Planning and shopping for healthy meals is important because it can help you to control weight, reduce the risk of many health conditions and increase your nutrient intake. Keeping a variety of healthy ingredients on hand allows you to prepare a healthy meal whenever you are cooking at home, according to the American Cancer Society. Buying foods from all the food groups is a good way to be sure you are always prepared to cook a healthy meal.
Whole Grains
Whole grain products are good sources of fiber, which can aid digestion, protect you from cancer and help you to maintain your weight, reports Mealtime.org. Adding items such as whole grain breads, pastas, crackers, rice and bagels to your shopping list will give you several ingredients that make a good base for a healthy meal. Whole grains are important because they contain more nutrients than their refined counterparts, according to the American Cancer Society.
Fruits and Vegetables
A variety of colored fruits and vegetables will help you reach the daily recommended allowances for many vitamins and minerals, including vitamins A and C, fiber, potassium and folate, according to the Centers for Disease Control and Prevention. You can incorporate produce into your healthy meals by adding it to soups, salads, sandwiches or eggs. They also make good snacks. Include a variety of fresh, canned and frozen fruits and vegetables on your shopping list so you always have some on hand to prepare a healthy meal.
Lean Protein
Protein is an important nutrient for maintaining healthy muscles and cells. Many of the options available are simple and quick to prepare. Mealtime.org recommends putting canned tuna, skinless chicken breasts, fish, lean ground beef, eggs and beans on your shopping list. Grilled meats make a good addition to a healthy meal and beans increase the protein content of salads and soups. Eggs are a versatile ingredient that can be used to create many different healthy meals for breakfast, lunch and dinner.
Low Fat Dairy Products
Incorporating low fat dairy foods into your healthy meals will help you maintain strong bones and teeth by ensuring adequate calcium intake. According to the American Cancer Society, your list should include milk, yogurt, cheese and sour cream. The label will indicate whether the item is low in fat. Low fat milk can be poured over cereal in the morning or used to prepare baked goods. Low fat cheese is an ingredient commonly used to prepare burritos, burgers and eggs.
Healthy Fats
A certain amount of fat is needed for good health, but going overboard can result in health problems and obesity. Add some olive oil, avocados, nuts, fish and seeds to your shopping list, recommends HelpGuide.org. These foods contain healthy fats that are essential to brain and heart health as well as maintaining your immune system. Olive oil is a good fat to use for cooking. Keep your portion sizes reasonable to prevent eating too many calories.
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