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It is time to stop tossing bad food and money in the trash! To plan ahead your grocery list can help you eat all week healthily. We all know during our busiest days, finding the time to prep a healthy meal can prove a Herculean task. So if you’ve never created a grocery list before, well, it is a simple trick to a balanced diet.
For this reason, we made for you an essential grocery list to eat healthily and have your very own grocery list masterpiece. Try to have these foods on hand in your pantry, refrigerator, or freezer to simplify the meal-making process.
#1 Lemons
- Lemons contain vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. (Did you know vitamin C has healthy skin benefits, too?)
- It can inhibit the growth of cancer cells and act as an anti-inflammatory.
#2 Dark Chocolate
- It can satisfy your sweet tooth and make you feel happy.
- The cocoa bean is full of flavonoids (phytonutrients) and is thus considered to be a superfood.
- It does not only reduce inflammation, but it also lowers your blood pressure.
#3 Broccoli
- Broccoli contains vitamin K and almost 200 percent of your recommended daily dose of vitamin C-two essential bone-building nutrients.
- It helps stave off numerous cancers.
#4 Salmon
- Rich in omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.
- Salmon contains niacin, which may protect against Alzheimer's disease and memory loss.
#5 Potatoes
- They are a valuable source of potassium and a very low-calorie side dish.
- Potatoes have 75 calories per 100g.
- It would be best if you ate them mashed, potato soup, or homemade French fries.
#6 Avocado
- One serving (one-fifth of an avocado, approximately 40 grams) contains almost 3 grams of fiber, 64 calories and 3.4 grams of carbohydrate.
- A great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.
- It helps to keep sugar levels in the blood stable and maintain healthy cholesterol levels.
#7 Walnuts
- They are rich in valuable fatty acids, protein, vitamins, and minerals.
- Please put them in a smoothie or your morning oatmeal, or add them to sauces in the form of nut butter.
- Don’t overdo it: walnuts, almonds, and the like are high in calories.
#8 Spinach
- It is a superfood that is loaded with tons of nutrients like protein, iron, vitamins, and minerals.
- Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative, stress-induced changes in patients with diabetes.
- Help to prevent constipation and promote a healthy digestive tract cause it’s high in fiber and water.
#9 Garlic
- An essential ingredient in many meals to add flavor.
- Lower your risk of cancer and protect you from bacterial diseases.
- It is a medicinal plant that works as a potent anti-inflammatory.
#10 Beans
- Reduce your risk of breast cancer and lower your risk of heart disease by 22 percent.
- You’ve better eat dark beans cause it contains 40 times the amount of antioxidants found in white bean hulls.
Make your next trip to the store healthier by using this list, and don’t forget to take it with you!
