Eat Smart, Start Fresh
November 9, 2009 by Smart Diva Online
Filed under Diet
Clean out the fridge and clear out the cupboards to make room for a new healthy diet. Expand your choices of vegetables, fruits, whole grains and legumes to improve your health and avoid foods that increase your risk of heart disease, cancer and diabetes, to name a few. Create a satisfying long-term healthy eating plan and a smart grocery list of essentials. And make it last with variety, balance and moderation.
Start with our favorite list of Smart Grocery Essentials:
1. Dairy Aisle
-Skim or 1% milk or soymilk
-Cheddar, feta and cottage cheese
-Parmesan cheese
-Omega-3 eggs
2. Whole Grains
-Quinoa, barley and millet
-Brown rice, corn and whole wheat pasta
3. Produce
-Apples, mangos, bananas, mandarin oranges
-Dark leafy greens such as chard, kale, spinach and broccoli
-All bright, deeply colorful vegetables
4. Protein
-Extra lean ground beef and tenderloin
-Boneless, skinless chicken breast
-Wild fish only such as Pacific salmon
-Tofu, soy, beans like black beans, navy beans, garbanzos
-Nuts, particularly walnuts, almonds and pecans, unsalted
5. Snacks
-Water Crackers or rice cakes, the darker the better
-Hummus and beetroot dips, and smashed avocado
-Whole grain, flax and sesame seed cereals and breads
-Home made popcorn
Tips:
-Limit coffee, sugar, and salt.
-Avoid commercial vegetable oils like canola oil and all margarines, spreads and partially hydrogenated vegetable shortenings.
-Use cold-pressed, organic and extra virgin olive, coconut, sesame oils or butter for cooking.
-Choose fresh instead of canned and frozen vegetables.
-Stay away from processed and breaded meat and fish, especially in the freezer section.
-Drink lots of water, and avoid carbonated beverages and juices high in sugar.
-Satisfy your dessert craving with frozen yogurt or dark chocolate.
The trick is to eat a balance of carbohydrates, proteins, and fats that are good for you, as well as foods full of fiber, vitamins and minerals. To a long and healthy life!
Author: Sarka Kocicka
What are your favorite grocery store essentials? Tell Smart Diva Online at: saysomething@smartdivaonline.
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