually much more expensive by weight than veggies and the latter can make you feel fuller so you eat less. Most vegetables also contain more nutrients and protein than fruits.
Stock up on carrots, organic broccoli, mushrooms, cauliflower, onions, and celery. Fruits that are like vegetables when it comes to nutrient content include tomatoes, zucchinis, peppers, and cucumbers. You should also put in some root vegetables for healthy sources of complex carbohydrates. Winter squash and sweet potatoes are good examples. Veggies keep you feel satiated so you don’t crave for foods that should not be part of your health goals.
There are lots of recipes that call for lots of vegetables. Keep it varied and exciting by trying out different dishes and experimenting on which vegetables you and your family like.
ALSO READ: 10 Tips To Ease Your Way Into A Plant-Based Diet
#3 Fruits Last
Now it’s time to get some of nature’s sweets – bright and beautiful fruits. What’s good with fruits is that you can eat them on an empty stomach, unlike most vegetables. This is due to fruits’ high enzyme content. Fruits can enhance mood, provide energy, and keep your blood pressure in check. They are also chock-full of vitamin C, a potent antioxidant, and immune booster.
They are nature’s perfect breakfast. Blend them with a leafy green of your choice, add superfoods like chia seed or raw cacao nibs if desired, to fly through your day.
Fruits that you should consider on your shopping list include papaya, pineapple, watermelon, cantaloupes, apples, lemons, oranges, and bananas. If they are in season and on sale, get some berries too. But remember that you should only buy fresh fruits. Juices, jams, and spreads don’t really give you the same benefits. Eating fresh fruits provide you with ample fiber and energy to get you through the day.
Eat them raw as snacks, stir up a smoothie, or make ice cream out of them. You can never go wrong with fruits. Click here to get my favorite healthy ice cream recipes.
If you are serious about living a healthy, well-balanced lifestyle and/or losing weight to improve your health without the need to count calories or feel hungry, CLICK HERE
Thanks for reading. I hope this information was helpful. Until next time!
Amy Goodrich
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.
