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Easy Ways to Shop for Healthy, Cost Conscious Foods

Wednesday, October 4th 2023 10:00am 3 min read
Dr. Jessica Peatross dr.jess.md @drjessmd

Hospitalist & top functional MD who gets to the root cause. Stealth infection & environmental toxicity keynote speaker.

Consider reevaluating your commitment to eating healthily if you’ve been neglecting your resolution. If you’re about to venture out from home or school and take care of your own meals, now is an ideal moment to educate yourself about nutritious and affordable options to include in your grocery shopping list.

Here are the fundamentals: a weekly trip to the store

A nourishing diet consists of an abundance of vegetables, fruits, legumes, whole grains, nuts, seeds, lean proteins, and low-fat dairy products. It can be overwhelming to try and fill your shopping cart with all these essential items. However, you can simplify the process by thinking in pairs.

Select two fruits and two vegetables of different colors, and two types of lean protein, such as fresh, frozen, or canned fish, chicken or lean ground turkey, or plant-based options.

Include two items from each of the following categories during your weekly grocery shopping:

  • Plant proteins: Examples include canned or dried beans, tofu, tempeh, veggie burgers, unsalted nuts, or seeds.
  • Whole grains: Consider options like whole-grain bread, whole-grain pasta, brown or black rice, quinoa, or farro.
  • Dairy or nondairy milk products: Choose nonfat Greek yogurt or cheese, whether it’s dairy-based or nondairy.

Feel free to add one or two healthy treats or snacks to your cart, such as hummus or dried apricots.

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Identify & address the underlying causes of chronic health conditions