A lot of people struggle with their weight, or they have recently found out from their doctor that they have to make some dietary adjustments to improve their health. If you fall into this category or if you just simply want to start eating healthier, you are going to need a shopping list to refer to when you hit the aisles of your grocery store.
Meats
Meats are an integral part of any diet plan, and they should be added to your shopping list. They have protein, B vitamins, iron and various minerals such as zinc and selenium. Examples of these include lean beef and burgers, chicken breasts, white meat turkey and bison. All of these meats are low in saturated fat. You can also get low-fat versions of these in the form of cold cuts.
Fish
Any type of fish is a lean source of protein, but the best kinds to eat are the ones that have omega-3 fatty acids. This is a type of fat that is beneficial to the body. According to the Mayo Clinic, eating fish with omega-3 fatty acids one to two times a week can help reduce your risk of dying from a heart attack by a third or more. Add salmon, mackerel and herring to your shopping list.
Beans
Beans are a legumes, which are seeds that are contained inside a pod. These are high in fiber, have B vitamins and are also high in iron. Examples of beans to add to your shopping list include garbanzo beans, white beans, lentils, split peas and lima beans.
Eggs
Eggs are a good source of protein, selenium and an amino acid called "tryptophan." This helps release serotonin, which is a mood-enhancing neurotransmitter in the brain. If you are trying to keep your fat intake down, get egg substitutes that can also be found in the refrigerated section.
Dairy
Dairy products are a good source of protein, calcium and potassium. If you are trying to keep your fat and cholesterol intake lower, add the low-fat versions to your shopping list. Examples of dairy products include milk, cheese, butter, cottage cheese and yogurt.
Fruits and Vegetables
Fruits and vegetables are high in fiber, vitamins and nutrients, and they also have a high water content. Examples of fruits to add to your list are apples, berries, citrus fruits, pears, bananas and avocados. Examples of vegetables are broccoli, cauliflower, spinach, kale, collards, lettuce, cucumbers, celery, carrots and brussels sprouts. If you get these in canned form, make sure they are low in sodium and sugar content.
Seeds and Nuts
Seeds and nuts have protein, fiber, iron and monounsaturated fats, which are beneficial to your body. Examples to add to your shopping list include pecans, almonds, sunflower seeds, pistachios and pumpkin seeds.
Whole Grains
Whole grains are good sources of fiber, and they are also high in B vitamins. These make better choices than processed grains. Add whole-wheat bread and pasta, oatmeal, oat bran and brown rice to your shopping list.
Miscellaneous
There are a lot of quick meals when you are pressed for time and you need to eat something. Canned soups, boxed soups and frozen dinners are all examples of these that can be added to your shopping list, but make sure they are low-sodium versions.
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