Indian - Basic Grocery List
Having a well-planned grocery list gets you in and out of the shop instantly and helps you stick with your healthy eating plan.
Use the following pointers and in only a couple of minutes, you will have a blueprint for a cart filled with groceries that will not bust your budget or diet.
Organize your Indian grocery shopping list by aisle. Follow the following pointers for filling that list with the healthiest foods from each aisle.
1. Bakery and Bread
On Your List:
Whole wheat bread, pita pockets, and English muffins
Whole-grain flour tortillas
Look for the words "whole wheat" or "whole wheat flour" because the first ingredient on the label.
Choose whole-grain breads that contain a minimum of 3 to 4 grams of fiber and have fewer than 100 calories per slice.
2. Meat and Seafood
On Your List:
Skinless chicken or turkey breasts
Ground turkey or chicken
Salmon, halibut, trout, mackerel, or your favorite seafood
Reduced-sodium lunchmeat (turkey, roast beef)
If you purchase meat, choose the leanest cuts -- ones with little or no marbling.
Eat ground chicken or ground turkey breast rather than hamburge. These are much lower in fat. Get productive with the condiments and you’ll get flavor without the fat.
3. Pasta and Rice
On Your List:
Brown rice
Whole wheat or whole-grain pasta
Again, favor whole grains whenever possible.
4. Oils, Sauces, Salad Dressings, and Condiments
On Your List:
Tomato sauce
Mustard
Barbecue sauce
Red-wine vinegar
Salsa
Extra virgin vegetable oil , vegetable oil , nonfat cooking spray
Jarred capers and olives
Hot Poivrade
Many sauces and condiments are surprisingly high in sodium and sugar. search for Indian food online. Keep track of sodium levels, especially if you're curtailing on salt.
Replace mayonnaise and other high-fat condiments with options like salsa and sauce , or choose light mayonnaise.
5. Cereals and Breakfast Foods
On Your List:
Whole-grain or multigrain cereals
Steel-cut or instant oatmeal
Whole-grain cereal bars
Buy cereals and cereal bars that are high in grain and low in sugar. Use berries, edible fruit , or nuts to feature sweetness to your cereal.
6. Soups and canned food
On Your List:
Diced or whole peeled tomatoes
Tuna or salmon packed in water
Low-sodium soups and broths
Black, kidney, soy, or garbanzo beans; lentils, split peas
Diced green chilies
Check the label to ascertain what proportion sodium is in canned vegetables and soups. search for lower-sodium varieties.
When buying canned fruits, choose brands that are packed in juice instead of syrup.
7. Frozen Foods
On Your List:
Frozen fruit: strawberries, raspberries, blueberries (without added sugar)
Frozen shrimp
Pre-portioned, low-fat frozen dessert or yogurt
Whole-grain waffles
Whole-grain vegetable pizza
Buy frozen vegetables to throw into soups, casseroles, and soup.
Low-fat yogurt blended with frozen fruit makes a fast , healthy smoothie.
8. Dairy, Cheese, and Eggs
On Your List:
Skim or milk or soymilk
Fat-free or low-fat yogurt
Fat-free or low-fat pot cheese
Low-fat cheese or cheese snacks
Eggs or egg substitutes
Firm tofu
Butter or spread (a variety that does not contain hydrogenated oils)
If you wish whole-fat cheeses and butter, you don’t need to deprive yourself. Just use smaller portions.
Buy strong-flavored cheeses like Parmesan or chevre , in order that you'll use a smaller amount without sacrificing taste.
Don't buy pre-sweetened or flavored yogurts, which may be very high in sugar and calories. Instead, buy transparent yogurt and add your own flavor with a tablespoon of fresh fruit or jam.
9. Snacks and Crackers
On Your List:
Whole-grain crackers
Dried fruit: apricots, figs, prunes, raisins, cranberries
Insane: almonds, cashews, walnuts, peanuts, pecans, pistachios (roasted and unsalted)
Seeds: sunflower seeds, sesame seeds, perfect or ground flaxseeds
Peanut butter, almond, or soy butter
Hummus
Dark chocolate pieces (containing quite 70% cocoa)
10. Produce
On Your List:
Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries
Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks
Look for an outsized sort of colorful fruits and vegetables. they need the foremost nutrients.
Buy fruits and vegetables that are in season and locally grown. They taste better and price less.
Precut fruits and vegetables prevent prep time.
11. Drinks
On Your List:
Unsweetened green and flavored teas
Calcium-fortified fruit juice
Sparkling water
If you purchase juice, confirm it's 100% fruit crush and not a "juice drink," or "-ade."
An easy at-home recipe is to feature fruit crush to soda water .
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