Indian - Basic Grocery List

1. Indian- BasicGroceryList Having a well-planned grocery list gets you in and out of the shop instantly and helps you stickwithyourhealthy eatingplan. Usethe followingpointersandin onlyacoupleofminutes,youwillhave ablueprintfora cart filled withgroceriesthatwillnotbustyourbudgetordiet. 1. BakeryandBread OnYourList:   Wholewheat bread,pitapockets,andEnglishmuffins Whole-grainflour tortillas Lookforthe words"whole wheat"or "wholewheat flour"becausethefirstingredientonthe label. Choosewhole-grain breads that containaminimumof3to4gramsoffiber andhave fewer than100caloriesper slice. 2. MeatandSeafood OnYourList:     Skinlesschickenor turkeybreasts Groundturkey orchicken Salmon,halibut,trout,mackerel,or your favoriteseafood Reduced-sodiumlunchmeat (turkey, roastbeef) If youpurchasemeat,choosetheleanestcuts--oneswith littleor nomarbling. Eatgroundchickenor ground turkeybreast ratherthanhamburge.Thesearemuchlowerin fat.Getproductivewiththecondimentsand you’llgetflavorwithout thefat. 3.PastaandRice OnYourList:   Brownrice Wholewheatorwhole-grain pasta Again,favorwholegrainswheneverpossible. 4.Oils, Sauces, SaladDressings, andCondiments OnYourList:    Tomatosauce Mustard Barbecuesauce

2.      Red-winevinegar Salsa Extravirginvegetableoil,vegetableoil ,nonfatcookingspray Jarred capersandolives HotPoivrade Indian Many saucesandcondiments aresurprisinglyhighinsodium andsugar. searchfor foodonline .Keeptrack ofsodiumlevels,especially ifyou'recurtailing onsalt. Replacemayonnaise andotherhigh-fat condimentswith options likesalsaandsauce,or chooselightmayonnaise. 5.CerealsandBreakfastFoods OnYourList:    Whole-grainormultigrain cereals Steel-cut orinstantoatmeal Whole-graincerealbars Buycereals and cereal barsthat arehigh in grain andlowin sugar.Useberries, edible fruit, or nutstofeaturesweetnesstoyourcereal. 6.Soupsandcannedfood OnYourList:      Dicedorwholepeeledtomatoes Tunaorsalmonpackedinwater Low-sodiumsoupsand broths Black,kidney, soy,orgarbanzo beans;lentils,splitpeas Dicedgreen chilies Checkthelabeltoascertainwhat proportion sodiumisincannedvegetablesandsoups. searchforlower-sodiumvarieties. Whenbuyingcanned fruits,choose brands thatare packedinjuiceinstead ofsyrup. 7.FrozenFoods OnYourList:      Frozenfruit:strawberries,raspberries,blueberries(withoutadded sugar) Frozenshrimp Pre-portioned, low-fat frozen dessertoryogurt Whole-grainwaffles Whole-grainvegetablepizza Buyfrozen vegetables tothrowintosoups,casseroles, and soup. Low-fat yogurtblendedwith frozenfruitmakesafast,healthysmoothie. 8.Dairy,Cheese,andEggs OnYourList:     Skimormilkorsoymilk Fat-freeorlow-fatyogurt Fat-freeorlow-fatpotcheese Low-fat cheeseor cheesesnacks

3.    Eggsor egg substitutes Firmtofu Butterorspread(avarietythatdoes notcontain hydrogenatedoils) If you wishwhole-fatcheesesandbutter,youdon’tneedto deprive yourself.Justuse smallerportions. Buystrong-flavoredcheeseslike Parmesanorchevre,in order thatyou'llusea smaller amount withoutsacrificingtaste. Don't buypre-sweetened orflavoredyogurts,whichmaybeveryhighin sugarandcalories. Instead,buytransparent yogurtandaddyourownflavorwithatablespoonoffreshfruitor jam. 9.Snacks andCrackers OnYourList:    Whole-graincrackers Driedfruit:apricots, figs,prunes,raisins,cranberries Insane: almonds, cashews,walnuts,peanuts,pecans,pistachios(roasted and unsalted)     Seeds:sunflowerseeds,sesameseeds,perfectorgroundflaxseeds Peanut butter,almond, orsoybutter Hummus Darkchocolatepieces(containingquite70% cocoa) 10.Produce OnYourList:   Fruit: bananas,apples, oranges, mangoes,strawberries,blueberries Vegetables: sweet potatoes, babyspinach,broccoli,carrotsticks Lookforan outsizedsort ofcolorfulfruitsandvegetables.they needthe foremostnutrients. Buyfruits andvegetablesthatare in seasonandlocally grown.Theytastebetter andprice less. Precutfruitsandvegetablespreventprep time. 11.Drinks OnYourList:    Unsweetenedgreenandflavoredteas Calcium-fortifiedfruitjuice Sparklingwater If youpurchasejuice,confirm it's100%fruit crushandnota"juicedrink,"or"-ade." Aneasyat-home recipeistofeaturefruitcrushtosoda water. OnlineShopping Youcanbuyyour monthlygroceryfrom cartloot. Whichisoneof theLargest forIndianFood,mobileaccessories,BabyCare, Beauty care,Safetyproduct,prayer Store

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