Shopping for groceries, selecting for healthy meals

Most of us write down a list of items to get when shopping for groceries. Some of us just walk down the shopping aisles and pick up items along the way. Looking round to see what’s best on offer, looks fresh, that appeals to your tastes buds and that of the families.

Even when we create a shopping list, how do you plan what to include that will make up for a week of healthy and balanced meals?

There is really quite a few ways to plan your shopping list.

1st: Think about the 3 meals of the day. Note down what you and your family would require for breakfast, lunch and dinner. Noting down the list of ingredients required for food, beverage, fruits and vegetables (tell me you eat fruits and vegetables. you don’t want to get constipated, do you?)

2nd: Based on nutritional meal . Using the recommended food pyramids, to proportion your budget accordingly. Say, you have $100 for the week for a small family of 3, you would spend. Starting from the bottom of the food pyramid, which is energy food. As price fluctuates, you’ll have to proportion the amount to spend accordingly to the quantity; Below is an approximate guide

• 30% on Energy food that are high in carbohydrates = bread, potatoes, rice, pasta.
• 20% on Fiber and vitamins =vegetable & fruits (they are cheaper then meats so quantity will be more),
• 20% on Protein= Meats , eggs and nuts (nuts, they are healthy but high in oil too, so sparingly)
• 20% on Dairy= Milk, cheese yogurt (for strong healthy bones)
• 10% on Fats and sweets= Butter, oil, ice-cream (its more sugar then dairy!) and chocolates.

3rd: Based on individual lifestyle and taste. This is being conscious on your own or your family members state of health and well being. What you buy to prepare for meals will depend on individual needs. If you are a family member spends most of the time working desk bound, work outdoors, on your feet a lot, just recovered from illness, trying to lose weight, body build etc. What you put into your shopping bag will depend highly on your activity and metabolism rate. Think about the state of health and what proportion of food in the food pyramid you will require.

For me I use all methods 1 and 2 regularly. I think about what I enjoy for breakfast, what gives energy, balance with fruits and vitamins to prepare a nutritional meal. For course what is tasty too.

Also, if you can, try adding colors to your meals. Burst of colors in food are not only appealing, but healthy too. Next time I will share on what are the staple ingredients to have in the kitchen that are essential to prepare quick, healthy and creative meals. Happy eating and choose what you eat wisely!