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15 Tips To Shop Healthy In Less Than 20 Minutes

15 Tips To Shop Healthy In Less Than 20 Minutes

Do you ever just walk into the store determined to get some healthy foods and walk out with all kinds of unhealthy food? Candies, chips, soda, and so much more. Grocery shopping is one of the most common chores. We don’t always think about it but lots of things around us influence what we buy. How can you go shopping without taking all the unhealthy snacks home? How to focus? Well, I’m going to give you 15 tips to make it easier to shop healthy!

Tips 1: Shop the right aisles

To eat healthy, it is a pretty logical step to start by buying food from the fruit and vegetable aisle. Try to avoid the aisles with unhealthy and processed foods. What you don’t see, you most likely won’t crave. Focus on the fresh food aisles.

Tip 2: Eat before you shop

One of the most common pieces of advice when it comes to shopping: don’t shop on an empty stomach. And this is one of the most important things to remember. Shopping while hungry causes you to take longer and buy more products and less healthy food. Make sure you’re filled up a little so you can focus on the food you really need.

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Tip 3: Eat apples before

‘Apple?’, you may think. Yes, apples. Like I said in tip 2, shopping shouldn’t be done on an empty stomach. But what you eat before shopping also influences what you buy. There have been studies conducted in which people ate different things before shopping. The people eating apples bought about 25% more fruits and vegetables. It is explained that by eating something healthy before shopping, you will buy healthier foods in the store. So yes, apples!

Tip 4: Make a list

Another oldie but goldie. When you’re at home, make a list of what you want to buy. This will keep you focused on what you really need. Try to shop only according to your list. This way you won’t end up buying unnecessary food. This helps you buy healthy foods and saves you time!

Tip 5: Make a meal plan

Try to make a daily or weekly meal plan. If you plan your food ahead of time, you won’t overeat, or even buy unnecessary food. Also, you will be able to walk in the store, confidently knowing what you want to buy.

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Tip 6: Spend on convenience

If you want a quick snack, be willing to spend a little more. Buy precut veggies instead of chips, a bottle of water instead of soda. It may cost a little more, buy it is worth it. If you have busy mornings and know you don’t have much time for preparing food, precut veggies or other healthy options to still eat healthy.

Tip 7: Choose the healthier option

Need bread? Go for whole wheat. Need meat? Go for a lean cut and skinless. Walk through the frozen section? Stock up on frozen fruits and vegetables. There are plenty of healthy options. If you have the option, go for it! Get that healthier food. It may not seem like much of a difference but you’ll feel a lot better making the healthy decision.

Tip 8: Read the labels

If you really need something that’s got a wrapper or a package, check the labels to choose the best option. Try to go for options that have words that you understand. Try to avoid artificial ingredients or high levels of unhealthy substances.

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Tip 9: Stay with the season

Fruits and vegetables on season are not only cheaper, but usually also better to eat, since they haven’t had to be imported. Pick the fruits and vegetables that are naturally grown in your area. It’s really that easy.

Tip 10: Your cart is your plate

When you go shopping, try to picture your cart as your plate. An average plate needs to be half filled with fruits and vegetables. Try to make sure that you also have enough fruits and vegetables in your cart. What you buy in the store is what you eat at home. If you want to eat healthy, buy healthy food.

Tip 11: Don’t let ‘natural’ or ‘organic’ deceive you

Just because the package says ‘organic’, ‘natural’ or ‘healthy’ doesn’t mean it really is. Always check the contents. The people who sell food simply want to make money and don’t always have your best interest at heart. Know what you buy and read through the ingredients.

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Tip 12: Check sales

Before you leave the house, when you know what you need, check what sales the store has. That way you know where you need to go and what to put in your shopping cart. Saves time and money!

Tip 13: Odd timing

Usually people go groceries shopping after work or in the weekend. Try to avoid the rush by going at an odd time. It will save time, because no one will be walking in your way.

Tip 14: Stock up

If you make sure you stock up on the basics, you won’t have to buy those every time you go shopping. Make sure you fill your pantry and freezer with the basics to cut off some shopping time for next time you shop. Canned, dried, and frozen fruits and vegetables are great to have stocked up.

Tip 15: Wear a watch

If you only have a short period of time to do your shopping, wear a watch. If you can have a look at the time, it really does help cut down the time.

Featured photo credit: Ed Gregory via stokpic.com

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Florence Carmen Bukasa

Florence is a happy wife and passionate writer who blogs about health, love and life.

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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