Do you want to start eating healthier but you don’t know where to start or what to buy? Here’s a full list of ingredients you should always have at home!
Tips to Start Eating Healthier
Go for natural ingredients
Try to buy good ingredients, preferably biological and without GMOs (Genetically Modified Organisms).
In its right time
Buy seasonal fruits and vegetables. In this way, you can enjoy the full flavor of the food and are able to take better advantage of the quality/price ratio.
Too much isn’t always good
When you buy food, try to buy some things in bulk. In addition to being more economical and helping the environment by avoiding the packaging in plastic, you do not run the risk of buying food that can go bad.
What is local is good
Choose local markets instead of the big chains that only import food from abroad.
Good storing is essential
Keep some ingredients in glass jars (at home we recycle bottles of other products). It helps a lot in preserving, for example, dried fruits, oilseeds, leguminous plants, and even grains.
First Steps to Become Healthier
Start by trying to replace, at least once a week, the main dish for lunch with a dish of grilled, sauteed or gratin vegetables. Gradually, increase the number of times;
- Try to include different fruits, vegetables and grains in your diet and slowly reduce the consumption of meat, eggs, milk and dairy products;
- Start consuming meat only every other day;
Discover new ways to prepare different dishes and products. For example, vegan hamburgers, vegetable milks, protein pastes made from legumes, vegetable sauces for pasta. This prevents your food from being monotonous, tiring and colorless!
Things you Should Buy to Start Eating Healthier
Grains and Cereals
Brown, black and basmati rice
Corn for popcorn
Azuki, white and black beans
Green and Black Olives (with water, garlic, aromatic herbs and unsalted)
Chocolate (min. 75%)
Cocoa powder (light)
Vanilla (pod and powder)
Whole Wheat Flour
Sources of Fat, Oils, and Vinegars
Extra virgin olive oil
Various oil pastes (peanut butter, almond butter, sesame butter, hazelnut butter, walnut butter, and cashew butter)
Coconut aminos (vegetable sauce rich in amino acids, vitamins, and minerals, soy sauce style, gluten-free, lactose-free and sodium-free)
Tamari sauce (soy sauce, without wheat)
Himalayan pink salt
Black pepper (grains)
Pink pepper (grains)
Ginger (root and powder)
Cinnamon (stick and powder)
I dedicated an entirely separate post about superfoods. You can read more about Spirulina, Chlorella, Black Maca, Camu-Camu, Lucuma, Raw cocoa, Wheatgrass, Baobab, Acai, Moringa, Matcha, Dried seaweed (wakame) and Vegetable protein (rice, hemp, and peas) here.
In the Fridge
Plant milks (almond, oat, coconut, rice, hazelnut)
Coconut and rice cream
Tofu of all kinds (smoked, with seaweed, creamy, and simple)
Spices like dijon mustard and cashew mayonnaise
Seasonal vegetables and vegetables of all colors (only those that need refrigeration or that are cut in portions)
Outside the Fridge
Roots (ginger, turmeric, beet, sweet potato, turnip, carrots, and cassava)
Seasonal fruits (bananas, apples, citrus fruits, etc.)
Seasonal vegetables and vegetables of all colors (fresh herbs, zucchini, pumpkin, peppers, etc.)
In the Freezer
Vegan hamburgers and croquettes
Of all kinds, in dried herbs or ecological sachets