Tips on What to Buy When You’re on a Diet - Stocking the Dieter's Kitchen

Stocking your kitchen with healthy foods should not be a difficult task. One of the easiest ways to ensure that you’re getting the most nutritious foods is to shop the perimeter of the grocery store, starting with the produce section. You need to focus on selecting foods in their most natural form, which doesn’t require any complicated reading of food labels. Even though shopping at the grocery store can be full of temptations, there is also a number of healthier alternatives right under your nose.

Grains

Choose grains and breads that say “whole wheat” as the primary ingredient and stay away from the enriched versions. Darker and whole grain breads provide a lot more nutrition than white bread. Select brown rice rather than white rice, because brown rice, a complex carbohydrate, contains 15 important nutrients, including niacin, potassium, and B-vitamins. The whole grain variety offers more fiber, which will help to regulate your appetite, to detoxify the body, and help to balance blood sugar levels. So, choose whole grain whenever possible. When deciding on what cereal to buy, pick out cereal that in low in sugar and abundant in fiber. Oatmeal, for example, is an excellent choice because it’s fiber rich and heart healthy. For optimal weight control, the latter foods will help keep your blood sugar levels balanced to prevent blood sugar spikes that lead to weight gain.

Dairy

Go for low-fat dairy products like low-fat cheese, which are the healthiest. Get yogurt that is plain; you can always add in your favorite fruit. And, look for organic eggs that are free of herbicides, pesticides, fungicides, and hormones. Eggs are also a terrific source of high quality protein, omega-3 fats, and vitamins A, D, E, and B12, iron, niacin, zinc, and folate; all of which are essential for overall health and for weight control.

Vegetables and Fruits

Fruits and veggies are chock full of disease-fighting antioxidants and phytochemicals, as well as important vitamins, minerals, and dietary fiber. These foods provide your body with steady energy that will sustain you for the whole day. Choose veggies and fruits that don’t have blemishes, that look firm and fresh, and that are free of brown spots. Some vegetables can be bought about a week ahead and stored in your kitchen, such as potatoes, carrots, and onions. However, some fruits will perish in a few days like grapes and berries, but other firm fruit may last a bit longer like oranges and apples. Get frozen fruit and vegetables, especially if the fresh version is not available, or if you want it to last longer. Read the labels carefully for any additives, preservative, or extra sugar that may have been added.

Seeds and Nuts

Seeds and nuts are packed with protein and healthy fats. They are also super abundant in phytonutrients, fiber, and antioxidants such as selenium and vitamin E. However, keep in mind that nuts can be high in calories, so try to eat no more than one to two ounces every day. Choose plain nuts with no added salt. You can find these in the bulk area and look for the “no salt” label. Most packaged varieties contain salt, so read the labels very carefully.

Seafood and Meat

Opt for meat that is low in fat like lean-cuts of pork and beef. Select meat that is skinless, or if it already has the skin, simply remove the skin before cooking it. Stay away from processed meats, such as deli meats, chicken strips, battered fish, and chicken nuggets. And, lastly, eat more fresh fish like salmon, which is chock full of Omega-3 fatty acids. These fatty acids reduce systemic inflammation associated with most of the chronic diseases that we face today.

Packaged Foods

Do not consume packaged foods, such as sugary drinks, cookies, and chips. If you must eat these types of foods, it’s better to cook them from scratch at home than to buy them in the grocery store. If you buy canned beans or vegetables, make sure you give them a good rinse to get rid of the salt. Some canned varieties have the “no salt added” or “low salt” option, so choose wisely. In the frozen section, you will find things like ready made pizzas and other processed meals, which you should definitely refrain from.