Healthy Cooking‎ > ‎

Shopping for Healthy Food

How To Shop for Healthy Food

To get started shopping for healthy food, it is important that you know what truly healthy food is.  In order to sum up our definition of healthy food, it is whole, natural ingredients - preferably organic.  This means ingredients which are not processed, treated with chemicals, or requiring hormones or preservatives.  

To start shopping for naturally healthy food, one should begin with produce. Generally speaking, a well rounded, natural diet should consist of 70-80 percent vegetables, legumes and fruits.  It is important to spend some time sourcing these ingredients since your neighborhood grocery store is not always the best place to find them. I would recommend looking for local farmers markets, local farm to home delivery, or a local CSA (Community Supported Agriculture) program.  If you are able to commit to a program which supplies you with a certain amount of vegetables, legumes, and fruits each week, there is a much better chance that you will actually eat a healthy diet.  Since I have committed to this type of program in the last two areas I have lived in, my diet, and the variety of vegetables I take in, has greatly improved.

Eating locally grown organic produce ensures that you are eating a seasonal variety of produce, and it ensures that you are getting much fresher produce. When you buy organic produce at the grocery store, especially organic produce grown in Mexico, it takes days or even a week before it is put on the shelves. When you get food at a farmers market, it is sometimes picked that very day or the day before. Not only are you getting fresher produce, but you are cutting down on the amount of fossil fuel used to get the produce into your kitchen, and you are supporting your local economy.  This has to be one of the biggest win win movements which has started growing in popularity over the last decade.

Another method for getting extremely fresh vegetables into your kitchen is to actually grow them yourself. Home gardening is an excellent way to produce naturally grown produce which is very rewarding to eat and feed to your family. 

In general most people will not find a CSA or other home delivery service, but rely on the neighborhood grocery store. Luckily, due to increasing demand, more of these stores are carrying organic produce. Visits to the grocery store should focus in the produce section. I will have videos coming soon which give a rough overview of where to get healthy food and how to shop.

Shopping for two people might look like this:

Items for Main Meals
4-5 bunches of greens (Swiss Chard, Mustard Greens, Kale, Rapini)
Head of Cabbage
4-5 side items - Green Beans, Beets, Brussels Sprouts, Broccoli
Acorn Squash
Butternut Squash
Large Sweet Potato
2 Quarts Berries
4 or 5 Oranges

Items for Daily Salad for Lunch
Large container of Mixed Salad Greens
Cucumber
Colored Peppers
Onion
Baby Carrots
Sprouts
2-3 Avocados
Radishes

From there you should bypass most of the aisles containing processed food and junk food until you reach the meat and dairy section.

Meat, Poultry, Fish and Eggs
Naturally raised organic split chicken breasts are great.  Season them and throw them in the oven for 45 minutes on 425 and you have two meals per breast.
Naturally raised organic lamb and beef are great and easy to prepare.
The best Eggs you can afford - there is such a difference when eating locally grown eggs that it is amazing.
If you can find fresh fish, not farm raised, it is worth eating about twice a month

Eating cooked eggs for breakfast every day can encourage food allergies, I recommend substituting the following items with fruits every couple of days.
Plain Yogurt
Oatmeal

 
Comments