Healthy eating begins before you cook.
It starts when you decide what to buy.
A thoughtful grocery list can make it easier to prepare balanced meals during a busy week.
Start With Vegetables
Choose a variety of vegetables rather than buying only one type.
Depending on what’s available, your list could include:
- Ugu
- Spinach
- Tomatoes
- Carrots
- Cabbage
- Okra
- Peppers
- Green beans
Fresh, frozen, or properly preserved vegetables can all be useful depending on your needs and availability.
Add Protein Sources
Make sure your grocery basket contains foods that can provide protein.
Examples include beans, eggs, fish, chicken, and lean meat.
Having several options means you don’t have to eat the same protein every day.
Don’t Forget Fruit
Fruit can provide vitamins, minerals, fibre, and natural sweetness.
Buying fruit that’s in season can also be a practical way to add variety to your meals.
Choose Your Carbohydrates Carefully
Rice, yam, potatoes, plantain, cassava, oats, and other carbohydrate foods can all fit into a balanced diet.
The goal isn’t necessarily to eliminate carbohydrates. Instead, pay attention to portions and balance them with vegetables and protein.
Plan Before You Shop
Before placing your grocery order, think about the meals you expect to prepare during the week.
This can help reduce impulse purchases, prevent food waste, and make healthy meals easier to prepare.
A healthier kitchen starts with a smarter shopping list.
