Super-Marketing

               Gina's Super-Marketing Guide

          Tips for making healthy choices at the super-market, and avoiding

          impulse buying.


1.    Never go shopping when hungry.  If necessary nuts in your car to give yourself a quick hunger fix before you shop.  Food shopping when hungry can result in buying unhealthful items you may think you want due to hunger, and not necessarily items that you need. 

    2.    Start your shopping in the produce department.  Fill your basket with fresh fruits, vegetables, herbs, and leafy greens.                                               

    3.   Steer clear of the bakery; there is nothing there that you need!  If you feel the desire for baked goods, go home and bake something yourself…need a recipe ask me… email me at: livefitlady@gmail.com with any questions regarding a healthier version of what you may be craving to make or bake.

    4.    Avoid the deli counter and quick hot meals, such as chicken tenders, salads, soups, side dishes and potato wedges; these items are loaded with fat and harmful ingredients.

    5.    Completely skip the frozen food isle, with the exception of veggies or fruit.  Some frozen vegetables contain good amounts of protein and fiber, such as green beans, peas, and edamame.  And frozen fruit can be a good ingredient for smoothies.  My local market’s frozen isle has 6 candy displays down the center... Unbelievable!!!                                       

    6.    Skip the soda, chip, and candy isle!  There is nothing there but Sugar and Non-Nutrients!

    7.    AVOID HIGH-FAT CHEESES, COOKIES, SUGAR CEREALS, PROCESSED, PRE-PACKAGED FOODS!

    8.    Shopping the perimeter of the store will ensure your grocery cart to be filled with only the necessary and nutritious food items your body needs.

So you are probably wondering what you can fill your basket with and what can you possibly make for breakfast, lunch, and dinners.  Please, have no fear…the options are endless and snacks are still possible.  It all has to do with making the right choices, and gaining the knowledge to do so!

I am so excited to assist you in your quest for healthy cooking and eating.  Let the fun begin NOW. 

SHOP SMART- COOK HEALTHY-EAT WELL-FEEL AMAZING!!!!!!!!!!!!

YOUR NEW GROCERY LIST ITEMS TO CHOOSE FROM:

(Yes there may be items I have left out... Bottom line, if its a one ingredient food such as nuts, fruits, veggies, it can go into your body, and your body will thank you.)

**I added the caloric value for those who count there calories**

DRIED APRICOTS (6= 100 calories, 24g. carb., 137mcg. Vit. A., 622mg. Potassium)

APPLES (THE MORE TART, SUCH AS GRANNY SMITH, THE HIGHER IN VITAMIN C)

1 large= 100 calories, 25g. carb.,

BANANAS (THE RIPER THE BANANA, THE MORE ALKALIZING FOR THE BODY)

WATERMELON (Extremely alkalizing) *

STRAWBERRIES (2c. = 100 calories, 164mg. Vit. C, 478mg. Potassium)

ORANGES  (1 ¼ c. sections= 100 Calories, 120mg. Vit. C, 408mg. Potassium)

CANTALOUPE ( ½ 5in. melon= 100 calories, 23g. carb, 444mcg. Vit. A,  116mg. Vit. C,

853mg. Potassium)

GRAPES (3 calories/grape)

PINEAPPLE (1c. diced=74 calories)

MANGO (1 average size=130 calories)

KIWI (4oz.= 60 calories)

AVOCADO (1tbsp. 30 calories)

LEMONS (1 med. = 17 calories, Extremely alkalizing)

LIMES (1 med. = 20 calories)

 BROCCOLI (2c. = 50 calories)

ZUCCHINI (1med. = 31 calories)

ASPARAGUS (1 spear = 3 calories)

GREEN BEANS (3/4c. = 25 calories)

MUSHROOMS (1/2c. raw = 9 calories)

SPROUTS (1c. = 10 calories)

SNAP PEAS (3/4c. =35 calories)

SNOW PEAS (1c. = 26 calories)

CILANTRO (1/4c. = 4 calories)

GREEN ONIONS (1 stalk = 3 calories)

RED ONIONS (1/4c. = 15 calories)

TOMATOES (Cherry, 1c. = 27 calories/ 1 small tomato = 16 calories)

SWEET POTATOES (1 med. = 103 calories)

BROWN POTATOES (1 med. = 120 calories)

RED AND ORANGE PEPPERS (1 med. = 30 calories)

JALAPENO, SERRANO PEPPERS (1= 2-4 calories)

GARLIC (1 clove = 4 calories)

GINGER (1tsp. = 2 calories)

BRUSSELS SPROUTS (1 = 8 calories)

RED/GREEN CABBAGE (1c. = 25 calories)

SPINACH (1c. = 5 calories)

ROMAINE (1c. = 10 calories)

ARUGULA (2c. = 20 calories)

KALE (1c. = 36 calories)

CARROTS (1 baby= 4 calories/ 1 large = 30 calories)

CUCUMBER (1/2c. slices= 8 calories)

SUN DRIED TOMATOES (3 halves = 65 calories)

(WHEN SHOPPING FOR BREADS AND TORTILLAS, LOOK FOR SPROUTED GRAINS.  FOUND IN STORES SUCH AS WHOLE FOODS)

WHOLE GRAIN/WHEAT BREAD (1 slice average 90-110 calories)

WHOLE GRAIN BREAD ROUNDS (100 CALORIES)

CORN TORTILLAS (70 calories/tortilla)

SPELT TORTILLAS (120 calories/tortilla; found at whole foods market)

BROWN RICE TORTILLAS (130 calories/tortilla; found at whole foods market and Trader Joe's)

MINI WHOLE WHEAT/GRAIN BAGELS  (110 calories each)

WHOLE GRAIN PASTA (1C. cooked = 200 calories)

COUSCOUS (1c. cooked = 176 calories)

QUINOA (1c. cooked =122 calories)

QUINOA PASTA (1/2c. cooked = 127 calories)

BROWN RICE (1c. cooked =187 calories)

PINTO BEANS (canned ½c. = 110 calories)

KIDNEY BEANS (canned ½c. 110 calories)

BLACK BEANS (1/2c. canned =110 calories)

CHICK PEAS (1/2c. = 110 calories)

CANNED CRUSHED TOMATOES (1/2c. = 30 calories)

CANNED TOMATO SAUCE (1/4c. = 15 calories)

ALBACORE TUNA IN POUCH (100 calories)

CANNED WHITE CHICKEN BREAST (Kirkland signature, 1/4c. = 60 calories)

ORGANIC FREE RANGE CHICKEN BROTH (1c. = 10 calories)

VEGETABLE BROTH (1c. = 15 calories)

SRIRACHA HOT SAUCE (1tsp. = 5 calories)

SEASONINGS AND HERBS:

GROUND GARLIC POWDER

PARSLEY (1 tbsp. dried = 4 calories/ 1tbsp. fresh = 1 calories)

BASIL (1tsp. dried = 2 calories/ 2 tbsp. fresh = 1 calories)

ITALIAN SEASONING

OREGANO (Fresh, 1tsp.= 3 calories/ Dried, 1tbsp.=14 calories)

CRUSHED RED PEPPER (1tbsp. = 17 calories)

CUMIN (Seed, 1tsp. = 8 calories)

CORIANDER

CINNAMON (1tbsp. = 18 calories)

LEAN MEATS:

CHICKEN BREAST TENDERLOIN  (4oz. = 100 calories)

CHICKEN BREAST MEAT (4oz.= 130 calories/ 6oz. = 190 calories)

GROUND TURKEY 93/7 OR LEANER ( 3oz. lean = 140 calories)

TURKEY ITALIAN SAUSAGE 93/7 OR LEANER (Jennie-O brand, 1 link = 160 calories)

COD (5oz. 150 calories)

SALMON (5oz. = 250 calories)

SIRLOIN STEAK (4oz.=260 calories)

ALBACORE TUNA CANNED IN WATER (1 can= 210 calories)

TURKEY LUNCH MEAT (SODIUM NITRITE FREE)
HAM LUNCH MEAT (NITRITE FREE)

WHOLE WHEAT/ WHOLE GRAIN CRACKERS (11 crackers=110 calories)

BROWN RICE CRACKERS

BROWN RICE CAKES (1=60 calories)

EGGS (1 large = 70 calories)

ORGANIC FAT-FREE SKIM WHITE MILK (1c. =130 calories)

ALMOND MILK (VANILLA, UNSWEETENED, 1c. =35 calories)

FAT-FREE COTTAGE CHEESE (1/2c. = 80 calories)

PARMESAN CHEESE (1tbsp. = 25 calories)

MOZZERELLA CHEESE STICKS (1 = 80 calories)

SARGENTO REDUCED-FAT SHARP CHEDDAR CHEESE STICKS (1 = 60 calories)

SPARKLING MINERAL WATER

GREEN TEA BAGS

RAW HONEY (1tbsp. = 60 calories)

AGAVE NECTAR (1tbsp. = 60 calories)

NATURAL APPLE SAUCE (1/2c. = 50 calories)

BUCKWHEAT FLOUR (Bob’s red mill, 1/4c. = 100 calories)

OAT FLOUR

QUINOA FLOUR

COCONUT FLOUR

BAKING SODA

BAKING POWDER

GROUND FLAX SEED (HIGH OMEGA-3) (2tbsp. = 60 calories)

CHIA SEEDS (WHOLE FOODS) (1tbsp. = 60 calories)  These seeds are the highest source of Omega-3. Reduce “bad” cholesterol (LDL).  Great for diabetics and effective for treating Hyperglycemia.  Contain more antioxidants then blueberries.  A complete protein with all 9 Amino Acids.   An excellent source of Calcium, Magnesium, and Iron.   High in fiber; they hold there weight in water 10:1, creating a healthy way to effective weight loss.  I add mine to my yogurt or sprinkle on meals.

OATMEAL (1/2c. dried = 150 calories)

DRIED CRANBERRIES (1/4c. = 96 calories)

DRIED BLUEBERRIES (1/4c. = 160 calories)

DRIED APRICOTS (5= 90 calories)

RAISINS (1/4c. = 130 calories)

WHOLE RAW ALMONDS (1 = 7 calories)

SLICED RAW ALMONDS (1/4c.  = 170 calories)

RAW UNSALTED SUNFLOWER SEEDS (2tbsp. = 90 calories)

RAW WALNUTS (1/4c. = 200 calories)

RAW PECANS (1/4c. = 190 calories)

NATURAL FRESH GROUND ALMOND BUTTER (2tblsp= 190 calories)

SHOP SMART- COOK HEALTHY-EAT WELL-FEEL AMAZING!!!!!!!!!!!!

                                             Love2LiveFit