Hi I fond this list of things you should look when shopping, This is because when I go to the store its so hard to keep focus on healthy products. I am printing this and will take it with me. I got this from my ex nutritionist. I hope is useful
Shopping List – Handout Session Three
Throw out all the accumulated junk foods that you have lurking in your cupboard. If you have kids – don’t buy junk food for them – unless you want to be on the next episode of “Honey, we are killing the kids!”
Keep plenty of “store cupboard” basics:
PULSES
Lentils (tinned is easiest)
Chickpeas (tinned is easiest)
Kidney beans (tinned is easiest)
Sweetcorn
Dried soup mixes (i.e. beans and lentils which you can turn in to soups by adding vegetables)
Hummus (fresh)
FISH
Tinned tuna
Tinned mackerel
Tinned wild salmon
Tinned sardines
Tinned tomatoes
Sun dried tomatoes
Pesto
Extra Virgin Olive Oil
NUTS & SEEDS
Almonds
Cashew and Brazil nuts
Pumpkin, sunflower and sesame seeds
GRAINS Brown rice Quinoa Buckwheat Wholemeal spaghetti and/or wheat-free versions
Oat flakes etc for muesli
Ryebread and/or Pumpernickel bread
Oatcakes and rye crispbreads
FREEZER
Peas and other frozen vegetables
Frozen fresh fruit (e.g. berries)
Packets of fresh fish – eg salmon and cod
Lamb chops
Chicken
FRESH
Eggs
Vegetables– e.g. broccoli, garlic, onions, leeks and tomatoes (these tend to take slightly longer to go off)
Fruit – e.g. apples, pears and berries (keep in the fridge to stop from going off)
Consider: fresh organic chicken once a week – you can have the remains cold, or make a brown rice risotto with left over chicken.
Cottage cheese
READING THE LABEL
The biggest ingredient will be listed first – so watch out for labels that list sugar as the biggest ingredient. If you do not recognise the word – don’t buy the product. Watch out for the amount of fat.
Big no-nos are: hydrogenated fats or oils and aspartame.
