Tag Archives: diet

healthy grocery shopping

Grocery List for a Healthy Family

Having a defined grocery list helps you and your family to live healthy. It also helps you in shopping as well. Health is something that you cannot compromise. You must have heard the phrase “Health is Wealth”, that means that health is the most valuable gift.

In order to stay healthy, you should take healthy foods. In this article, we will help you to create a list of healthy products. We will talk about 7 categories and then we will suggest to you what product you need to choose and why.

1. Bakery & Bread

  • Flour tortillas (Whole-grain)
  • Pita pockets
  • English muffins
  • Wheat bread

It is an advice that the flour tortillas (whole-grain) that you are looking for should have less than 100 calories per slice. Do search these keywords “whole wheat flour” or “whole wheat” when looking for wheat bread.

2. Meat & Seafood

  • Chicken or Turkey (breast)
  • Ground chicken/turkey

If you want to buy read meat then choose the one with leanest cuts. Always prefer ground turkey or ground chicken instead of ground beef. The reason is simple because ground turkey and ground chicken contain less fat comparatively.

3. Pasta & Rice

  • Brown rice
  • Whole-grain pasta

4. Oils, Salad Dressing, Condiments & Sauces

  • Tomato sauce
  • Salsa
  • Olive oil (extra virgin)
  • Red pepper sauce
  • Mustard

Unfortunately, many condiments and sauces contain a high amount of sugar and sodium which isn’t good.

5. Cereals & Breakfast

  • Multigrain cereals (Whole-grain will also work)
  • Oatmeal

Consider buying cereals that are low in sugar but high in fiber. If you want to make your cereal sweet then use berries, nuts, or dried fruits.

6. Soups & Canned Products

  • Whole or sliced tomatoes (peeled)
  • Salmon or tuna
  • Broths and soup (Low-sodium)
  • Garbanzo beans and split peas
  • Green chilies

Always prefer packed cans rather than syrup when buying fruits.

7. Frozen Foods

  • Vegetables
  • Fruits

Freezing food helps lock in vital vitamins and other nutrients. Plus, frozen vegetables are great in soups, stews, and casseroles. You can also make an amazing smoothie with nothing but frozen fruit.

Your goal is to read the label of everything that you buy. Try to skip processed food and reduce the amount of sugar and sodium in the food you eat. Avoid artificial flavors and other artificial ingredients. And remember, if there isn’t any junk food in your house it will be much more difficult to eat junk food.


Sweet Poison: Why Sugar is Ruining Your Health

Sugar is one of the most common ingredients in food. Everyone loves dessert but what we don’t realize is that we are killing ourselves. Cold drinks, candies, tea, and even baked foods as well contain a lot of sugar. Not only that even savory foods such as tomato sauce, bread, and protein bars, can have sugar.

People intake so much sugar and they don’t even know realize it. They also don’t realize that the intake of high amount of sugar can lead to many troubles. Here are the top 10 points which are the result of intake excess amount of sugar.

  1. Sugar can weaken your immune system which can create a lot of health problems. It can also cause a disturbance in the mineral percent in a body.
  2. Having a high amount of sugar can result in anxiety, hyperactivity, troubles in concentrating, and bizarreness in children. It can create a remarkable increase in triglycerides.
  3. Too much intake of sugar causes decreases in defense against bacteria and infections (infectious diseases). That’s not all, it can lead to the decrement of tissue function and elasticity.
  4. Sugar decreases high-density lipoproteins and causes chromium deficiency.
  5. Eating too much sugary products can cause cancer of the ovaries and can increase fasting levels of glucose.
  6. Sugar can cause a copper shortage and it can absorb magnesium and calcium and will affect eyes as well.
  7. A high amount of sugar intake can increase the level of norepinephrine, neurotransmitter, serotonin, and dopamine as well.
  8. Having an excess amount of sugar can result in hypoglycemia.
  9. Sugar can lead to trouble in the digestive system, premature aging in young age, the quick increment of adrenaline levels in children and tooth decay.
  10. High sugar intake can cause advanced glycation end products.


This isn’t the end of the list. Eating an excessive amount of sugar can have many negative health impacts. This doesn’t mean to eliminate sugar from their diet but to limit it. Life is better if everything is in balance and if people fail to maintain that balance then this can result in something horrible.