Getting Back on Track for a Healthy Lifestyle

Managing a healthy diet with a fast pace lifestyle can be hard, but were here to show you a few easy tricks to save your self time and give your body a boost! Setting a schedule is the first step, plan out work, workout, personal time. Once you have an idea of what kind of time you actually have to dedicate to you let’s talk diet! Yes, we said it the evil “Diet” word, but in this case we think you might change your mind. We have lots of easy tasty recipes as well as meal prep cooking tips to help keep you from having an extra cheat meal.

So first lets start with creating your grocery list, you need to make the list and stick to it! As your writing this list think about the location of the item in the store, i.e. is it in the fresh or frozen section?


You want to have 80% fresh items on your list, always! 

Vegetable and Fruit Aisle

You just cannot go wrong in the vegetable and fruit aisle. Throw anything that appeals to you into the cart. The following are popular choices:

  • Bananas
  • Oranges
  • Spinach or other leafy greens
  • Onions
  • Broccoli
  • Tomatoes
  • Apples
  • Berries
  • Sweet potatoes
  • Red grapes
  • Coleslaw mix
  • Red peppers
  • Baby carrots
  • Portobello mushrooms
  • Diced garlic (usually sold packed with oil, in jars) or fresh garlic
  • Flaxseed


Snack Aisle

You do not need to avoid the snack aisle. Just choose snacks that are healthier, such as:

  • Dark chocolate
  • Baked tortilla chips
  • Salsa
  • Almonds or walnuts
  • Whole-grain baked crackers
  • 100-calorie snack packs
  • Graham crackers
  •  High-fiber cereal bars
  • Reduced-fat microwaveable popcorn


Baking Goods Aisle

These are some good choices from the baked goods aisle:

  • Nonstick cooking spray
  • Fat-free muffin mix
  • Whole-wheat flour
  •  Yeast
  • Reduced-sugar maple syrup
  • Olive oil
  •  Low-fat, all-purpose baking mix
  •  Raisins
  •  Vinegar (try apple cider or red-wine vinegar)
  •  Cooking wine (red or white)
  •  Old-fashioned rolled oats
  •  Herbs and spices
  • Sugar-free hot chocolate mix
  •  Reduced-sugar fruit juice
  •  100% real fruit juice
  •  Tea
  •  Reduced-sodium vegetable juice


Grain Aisles

These items can help you make healthful meals:

  •  Whole-grain pasta
  •  Brown rice
  •  Couscous
  •  Barley
  •  Bulgur
  •  Spelt
  • Whole-grain, reduced-calorie English muffins
  •  Whole-wheat tortillas


Canned Food Aisles

The following foods are good to keep on hand in your pantry:

  •  Stewed tomatoes
  •  Low-sodium spaghetti sauce
  •  Beans – Black beans – Chickpeas – Cannellini beans – Kidney beans – Your favorite bean
  •  Olives
  •  Sun-dried tomatoes in oil
  •  Canned chicken, salmon, and/or tuna
  •  Peanut butter
  •  Low-sodium soups
  •  Chunky applesauce

Healthy Lifestyle

Condiment Aisle

The following items are good alternatives to standard condiments, which have more fat and/or sodium:

  •  Low-sodium soy sauce
  •  Reduced-fat mayonnaise
  • Reduced-fat tartar sauce
  •  Low-fat or fat-free salad dressings


Frozen Food Aisles

The frozen food aisles have many healthful choices, including:

  • Low-fat ice cream or Popsicles®
  • Vegetables
  • Black-bean burgers or other soy “meat” products
  • Whole-grain waffles
  •  Berries
  •  Low-fat whipped topping
  •  Reduced-fat pizza dough
  •  Bagels (1-oz size)


Rosemary Garlic Steak

Meat, Poultry, Fish, and Deli Counters and Aisles

The following are good selections:

  •  Frozen salmon patties (wild Alaskan)
  • Grilled chicken strips
  •  Lean beef or pork cubes for stir-frying
  •  Deli turkey or lean ham
  • Turkey or chicken breast cutlets
  •  Extra lean ground beef


Dairy Case

Some good dairy choices include:

  •  Reduced-fat sour cream
  •  Eggs
  • Skim or 1% milk
  •  Low-fat half-and-half
  •  2% milk cheese
  •  Feta or blue cheese
  •  Parmesan cheese
  • Neufchâtel cheese
  • Lite margarine spread
  •  Low-fat vanilla yogurt and low-fat flavored yogurts
  •  Reduced-fat cottage cheese
  •  Tofu

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