Good Lifestyle

Of course, you are motivated to eat healthy - except that the list of weekly purchases takes a thought, while the aisles of the chip and ice cream seem to call your name. But following a grocery list, you can avoid unhealthy foods that stand in the way of feeding you and your family the food you really need. Not only do we have your list of healthy grocery store, we also explain the benefits of food to help you hang on thatbalanced diet commitment.

For this, we consulted two experts in nutrition:Dr. Nicole Avena, Ph.D., an assistant professor of Neuroscience at Mount Sinai School of Medicine and a guest professor of health psychology at the University of Princeton, andKaren Graham, R.D. and C.D., certified diabetes educator. Below, Avena and Graham offer a direction on what should appear on your grocery shopping list to store your kitchen with healthy options so you can make delicious meals all week.

For more grocery core, check17 best ingredients to store in your pantry.

Not only areOats A delicious way to start your morning, but they are also packed with fibers, useful for your intestinal and heart health, and they will keep you more complete, longer. Whether you're looking for sweet or savory recipes (it's right to get your tasty oat recipeshere!), There are endless ways to prepare oats. (Graham also recommends using them for a healthy winder in your summer desserts!)

RELATED:Extraordinary benefits of nightlife depending on science

Let's talk aboutlawyers. There is a lot of fat in these green fruits, which can often leave people wonder if it is really a healthy choice. "Lawyers provide healthy mononaturated fat that can help reduce blood cholesterol levels," says Graham - and it's the healthy fat who make the ideal weight loss food lawyer. So, if you are ready to start doing guacamole,Here is our favorite healthy recipe. (It's easy!)

You could often neglect this jewel in the alley of the fruits, but after reading onHow to cut a grenade, they are totally worth a try. Graham says that seeds, also known as arles - are "red jewelry [that] are doing with vitamin C and antioxidants that help fight cancer and keep healthy skin." They are also a fruit that is essential to help withmuscle health-Make you look stronger. Add them in a smoothie, salad or yogurt and granola, and you will feel their magic.

Avena has an intriguing recommendation to make the most of the meat driveway ... It's a grocery choice that it refers to "meat with benefits". She explains: "A great way to get more plants while you always enjoy your meat is opting for something likeGrateful market, "she says." They make hamburgers, sliders and meatballs made up of a mixture of red meat or chicken vegetables such as garlic, curly cabbage, celery, carrots and red onion. "Your local grocery can also have home made patterns with ingredients in the same way beneficial.

In addition, adds Graham, lean protein is essential for "helping to slow down carbohydrates in your meal system without overloading saturated grease." Incredibly important, especially when you read why experts say saturated fatsis more toxic for your body than cholesterol.

Another great way to pass your protein via fish, specially Chilean agricultural salmon. "People often fear fish because they are concerned about mercury and contaminants," says Avena, "but do not be frightened." It specifies that Chilean farming salmon is a great way to make sure you get omega-3 fatty acids, which are important for brain health. In addition, it contains vitamins B and D, which are important for our immune and nervous systems. We have made simple and versatile salmon - in these21+ Best healthy salmon recipes for weight loss.

Certainly, a grocery store that you should always have stocked in your kitchen, eggs are probably one of the simplest ways of your protein intake. If you likescrambled eggs,a frittata charged with vegetables, or oneBurrito breakfast, it is obliged to be the perfect egg recipe for starting your day (or to work at any time at any time).

Not only are eggs are an excellent source of protein, they also provide you with lutein. "Lutein is similar to vitamin A (found in carrots) and egg yolks are one of the best sources," says Graham. It's the lutein that helpsKeep your eyes in good health.

RELATED:Side effects to abandon eggs

Canned vegetables may seem difficult. While some arePacked with sodium and can be unhealthy, others can be full of nutrients andPerfect Pantry Go-To for a simple meal. Canned beans, lentils and chickpeas, in particular, can add a lot to your diet, Graham says, "[These legumes] are a rich source of vegetable protein and also have a lot of fiber."

For a friendly summer way to get more legumes, try to doThis pea with black eyes and corn salsa.

For better or for worse, even the giants of fast food know that nothing triggers enthusiasm likeone side of the potato. We have health andcreative ways to use potatoes, which, according to Graham, constitute a great source of vitamin C, potassium and fiber. They are also the perfect complement to so many classics of the dinnertime, especially these chicken or salmon dishes that work so well on the summer grill. (Also do not miss17 delicious grill recipes that are not hamburgers-Yes, we are talking about grilled sweet potato fries!)

It's not because we make a list of healthy groceries, it does not mean that we must avoid snack breastfeed. "I advise people caught a bag of healthy snacks when they are grocery stores. So you have options when you get a desire to crisis," says Avena. You read this right - there are many healthy snack options that you can go instead of this bag of chips. Avena recommends: "Pop-cornness Are an excellent choice for healthy snacks because they are appearing from air popcorn in the form of a chip made with simple ingredients and never fries. This means that you do not have to feel guilty snacks on a few throughout the day you are between your meals.

RELATED:What happens to your body when you eat popcorn

There are many people who do not benefit enough protein in their diet. An excellent way to complete your intake of protein through your diet is with protein powder. According to Avena, a lack of protein in your diet can lead to an weakened immune system and muscle loss, so it is important to stay after your protein intake. (Also discover the amount of proteins you needlosing weight, Wheremuscle build.)

I do not know enough to have enough? Avena recommendsOrgain Organic Protein and Superfoods. "It is conditioned 21 grams of protein, as well as super nutrition of 50 biological superfail which includes biological green, berries, old grains and germs in each portion." Talk about a one-stop shop for nutrition requirements! "It is also organic USDA certified and manufactured without any major allergens and has no added sugar," says Avena. A really quality protein powder is an easy addition to yourMorning Smoothie For an extra boost of extra protein for your day started.

There is no doubt that the dry grapes are an underestimated grocery article that makes the snack perfect, the breath of salad or a nutritional addition to many recipes. "They are full of essential nutrients with seven percent [daily value] of fiber and six percent [daily value] of potassium," says Avena. In addition, the dry grapes are 100% natural, which does not mean sugars or juice added. Avena says that everything you need is a cup of a quarter raisins to get a fruit serving, so they are the perfect snack easy to get on the spot.

RELATED:What happens to your body when you eat dry grapes

We remain on the train of healthy snacks with lyophilized fruits. Similar to Californian dry grapes,Crisp green Fruit snacks are an excellent option when you do not have fresh fruits at your fingertips. "They have no added sugar and are 100% freeze-dried fruit", according to Avena, what we want to hear. It's an easy snack to add to school or a Kiddo campsite, keep in the car for a busy day, or add to a chart of evening cheese at a time for a good color and a beautiful Equilibrium with creamy cheese pie.

RELATED:It's the most popular cheese in America

Oh, and speaking cheese, we can not forget our calcium. It is crucial to maintain the strength of bones and teeth (or build it, when you are young). Cheese is an excellent source of calcium and, with so many types, there are endless possibilities to use. Graham recommends going for a fermented cheese like Gouda, Cheddar or Switzerland, as they are also an excellent source of probiotic bacteria. (How are you going!) If you are not sure if your favorite cheese is a healthy choice, check20 best and worst cheeses in Americaand a homemade recipe of Avena forMacaroni and healthy cheese.

To go straight with cheese and dried fruits, put these nuts mixed in your grocery cart. Avena points out that it is important to keep portions of relatively small walnuts, as these treats can be dense in calories. However, it adds: "Nuts are a vegetable protein rich in magnesium and zinc". Between cheese, raisins and mixed nuts, we see a Epic charcuterie board in your future. Read the nuts It's great for diabetics, while almonds have A major effect On the metabolism, you were probably not aware.

You are ready for the week! Register for the Eat this, not that! newsletter For the news of the grocery store + of the nutrition you need. Check too:

• Popular foods proven to make you live longer
• 7 foods you should never grill
• The best plant # 1 to eat, according to a dietician