Making healthier choices begins with what you decide to put into your grocery cart.
Try to find a way to incorporate each of these items into your meals.
Avocados – The only fruit that is a great source of monounsaturated fats and are sodium and cholesterol free, essential for a heart healthy diet.
Garlic – Adding garlic to season your meal not only increases the flavor, it reduces your risk of heart disease and cancer. Try to make garlic a daily flavor: fresh, dry, or powder.
Fiber One - Super start to your day and not to mention the added benefit of lowering cholesterol, managing your blood sugar, and satisfying your appetite. A ½ cup serving of Fiber One has 14 grams of fiber, meeting ~50% of your daily need and 1 gram of cholesterol lowering soluble fiber. Try a bowl for breakfast or stir a Tablespoon or two into your yogurt.
Tuna - Two servings of fish a week will provide you the essential fatty acids that will help lower your triglycerides and lower risks of cardiovascular diseases (such as heart attack or stroke). Canned white tuna is a great source of the Omega-3 essential fatty acid and quick fix for dinner on the weeknights!
Green Beans - A great source of antioxidant rich vitamins and fiber that will help keep your blood sugar from spiking and your heart healthy. Buy fresh, frozen, or canned.
Whole grain pasta – Try Barilla Plus Pasta, made of 50% whole wheat and provides 7 grams of fiber per serving versus the regular white pasta’s 2 grams fiber per serving. Barilla Plus Pasta provides a rich source of protein and Omega-3 essential fatty acids.
Tomato - One of the super vegetables containing phytochemicals that help protect you against cancer. Buy fresh year round, although best July through September!
Grapes – The rich purple color provided by the phytonutrients in grapes protects against heart disease.
Yogurt - Eat 3+ servings low fat or fat free dairy daily can help reduce the belly fat! Yogurt provides friendly bacteria that strengthens your immune system and keeps your gastrointestinal tract healthy from harmful bacteria.
Did you miss the August Shopping List? If so, click here!
By Emily Barr, MS, RD, CNSC