A fitness expert’s ‘cant-go-home-without’ grocery list


No time. Wrong foods. Incorrect shopping. These are some of the most frequent obstacles that a person is likely to encounter on the journey to healthy cooking.

Add to that easily available and appealing junk food, poor diet habits and an unfit lifestyle to make matters worse for you.

Less healthy, more nutritious, junk or ‘avoid-eating’; compiling a grocery list to ensure that only wholesome nutrition makes that journey from the supermarkets to your kitchen cabinets can be pretty overwhelming and confusing. Not because eating well is tricky but more often than not, foods that are not really healthy seem appealing.

Thankfully, there has been a shift in trends to indicate that people’s palates are continuing to evolve and fitness enthusiasts are gravitating towards healthier, organic and nutrition-driven recipes to optimize their efforts put in towards a long term fitness goal.

And just when you thought that an ideal grocery list to complement your fitness ambitions is a distant dream or an ‘I’ll-do-it-later’ task, here’s a ticket to healthy eating with a nutrition-conscious line up of 10 super foods that should appear in every grocery list.

Check out this handy list made by Fitness First Middle East’s Nutrition Fitness Manager Banin Shahine

1. Yogurt

High in protein and lactose free, it is a must-have in your grocery check-list especially for people who are lactose intolerant or have colon problems. Yogurt is high in calcium, B2, B12 vitamins, potassium, and magnesium. Touted to be one of the Natural Probiotic, it is known to be of immense importance for your Gut Bacteria.

2. Almonds

One of the healthiest nuts, it is high in unsaturated fats(good fats) and protein, and is low in sugar compared to other tree nuts. With a high count in calcium, Vitamin E, Riboflavin and Niacin, it also can be consumed as almond milk, which is a great dairy substitute especially for Vegans.

3. Greens

Green Leafy Vegetables are loaded with benefits for the body. Spinach, Kale & Arugula are high in folic acid, Vitamin C, potassium, and magnesium. It contains ample of protein compared to other plants.

4. Apples

High in antioxidants and dietary fiber, apples have proven to help decrease the risk of developing cancer, hypertension, diabetes and heart diseases. It is a great snack during the day.

5. Fish

One of the healthiest food’s on earth, it is loaded with many nutrients such as protein and vitamin D and it is the best source of omega 3 which has amazing benefits for your brain, hair, skin, joints and heart.

6. Avocado

Count on it as good fats that help decrease the LDL (bad cholesterol), and increase the HDL (Good Cholesterol). In addition to this, it is high in fiber, potassium, Vitamin E and C and Folate.

7. Eggs

Eggs are a very good source of high quality protein and are high in Vitamin B2, selenium, vitamin D, B6, B12 and minerals such as zinc, iron, and copper.

8. Brown rice

Brown rice’s main benefit comes in the fiber content, which help decrease high cholesterol levels and blood sugar.

9. Quinoa

Quinoa is one of the few plant foods that has all the amino acids, is gluten free and high in fiber, magnesium, calcium, phosphorous, Vitamin E and antioxidants

10. Flax Seeds

Also called linseeds are one of the super foods that provide you with great nutritional value VS very low amounts of calories. It is high in fiber, manganese, vitamin B1 and omega 3. It also adds a great crunch and health benefit to your salads.

Be mindful of your grocery list because you become what you repeatedly eat! So the next time you visit the supermarket and feel confused with all the worldly options, this simple list of healthy foods will keep you focused and on task as you pace the aisles.


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