POSITIVELY AWARE January/February 2012
To Tell or not? Disclosure should be made to measure. By Enid Vazquez.
Healthy Eating Shopping List
1. Produce
- Spinach and other green leafy vegetables
- Broccoli and cabbage
- Green beans
- Avocados
- Raspberries and all berries. You can buy frozen ones and add to whey protein shakes
- Whole fruits (remember no juices).
- Sweet potatoes, carrots
- Hummus
- Beans and other legumes (you can buy canned or frozen ones)
2. Nuts, Grains, Oil
- Mix of almonds and other nuts
- Peanut, almond, and cashew butters without hydrogenated oil (the healthy nut butters show oil and butter separated since the lack of hydrogenated oils prevents emulsification)
- Pumpkin and sunflower seeds
- Wild rice (the darker the rice, the better)
- Whole grain breads and pasta
- High fiber crackers
- Oatmeal (not the little packets; those are loaded with sugars)
- Olive oil
3. Dairy
- Low fat milk, cheese
- Yogurt (Greek style, no sugar added)
- Eggs (free range or Omega 3 enriched if possible)
4. Meat
- Lean meats
- Salmon, sardines and tuna
- Occasional glass of red wine per day (optional)
5. Supplements
- Whey protein (I like the Isopure brand since it does not give me gut problems and it is very light)
- Vitamin D
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