Healthy Shopping List 101

Healthy Shopping List

Healthy eating starts with one essential activity—healthy shopping. With so many options, knowing what to choose can be a challenge. Shopping for a healthy diet can be difficult if you do not know how to do it, but with these tips, you should find it easier to do so the next time you head to the grocery store.


First, have a plan before you ever leave your house. Use the sales fliers to check out the great products that are on sale and take an inventory of your pantry and refrigerator to see what foods you need to purchase. Make a list of all of the foods you will need and stick to that list. Allow yourself one or two compulsory buys, but otherwise, stay to the ingredients required to cook healthy meals for yourself and your family for the rest of the week. Before you leave, review your list and take out any unnecessary junk food.


Another excellent shopping tip is to shop for a week at a time, or even longer if you have a large freezer. When you have to run to the grocery store every day, you are more likely to pick up junk food items every time you make a trip, and before you know it, your snack supply will be overflowing. You can shop for a week or two in advance by taking a day to plan meals for the week and fresh packaging products to be frozen.


When you're shopping, it is also essential to read the label. Try to avoid purchasing brand name items simply because they are brand name or store brand items simply because they are less expensive. Look at the product's nutritional value and try to get the most nutrients for your money. When you eat higher quality foods, you'll feel full faster, more, in turn, eat less, so this is the best way to bargain shop.


If you are shopping for yourself, you should also consider picking up a basket at the door instead of getting a shopping cart. The biggest problem with health and grocery shopping is grabbing junk food items that you don't need. If you have a small basket, you won't have room for chocolate brownies and ice cream, so you'll pass them without any temptation.


Lastly, don't forget to consider drinks into your healthy shopping plan. Most people don't realize it, but sodas, punches, and beers can have many empty calories and are generally unhealthy drink choices. Instead, look at the labels and choose diet drinks, water, and sports drinks, or natural fruit juices, like apple juice. With these tips, healthy eating—and shopping—should be a breeze.


A few extra tips for healthy cooking

Use filter tap water for drinking and cooking. Find a high-quality filter than can remove heavy metals, chlorine, VOC's and other contaminants.


Also, don’t forget to choose the right tools for cooking your healthy meals. Cooking safely often relates to factors in your control: the quality of the pots you use, their care, and choosing the right pan and cooking tools for the job.


You've heard before.. Cooking on an aluminum skillet may lead to Alzheimer's disease down the road. Use caution with aluminum cookware. Aluminum is a soft, highly reactive metal and can migrate in measurable amounts into food when used for cooking

And nonstick pans? Not worth the convenience if they scratched, they will leach chemicals into your food.


The facts about pots and pans, however, tell a different story. Current studies have all but exonerated aluminum cookware from any connection to Alzheimer's. Most have an anodized surface that reduces the amount of metal seeping into the food. The key is not to damage the surface of any cookware you use.


As for brands like Teflon, research indicates that most Americans have trace levels of acid in them. To reduce risk, avoid damaging the nonstick surface and don't use the pan on high heat. Overheating of non-stick pans and any scratching or chipping of the materials can cause these chemicals to be released.To keep those nonstick surfaces working for a long time, you need to be using proper soft utensils on your cookware.


Knowing your cookware and cooking tools is your best bet for cooking well and safely. Silicone utensils are becoming more and more sought after these days. With nonstick surfaces becoming more popular, the need for silicone utensils has never been greater.

Silicone does not react negatively when exposed to high temperatures; neither does it produce harmful fumes, unlike metals that might corrode when exposed to certain types of acids in food.


The rubber-like quality of silicone kitchen tools makes them very user-friendly when dealing with nonstick surfaces. Silicone won't damage, scratch, or scour the nonstick coating of your pots and pans. Unlike metal spoons, which usually scratch and damage cookware or plastic that will melt and leak toxins.


So let us look at some of the silicone sets that will not break your bank and help you to cook your healthy meals safely.Utensil sets can range from around $20 to up to $80; the key is to choose a high-quality food-grade silicone. Thankfully, you won’t have to worry about silicone breaking or cracking for a long time!


Below we are giving you some options for Food Grade Silicone products at any price point.


The most complete Silicone Cooking Utensil Set: 23 Pieces Silicone Cooking Utensil Set-Grey Pearl. It comes with useful measuring cups and spoons and is made to last. In addition to the utensil holder, and a spoon rest the 11 utensils are: slotted spoon, serving spoon, soup ladle, spatula, spoon spatula, pasta server, flat turner, tong with silicone ends, basting brush and whisk. The utensils are safe for nonstick cookware and are heat resistant up to 472 degrees. Basically, you get nearly all you need for your cooking. This set is on Sale this week:

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Don't Like Clutter? Have Limited Space? Love Color? The big is not always Better-Love of cooking starts with the right tools for the job. This Mini Mint Green Silicone Set set includes 6 key pieces. The set looks great and is comfortable to use. The set includes: a small spatula, knife spreader, solid spoon, slotted spoon, flat pastry brush and egg whisk. At under $25, this is a highly affordable set

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Like Seamless and Hygienic Baking Spatulas? Serious bakers have specific spatulas they need for a variety of baking. This Mini Silicone Seamless Baking Set Red includes 6 key baking spatulas. The set looks great and is comfortable to use. At under $15, this is a highly affordable set

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Like Seamless and Hygienic Cooking Tools? Have Limited Space? You know that Love of cooking starts with the right tools for the job. This Mini Black Seamless Silicone Utensil Set includes 5 key pieces. This set is perfect for college students or a small apartment or just for people who love simplicity. At under $15, this is a highly affordable set.

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Avoid plastic that contains BPA, whenever possible when it comes to food and drink. Stay away from plastic utensils and accessories when cooking as these can melt or flake with extreme heat or wear down over time potentially causing chemicals to migrate into food. Instead choose stable materials such as wood, bamboo, silicone or stainless steel.


Scientists have linked very low doses of BPA exposure to cancers, impaired immune function, obesity, diabetes, and anxiety. It can be transferred from plastic into food and drink.


Lastly, buy products from reputable businesses and individuals who emphasize their social responsibility and care in its business development. Last but not least - stay Healthy and Happy!