50+ Basic Grocery Items For Getting Fit!

WHAT DO I EAT?

*See update 04-11-2021 below regarding lectins.
As a fitness coach I am always asked this question. First of all I won't lie, I love many types of food whether it's healthy or not. Occasionally, I love to eat out at restaurants. However there are times to bat down the hatches and focus on eating healthy. Here is a list of fifty plus items which I frequently purchase. When I am training for a strength competition my selection is usually a shorter essential list with less variety. Regardless of your goal, this selection offers a wide variety to balance macronutrients requirements including, digestive enzymes, potassium, zinc and vitamins.

Getting many of these foods in your kitchen is the first step. Just having these items readily available each day may help alleviate the consumption of processed foods. Some knowledge of cooking is required to create meals but if you are my client I can share several recipes. Keep in mind, produce usually only lasts a few days in the fridge so I would suggest buying moderate amounts of meats, poultry and perishable vegetables per each grocery shopping visit.

THE STRATEGY

PREPARE MEALS ON DAY ONE
You can meal-prep by preparing several complete meals (3 days worth) and storing them in containers. Or you can try my new style which is assorting each item separately. Meaning all chicken breasts in one container, all sauteed veggies in another, all sweet potatoes all together etc. The reason why I prefer this method is to have the ability to mix match items when I become finicky.
EAT ONLY FROM YOUR PREP
or a listed item for the next three days. On the fourth day of the week, you are allowed to consume one moderate "cheat meal". Yes! Treat yourself out to a moderate restaurant meal, just one!.
REPEAT THEN ADJUST
After following this format for about two weeks, try to swap a few items on this list and perhaps add a few. This may help your stay motivated on this routine.

ORGANIC BETTER, AVOID OR LIMIT PROCESSSED FOODS

I favor buying organic but this is a subjective decision. This process may come with extra care and extra dollars. Organic foods usually don't have a long shelf life and you many spend a bit more on these items. If you have this discipline and the budget, I say go for it. I usually stick with cage free eggs and buy meats fresh and try to avoid frozen or bulk items.

Most people are already familiar identifying junk food but are not aware that processed foods comes in many forms. These such items may include some cereals, specific breads, chips, softdrinks, chocolate, candy, ice cream and several pre-cooked frozen meals and snacks. The key ingredient to look for is usually the high sodium content, but be aware of high fructose corn syrup and additives.

Extra Virgin Olive Oil (EVO)

Virgin Coconut Oil

Smart Balance (spread)

Himalayan Sea Salt

Ground Pepper

LECTINS

Added 04-11-2021: New research by Doctor Steven Gundry and author of "The Plant Paradox" suggests that specific foods contain *High Lectins. Many foods containing high amounts of lectins may produce destruction to the linings of your GI track. Some of the top foods include: Red Kidney Beans, Wheat, Potatoes, Peanuts, Soybeans, Lentils, Tomatoes and Egg Plant.

Like many other new findings there is always an opposition. Dr. Christianson and others are questioning the content of lectins in tomatoes. Should these foods be limited to your diet or completely avoided, should be left to you or your physician's discretion.

WHICH BRANDS TO BUY?

I will leave that up to you for now! Your selections will eventually improve the more you grow the desire to maintain better health. If you noticed, this list lacks any red meats. But, ocassionally lean meats are on my list. When selecting, I go with either 97% Ground Beef, Sirloin or New York Steak and Filet Mignon. Other items may include "honorable mentions" such as Red Wine, Linguini with Vodka Pasta Sauce.

In the near future, the EfitX Nutrition section will have more interactive features to manage groceries and inputting items in your journal.

DISCLAIMER

This information is to be treated as information only. It is suggested to consult a registered dietician, physician or qualified nutrition coach prior to consumption to any foods within this content. Studies have show that excessive consumption of large-sized fish (Sword Fish) leads to increased levels of mercury.

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