First of all, congratulations for making it through some of the hardest changes presented so far! If you’re still here with me, you are well on your way to a healthier life. But now your pantry is looking slim-so how do you restock? We’ve talked a lot about what NOT to eat. Now it’s time for establishing a repertoire of whole foods to nourish your body!
Remember what I said before: the bounty of your grocery cart should be from the perimeter of the store.
Buy organic as your budget allows and prioritize your dollars with this tool:
Dirty Dozen/Clean 15
-aim for a colorful variety
-most of your groceries should be produce
-try all different types of greens and rotate them
-ingredients will specify “whole (insert whatever grain here)”
-this shouldn’t make up more than 25% of what you eat
Grains to eat:
Quinoa (actually a seed)
– Any pasture raised and grass fed meat is fine. Shouldn’t be more than 4 ounces or a palm size serving at each meal
-Check out the Farmer’s Market behind Geppetto’s in Morganton Saturdays 8-12 for good meat vendors (produce as well!)
-Fish should be as fresh as possible and wild caught, not farm raised. It will say on the package “wild caught.” Smaller fish have less mercury contamination.
-Ingles on Carbon City rd. has a fairly good selection for a chain grocery store. You can buy organic/antibiotic free chicken, grass fed beef, organic beef and ground bison there. Right now Aldi is carrying grass fed beef and antibiotic free chicken as well.
-Again, I recommend the Organic Valley brand: it is both organic and pastured! See sour cream, cottage cheese, milk, half n half, heavy cream & butter in this brand ALL available at Ingles on Carbon City!
-Whole milk is the least processed, use in moderation/Almond milk is a great alternative but I recommend Silk or Laura Lynn brand because they are carrageenan free.
-Aged, raw cheeses are best-NEVER buy shredded! Always shred your own. Most cheese is naturally white (it’s made from milk!) so avoid orange cheese because its usually highly processed and has something to color it. I suggest only buying at the grocery store because sometimes homemade cheese contains harmful bacteria (meaning if you aren’t sure your source is completely reputable, you probably shouldn’t buy it) and don’t buy raw if you are pregnant.
-Buy high quality, organic whole wheat flour. I have cut flour out completely as as a personal nutrition choice and use almond meal or quinoa flour for baking. You can also try coconut flour. Still, these are processed forms of whole foods and shouldn’t be the mainstays of your diet.
***Anything on the interior aisles should be scrutinized carefully for processed and GMO ingredients. Look for the USDA Organic Label pictured below.
-Substitute any oil other than butter with high quality coconut oil. Melt it in a microwave-safe dish for any baking and cooking needs. Here’s my favorite: Coconut Oil
Much cheaper online than in the grocery store!
-Sweeten with pure organic stevia, honey or pure maple syrup when at all possible.
Stevia -much cheaper online as well!
You can also buy powdered stevia.
-If you must use refined sugar in baking, buy organic/GMO-free when your budget allows. Remember, if it has the USDA organic seal it can’t contain GMOs.
Today’s challenge is to restock your fridge and pantry with whole foods!
A couple of little tips:
-Store nuts and flours in the fridge to keep fresh longer
-Meal plan around the produce that needs to be eaten sooner rather than later to avoid waste
-Turn sandwiches into salads. You can put a almost anything on a bed of greens! Store bought bread is usually not going to be nutritious enough to buy unless you fork out $6 per loaf.
As my friend Karen often says, you make your health choices at the grocery store.