RD杂货店指南:10个健康主食,可添加到您的购物清单中

RD杂货店指南:10个健康主食,可添加到您的购物清单中

卡西短裤
by卡西短裤
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RD杂货店指南:10个健康主食,可添加到您的购物清单中

Ask any dietitian what to buy at the grocery store, and their answer is probably going to be similar: plenty of fresh vegetables, fruit, protein and other various whole foods.

“该建议是有效的,应在下次杂货店旅行时大量考虑。”Kristin Kirkpatrick, RD, president of KAK Consulting, LLC and a consultant for the Cleveland Clinic Wellness Institute. “Everyone’s dietary changes begin here with these items.” But, she says, there are other staples of wellness that belong in your fridge — and other foods, drinks and ingredients that can help you keep up with a habit of healthy eating throughout the weeks, months and years.

Need a refrigerator refresh? Here’s what dietitians suggest adding to your grocery list this fall, so healthy meals, snacks and meal prep feels more doable.

RD杂货店指南:10个健康主食,可添加到您的购物清单中

Sure, you can buy berries fresh but there’s an added perk to picking them up cold. “Berries are always picked at the peak of their ripeness and freshness and then are flash-frozen,” explains Dana Hunnes, PhD, MPH, a clinical inpatient dietitian at Ronald Reagan-UCLA Medical Center.

实际上,在营养方面,冷冻农产品不仅与新鲜相当 - 它可能具有更高水平的维生素和矿物质,一些研究找到。亨恩斯说:“冰冻浆果的冰沙非常好,在燕麦片上,搭配酸奶或非乳制酸奶,在谷物中,煎饼上几乎任何东西,”亨恩斯说。“它们为任何早餐或冰沙都是一个绝佳的基础。”

另外,在一家大型商店购物,您可以通过批量购买来节省。“因为它们被冷冻,这意味着我们可以全年享受它们,而不必像新鲜浆果那样担心自己的保质期。”Amanda Baker Lemein, RD, a dietitian based in Chicago.


CLICK TO TWEET THIS ARTICLE> Check out these healthy grocery store staples dietitians love via @MyFitnessPal #myfitnesspal.


Versatile foods (Read: Eat ‘em many ways) are big wins when it comes to kitchen staples. And like frozen fruit, winter squash can be purposed and repurposed. “Winter squash can be baked and eaten on its own. It can be smashed into a ‘mashed potato-like’ consistency, it can be turned into a fall soup (I love to make winter-squash soups.), it can even be made into a pie, like a pumpkin pie,” says Hunnes, who always adds winter squash to her grocery list.

RD杂货店指南:10个健康主食,可添加到您的购物清单中

Dietary changes can be hard to make — so start small! “A good seasoning changes the profile of any dish and makes the experience of a meal you might not prefer bearable,” says Kirkpatrick. “Most grocery stores even offer seasonings with food guides on their label, meaning they provide suggestions of what food is best seasoned with ingredients from inside the jar.”

她说,在选择调味料时,请避免使用味精和其他有害化合物,并考虑一种钠含量低的钠。

“在香料架上停下来,选择一些感兴趣的混合物,然后在家中尝试一下。”或者,自己鞭打一个。Kirkpatrick喜欢大蒜,盐和胡椒粉。

自从洛马·琳达大学(Loma Linda University)的研究人员在1993年具有里程碑意义的新英格兰医学杂志上发现了核桃的心脏健康益处。study, nuts have been not only officially removed from the list of forbidden foods but added to the grocery lists of dietitians worldwide.

坚果的营养妆容各不相同,但所有这些都充满了纤维,健康的脂肪和蛋白质。“他们真的很满足,如此多才多艺。我在沙拉中使用它们,酸奶或单独食用。”贝克·莱梅(Baker Lemein)说。

RD杂货店指南:10个健康主食,可添加到您的购物清单中

有些计数,95% of Americans are low on fiber。贝克·莱梅(Baker Lemein)说,水果和蔬菜是一个很好的来源,但谷物也是如此。她说:“干谷物为我的一天增添了纤维的良好增强,我个人很喜欢紧缩。”“由于许多谷物也有重要的微量营养素的强化,因此这也是适合这些基本营养素的简便方法。”不确定选择哪种谷物?“我建议一些非有机谷物,因为它们是强化的,有机谷物不是 - 对于许多美国人来说,强化谷物和谷物中的必需营养素很难到达其他地方并达到足够的水平,因此选择强化的谷物确实有助于填补营养差距。我喜欢有些人是杂元的Cheerios和Fiber One。”她说。

听起来很奇怪,作为杂货清单的建议吗?Kirkpatrick说,这种调味品充满了营养,抗氧化剂和保护性健康特性,更不用说您可以使用多种方式。“我最喜欢使用芝麻酱的方法之一是在蔬菜和谷物碗上用作淡酱。塔希尼融合了水,大蒜,柠檬和轻便调味料,为任何菜肴增添了神话般的坚果味。”

有孩子?她指出,将芝麻酱添加到新鲜鹰嘴豆的自制鹰嘴豆泥中,是任何松脆的蔬菜,全麦饼干或椒盐脆饼的理想朋友。

A bonus: “Tahini can also be used in place of most fats in baking recipes. Substitute oils and nut butters in your favorite recipes with tahini.”

Overnight oats look trendy on Pinterest, and they are full of fiber, says Kirkpatrick. Use them to make oatmeal, porridge, cereal, in pancakes or even in baths for dry skin, she says. They’re easy to make, heat up and store.

“My son loves them and swears by them for any time of day! They can be used as a topping for a crumble like granola, too.”

洪恩斯说,这些基于植物的牛奶有许多目的,他在谷物,冰沙,燕麦片,热巧克力,烘烤,只是喝酒等等。

Plus, these two — soy and oat — pack more nutrition (unsweetened soy milk has about 80 calories and 6 grams of protein per cup; oat has about 120 and 3, compared to 40 and 1 in almond).

Also? Oat and soy are slightly more environmentally friendly than almond, says Hunnes.

RD杂货店指南:10个健康主食,可添加到您的购物清单中

Hydration is a big part of health and being properly hydrated is a big part of staying satiated. (Did you know that your body can sometimes mistake thirst for hunger, leading you to eat when what you really need is water?)

The problem is, plain old water can get boring. “Having a constant supply of sparkling water around my house has assisted in my daily water intake and keeps me away from sugary beverages like sodas and juices,” says Kirkpatrick.

“由于其碳酸化而抓住闪闪发光的水可以使您在很长一段时间内感到饱满,从而帮助您管理可能会在进餐时间之间产生的渴望。”

如果您不断地移动,有时能够将东西扔进健身包,背包,钱包或运动袋真是太好了。Kirkpatrick说:“我最喜欢的选择是用高蛋白质,低糖内容设计的酒吧和糖果。”他们制造出充满活力且没有空的营养的小吃,导致中午倦怠。

“有些具有这些资格的产品非常好,我的家人实际上在饭后就作为甜点。”

THE BOTTOM LINE

确保您的饮食充满大自然的食物 - 水果,蔬菜,豆类,坚果和谷物,到处都是瘦肉,总是一件好事。但是,还有其他更具创造力的方法来清理饮食。

Otherwise boring, bland meals can become flavorful with the right seasonings and purchasing foods like berries frozen can supercharge their nutrition.

在其他时候,“加工”的食物(例如蛋白质棒)实际上可能是一个增值,使您无法在薯条或饼干等食物中排空卡路里。

Make progress every day while you work on mini fitness and nutrition goals, like walking more steps or learning to track macros. Go to “计划” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.

关于作者

卡西短裤
卡西短裤

Cassie Shortsleeve是一位位于波士顿的自由作家和编辑。她曾在Shape和Men's Health的工作人员工作,并定期为诸如女性健康,CondéNastTraveler以及Equinox等众多国家印刷和数字出版物做出贡献。她拥有圣十字学院的英语和创意写作学位,她热衷于报告健康,生活方式和旅行的所有事物。

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