Must-Add Items To Your Grocery List
Feeling a little lost when it comes to healthy grocery shopping? I’ve got you covered!
It can be easy to get overwhelmed by all the options in the grocery store. Where do we even start? Let’s take the Stress out of shopping! I’ve created a list of essential items to add to your cart so you and your family can feel healthy and nourished on the daily.
FIBRE
Chia seeds, Flax seeds, Hemp seeds & whole foods
These are great sources of fibre as well as magnesium, omega-3 and many other nutrients. Fibre is essential in regulating our blood sugar, keeping our digestion regular and balancing our weight and hormones. Our good gut bacteria thrive on a high fibre diet! Fruits and vegetables naturally have a lot of fibre in them as well so be sure to stalk up on whole, nourishing foods like spinach, berries, sweet potato, broccoli, cauliflower.
SNACK TIP: I love recommending to clients to cut up some veggie sticks on a Sunday evening and place them in containers with some hummus for a simple and easy high-fibre snack to grab on-the-go during the week.
FERMENTED FOODS
Kimchi, Sauerkraut, and Pickles
Fermented foods are considered probiotic rich foods that help to nourish and feed our good gut bacteria. It is said that 3-4 lbs of bacteria reside in our gut along with 70% of our immune system. Crazy right! Many health conditions and problems stem from gut imbalances for this reason so it’s important to be feeding our good gut bacteria with probiotics, prebiotics and nutrient dense foods. Sugar is what bad bacteria typically feed off of so I recommend to stay away from foods that have a high sugar content such as packages goods, juices and candy. Stick to natural sugars in fruit and veggies!
HEALTHY FATS
Avocado, Olive Oil, Avocado Oil, Coconut oil and Wild Salmon
Many of us have been so scared of any type of fat due to the low-fat diet fads, but I’m here to tell you that healthy fat is good! It is essential for brain health, reducing inflammation, helps to regulate our hormones and so much more. Fat also helps us feel full or satiated after each meal which means we are less likely to reach for that bag of chips at 8pm (guilty!). Stick to high quality oils like extra-virgin olive oil, avocado oil and coconut oil when cooking.
ANCIENT GRAINS AND HEALTHY CARBS
Quinoa, Brown rice, Farro, Gluten-free rolled oats and Buckwheat
Try to stay away from simple carbs like white bread, baked goods and frozen foods. Often times these are empty calorie foods that deliver little to no nutritional value. They can also spike our blood sugar leading to insulin resistance, low energy, cravings, poor sleep and more. Opt for more whole grain foods or gluten free options into your diet like buckwheat, quinoa (high in protein) and brown rice. This will help keep your blood sugar stable and maintain your energy levels throughout the day.
Building strong foundations in your health takes time! Start with small actionable steps and of course, I’m always here to help.
If you are interested in learning more about how a health coach can support you on your journey to better health, head to my health coaching page to learn more!
Wishing you health & happiness xo
Gill
your coach
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