Healthy Grocery Haul | Tips to Eat More Veggies

JOURNAL – HEALTH, LIFESTYLE

Here’s a look at my healthy grocery haul this week, with tips on how to eat more veggies.

Healthy Grocery Haul

Variety is key to a healthy diet, so to ensure I am eating a well-balanced diet and getting all the nutrients I need, I like to think in terms of categories when I go shopping:

  1. Dark Leafy Greens: DLGs are some of the most nutrient-dense and antioxidant-rich foods on the planet. They can often be used interchangeable in recipes. Rotate them weekly. Ideas include: curly kale, dino kale, Swiss chard, rainbow chard, spinach, arugula, collard greens, etc.
  2. Herbs: Herbs add flavor and elevate any dish or dressing. Try: parsley, cilantro, basil, dill, thyme, rosemary, oregano, etc.
  3. Cruciferous Vegetables: Crucifers are a family of veggies known for their ability to aid the body’s natural detoxification processes and help reduce the risk of cancer. Check out this full list of cruciferous vegetables and recipes.
  4. Colorful Vegetables: It’s important to eat the rainbow…not just green! Pick up a variety of veggies in different shades of red, orange, yellow, green, blue, purple, and black. You don’t need to consume every color every day, but I try to get every color in every week.
  5. Fruit: Fruit makes for an excellent snack or part of a healthy breakfast. Get at least 3 different types so you have variety throughout the week. Ideas include: blueberries, blackberries, strawberries, raspberries, bananas, oranges, grapefruit, apples, pears, nectarines, peaches, plums, grapes, watermelon, cantaloupe, honey dew, kiwi, pomegranate, etc.
  6. Protein: Every meal should have protein, so I recommend stocking up on at least 3-4 different protein sources each week, with a mix of plant-based, and animal based if desired. Ideas for plant based proteins: chickpeas, peas, white beans, kidney beans, black beans, green lentils, red lentils, yellow lentils, black lentils, organic tempeh, organic tofu, organic edamame, quinoa, amaranth, etc. Ideas for animal based proteins: organic pasture-raised eggs, organic grass-fed beef, organic grass fed bison, wild salmon, wild shrimp, wild seafood, anchovies, sardines,
  7. Pantry Staples for Quick & Flavorful Meals: Keep you kitchen stocked with long lasting cooking ingredients and foods that make quick meals possible. This includes things like oils, spices, coconut milk, curry paste, gluten-free pasta, etc.

Tips to Eat More Fruits & Veggies

  1. Pasta Primavera: When making pasta, throw a steamer basket with fresh or frozen veggies on top to cook in tandem. Then toss together with a delicious sauce like this cashew basil pesto.
  2. Eat the Whole Veggie: Use as much of the veggie as you can. For example, you can eat the stems of Swiss chard and broccoli (my favorite). You can eat the dark leafy greens attached to beets (another favorite).
  3. Smoothies & Smoothie Bowls: These are a great way to get in extra fruit, and even veggies! You can toss frozen cauliflower rice or chopped zucchini in undetected in most smoothies.
  4. Snacking Veggies: Keep some prepped or ready to go veggies in the fridge so when you’re hungry, you turn to them instead of packaged foods. Things like mini cucumbers, carrot sticks or baby carrots, radishes, celery (chop and store in a jar with a little water to keep crisp).
  5. Chop up Melon or Pineapple: Fruit is easier to snack on if there is no prep work needed when hunger hits. Besides leaving a bowl of fruit out where you can see it, you can chop up things like melon or pineapple and keep in an air-tight container so it’s easy to grab.

The Real Food Grocery Guide

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Hi, I’m Maria and I’m an Integrative Nutrition Health Coach.

I help busy women lose weight or clear up their acne by developing healthier eating habits, based on a plant-based paleo diet.

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