Fruits
Fruits are perfect for keeping your body healthy and giving it nutrients. Plus, they're low in calories – great for weight loss! Some fruits are even better than others if your goal is to shed some pounds. Here's a list of the best fruits to grab when you're trying to slim down:
- Apples
- Berries
- Grapefruit
- Kiwi
- Oranges
- Pears
- Plums
Citrus fruits
Citrus fruits are a great way to help with weight-loss. Full of essential vitamins, minerals and fiber, they keep you feeling fuller for longer. Plus, their natural sugars are released slowly, meaning no sugar highs and lows!
Oranges, grapefruits, lemons and limes are the main citrus fruits. Depending on the season, others may be available. If you can't find fresh, frozen or canned will do just fine.
Try adding citrus to your daily breakfast and snacks. For example, mandarin oranges in salads or grapefruit sprinkled with cinnamon instead of sugar. Lemon slices over roasted veggies, or grated lime over cold dishes like fruit salad or guacamole.
Organic is best and avoid waxed or greening-treated fruits – they can affect flavor and nutrition. Citrus fruits make healthy eating more enjoyable!
Berries
Berries are small, juicy fruits that come in a variety of colors and flavors. Strawberries, raspberries, blueberries, blackberries, boysenberries, and gooseberries are all examples. Berries are full of vitamins, minerals, fiber, and antioxidants.
These tiny fruits can help with digestion, weight management, and cell protection. They make healthy snacks, smoothies, and desserts.
Berries have lots of benefits too. Anthocyanins in berries support heart health. Flavonoids may boost brain function and memory. Vitamin C helps create collagen, while vitamin E helps with skin regeneration. Berries also contain anti-inflammatory properties.
In summary, make sure to include two servings of berries in your diet every day! That way, you'll be sure to get the good stuff, and not fall into those chocolate cravings.
Stone fruits
Stone fruits, such as apricots, nectarines, peaches and plums, have great flavors, textures and colors. You can enjoy them fresh, canned, or dried. They are full of fiber and vitamins, and their low calorie count makes them perfect for weight loss.
Choose fruits that are fragrant and vibrant. Avoid those with too many blemishes or that appear overly soft. Check the stem area for any green color, as this would indicate an unripe fruit.
Some stone fruits to consider for a healthy grocery list:
- Apricots – packed with A & C vitamins and potassium
- Nectarines – provide dietary fiber and omega-6 fatty acids
- Peaches – contain carotenoids for healthy vision, decreasing risk of lifestyle diseases
- Plums – rich in anthocyanins for striking colors and reducing inflammation
With so many choices, there is no reason not to enjoy the delicious tastes and health benefits of eating stone fruits!
Vegetables
Vegetables are must-haves on any weight loss grocery list. They're packed with vitamins and minerals, low in calories and full of dietary fiber. This keeps you fuller for longer and ensures your blood sugar is steady. Plus, veggies like broccoli and Brussels sprouts have powerful antioxidants and anti-inflammatory compounds.
Here's our top picks for your grocery list:
- Leafy greens (spinach, kale, collards, etc)
- Cruciferous veggies (cauliflower, broccoli, Brussels sprouts, etc)
- Root veggies (carrots, beets, radishes, etc)
- Green peas
- Tomatoes
- Cucumbers
- Mushrooms
- Onions
- Garlic
Leafy greens
Leafy greens make a fantastic addition to your grocery list if you're aiming to lose weight. Think lettuce, cabbage, spinach, kale, and swiss chard. They are low in calories and high in fiber and vitamins! Essential vitamins like Vitamin A, Vitamin K, and folate are present in leafy greens. They also contain antioxidants which can help reduce inflammation and lower your chance of certain diseases. Eating leafy greens can also boost your metabolism, aiding in weight loss.
Some of the most popular leafy green veggies include:
- Romaine lettuce
- Butterhead lettuce
- Kale
- Spinach
- Chicory lettuce (endive)
- Swiss chard
- Celery
You can find them fresh or pre-packaged at the grocery store or farmers market. Always wash fresh veggies before eating, for the best food safety!
Cruciferous vegetables
Veggies from the Brassicaceae or mustard family make up the group of cruciferous vegetables. This includes favorites like broccoli, cauliflower, cabbage, kale and Brussels sprouts – all with edible flowers that form a cross shape.
These veggies are packed full of nutrients, fiber and antioxidants – all with few calories – so they are great for weight loss and staying healthy. Studies have even shown that adding cruciferous veggies to meals helps reduce cancer-causing compounds.
Here's a list of edible cruciferous vegetables:
- Broccoli & Broccolini
- Cauliflower & Romanesco
- Brussel Sprouts
- Cabbage (Green, Red & Savoy)
- Kohlrabi
- Arugula & Rocket
- Collard Greens
- Kale (curly & lacinato/dinosaur)
- Bok Choy (& Shanghai Bok Choy)
Root vegetables
Root veggies are super healthy! They are high in fiber and vitamins, low in calories, fat, and sodium. Eating them satisfies hunger and helps to reduce cholesterol levels.
Root vegetables grow underground. Examples include potatoes, parsnips, carrots, white turnips, rutabagas, beets, and radishes. They often have a sweet taste, perfect for snacks or meals.
Eating root vegetables can help you lose weight and stay healthy. Add them to soups or casseroles. Roast them with olive oil for a side dish. Or, eat them raw in salads or sandwiches. Make your favorite dishes healthier with root veggies!
Here are some ways to enjoy root veggies:
- Add them to soups or casseroles.
- Roast them with olive oil for a side dish.
- Eat them raw in salads or sandwiches.
Protein Sources
Protein is a must for weight loss! It helps create and fix muscles, and keeps you feeling fuller for longer. So, adding protein-rich food to your grocery list is key.
Let's look at some of the best protein sources from the store:
Lean meats
Lean meats are great for a healthy diet and weight loss. Examples are chicken breast, turkey breast, lean ground beef, pork tenderloin, and fish such as salmon or tuna. When cutting fat and calories, opt for cuts with 95% leanness. For a higher quality protein, go for grass-fed beef, pastured poultry, and organic eggs. All animal proteins contain saturated fat, but beans are an excellent substitute. They reduce heart disease risk and still give you the protein your body needs.
Poultry
Poultry is an amazing source of lean protein, with low saturated fat. Try and get organic, non-GMO, and free-range varieties. It's also a great source of thiamin (vitamin B1), selenium, and phosphorus. Here are some of the best poultry options for weight loss:
- Chicken breast – Skinless chicken breast is perfect for weight loss, with its low calorie count and high protein.
- Turkey – Like chicken, turkey is a lean meat that's high in protein and low in fat. You can easily get it in grocery stores.
- Duck – Duck has more fat than other poultry, but you can still use it for healthy weight management if you trim away visible fat before cooking.
Note: Watch out for processed meats like bacon, hot dogs, and lunchmeats, they often contain high sodium, preservatives, and unhealthy fats.
Seafood
Seafood is a great lean protein source. Plus, it has omega-3 fatty acids and other essential nutrients. Yet, not all seafood is equal in nutrient content. So, pick the best quality you can find.
Here are some seafood options:
- Salmon – Contains omega-3s, protein, selenium, vitamin D, magnesium, and phosphorus. You can cook it in many ways.
- Tuna – High in protein and B vitamins like B6 and B12. Also, it has essential fatty acids and low calories.
- Shellfish – Shrimp, oysters, clams, and mussels. High in proteins, low in fat. Plus, minerals like zinc, iron, and selenium.
- Cod Fish – Lean protein, vitamin B6, and low in saturated fats. Great for weight loss and reducing calorie intake.
Whole Grains
Whole grains are a must-have on your healthy grocery list if you want to shed the pounds. They boast fiber, protein, and other key nutrients to fuel your weight loss. Plus, they'll help you feel fuller for longer, so you don't have cravings and snack too much.
Here are some of the best whole grain choices for weight loss:
Oats
Oats are a great choice when it comes to whole grains! They are loaded with vitamins, minerals, carbohydrates and protein. They also provide B-complex vitamins like thiamin, riboflavin, niacin, pantothenic acid and vitamin B6, which are essential for energy and healthy body systems. Plus, they have dietary fiber and minerals such as phosphorous, magnesium, manganese, selenium, and zinc.
Different forms of oats include:
- Steel cut oats/Irish Oatmeal
- Rolled oats
- Instant oats
- Oat bran
- Oat flour
- Oatmeal (which is actually groats).
Steel cut oats take the longest time to cook, while instant oats are ready in no time. All oats have similar nutritional content, so choose the one that fits you best! Aim to eat 1-2 cups a day to get enough nutrients. Add some fresh fruit like dates or apples to make your oatmeal even healthier. As a breakfast option, oatmeal with milk is the ideal combination to get enough protein and nutrients to power you through the morning hours and keep hunger away.
Quinoa
Quinoa has been cultivated since 5,000 BC in the Andean region of Peru, Bolivia, and Chile. It's full of vitamins, minerals, and antioxidants, and is known as a “superfood” for its health benefits. Quinoa has essential amino acids, making it a great option for vegetarians.
You can find quinoa in four varieties: black, red, white, and tricolor. These all have the same protein and fiber amounts, but differ in flavor and color. Toasting the grain before cooking adds an earthy taste and firmer texture.
Quinoa is typically boiled like rice or grains, but can also be used in soups, stews, or baked goods. It can be a side or the main course with veggies for extra flavor and nutrition. Before cooking, rinse quinoa to take off the bitter-tasting saponin toxins. You can also add spices, like cinnamon or turmeric, to intensify the flavor.
Brown rice
Brown rice is an unrefined whole grain. It's nutritious, filling and low-calorie, perfect for weight loss. It has a nutty flavor and chewy texture, great for savory and sweet dishes. Plus, it's rich in fiber and several B vitamins, such as thiamin, niacin and folate. This can help keep your metabolism humming, and provide energy throughout the day.
At the grocery store, there are lots of varieties to choose from. Short grain brown rice is stickier, while long grain is fluffy. There's also black forbidden rice, with the highest antioxidant content of any food. Look for the term “whole-grain” on the package label to get all the health benefits.
Healthy Fats
Eating healthy fats is a must when you're trying to lose weight. These fats help the body absorb vitamins and minerals. They also give you energy and help regulate hormones. Plus, they can improve your brain power!
Here are the top fats to add to your grocery list to shed those pounds:
Avocado
Avocados are packed with vitamins, minerals and healthy monounsaturated fats. They can help reduce bad (LDL) cholesterol, inflammation and promote heart health. Plus, the fiber and fats might help you feel fuller with less food – a great way to lose weight! Avocados are also full of micronutrients like vitamin K, folate, vitamin C, potassium, magnesium and antioxidants which are important for your health.
Enjoy them in smoothies, salads, on toast – get ready for a nutritious multiplier effect!
Nuts
Nuts are awesome for weight loss! They have protein, fiber and omega-3 fatty acids. These Omega 3s can help reduce cholesterol. Almonds, walnuts, macadamia, pine nuts, and pistachios have monounsaturated fats which help keep blood sugar levels steady.
To get the most out of nuts, go for unsalted varieties. Avoid adding salt or sugar – they're extra calories you don't need!
Seeds
Seeds are a great way to get healthy fats and fiber. Go for the unsalted varieties! Pumpkin and sunflower seed husks mean extra minerals, vitamins, and flavor. These seeds are perfect for salads and baked dishes – and they're low in calories.
Want to up your nutrition game? Try chia seeds! Two tablespoons gives you four grams of protein and omega 3s, minerals, and antioxidants. Sesame seeds promote healthy digestion and have lignans that protect against breast cancer. Flaxseeds have omega 3s, lignans, and fiber. Grind them for maximum nutrition!
Frequently Asked Questions
Q: What kind of food should be included in a healthy grocery list for weight loss?
A: A healthy grocery list for weight loss should include lean protein sources such as chicken, turkey, fish, and tofu, whole grains like quinoa, brown rice, and oats, vegetables like spinach, broccoli, and peppers, and fruits like berries, apples, and oranges.
Q: Is it necessary to avoid all fats when grocery shopping for weight loss?
A: No, it is important to include healthy fats such as those found in nuts, seeds, and avocados in a healthy grocery list for weight loss. These types of fats can actually help with weight loss by promoting satiety and providing essential nutrients.
Q: How can I save money while grocery shopping for healthy items?
A: To save money while grocery shopping for healthy items, look for sales and coupons, buy in-season produce, buy in bulk, and purchase generic or store-brand items instead of popular branded products.
Q: Should I avoid all carbohydrates on my grocery list for weight loss?
A: No, it is important to include complex carbohydrates like those found in whole grains, fruits, and vegetables in a healthy grocery list for weight loss. These types of carbohydrates provide energy and fiber, which can help with weight loss.
Q: How can I make a grocery list that will help me stay on track with my weight loss goals?
A: One way to make a grocery list that will help you stay on track with your weight loss goals is to plan out all meals and snacks for the week ahead of time. This will help ensure that you have all necessary ingredients on hand and will prevent impulse purchases of unhealthy items.
Q: Are there any tips for grocery shopping for weight loss when I have a busy schedule?
A: Yes, some tips for grocery shopping for weight loss when you have a busy schedule include planning ahead, using grocery delivery or pick-up services, and making a list before entering the store to prevent aimless wandering and time wasting.
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