Would you like to stock up on healthy groceries to support a healthy lifestyle, but can't see the forest for the trees? We totally understand that. New products are popping up like mushrooms and producers are happy to put slogans like "healthy choice" and "sugar-free" on their packaging. With this article, we show you the way in the jungle called the supermarket!
What is a healthy lifestyle?
Several factors are important for a healthy lifestyle. Some examples are:
- Varied and nutritious meals
- Sufficient exercise
- Good night's sleep
- Relaxation
- A fine environment
- Self-love
A healthy diet is the foundation of a healthy lifestyle, and various foods have the power to either heal or harm your body. But which foods have a positive impact on your well-being and which are best to avoid?
We have created a healthy lifestyle shopping list in this article, so you know exactly which products you can confidently put in your shopping cart, and which products are better left on the shelf, making healthy shopping a breeze!
Add to basket
You can put the products below in your shopping cart with confidence!
Fruits & vegetables
Fruits and vegetables are packed with essential nutrients, such as vitamins, minerals and antioxidants. They support the immune system, promote healthy digestion and reduce the risk of chronic diseases. The colorful variety of phytonutrients in fruits and vegetables helps the body deal with oxidative stress, which is important for maintaining good health. In addition, fruits and vegetables contain fiber, which in turn is nutrition for our gut flora!
Healthy fats
Unsaturated fats, such as omega-3 and omega-6 fatty acids, are crucial for healthy cell structure, brain function and hormone balance. However, pay attention to the ratio of these 2. Omega 3 and omega-6 are both essential fatty acids that the body cannot make itself, so they must come in through our diet. Omega 6 triggers inflammation and omega 3 terminates inflammation (and pain). With an omega-3 deficiency, therefore, we often have chronic low grade inflammation also called LGI (low grade inflammation).
In short; the balance between omega 6 and omega 3 tells us a lot about our health. Today we get a lot of omega 6 and little omega 3. The desired ratio is between 4:1 and 2:1, however, currently it is between 10:1 and 20:1... work to be done!
Healthy fats can be found in extra virgin olive oil, non-deodorized organic coconut oil, butter, ghee, dark chocolate, avocado, nuts, seeds, olives, oily fish, and in seafood.
Perhaps of interest to you: find our Omega 3 supplements here!
High-fiber products
Fiber is essential for healthy digestion. They help regulate blood sugar levels, promote healthy gut flora and support satiety. High-fiber foods include whole grains, legumes, vegetables and fruits.
Protein
Proteins are the body's building blocks and are crucial for the creation, maintenance and proper functioning of body cells, muscles, the immune system and hormones, among other things. Plant sources of protein include nuts, seeds, kernels, grains and tempeh. You will also find protein in animal products such as eggs, dairy, meat and fish, shellfish and seafood.
Grains
Whole grain cereals offer complex carbohydrates, fiber and various nutrients. They help maintain stable blood sugar levels and provide long-lasting energy. Whole grain products, such as brown rice, quinoa, oats, teff, millet, buckwheat and whole wheat spelt, are good choices. It is important to alternate enough in these so that you get different types of fiber!
Leaving it on the shelf
You'd rather leave these products in the supermarket.
Alcohol
Excessive alcohol consumption can lead to liver problems, elevated blood pressure and increased risk of various diseases. It upsets the balance between the good and bad bacteria in the intestines, and it causes blood sugar fluctuations which can cause an imbalance in your hormones. In addition, alcohol interferes with the absorption of nutrients, which can lead to deficiencies.
Sugar-rich products
Sugar-rich foods cause fluctuations in blood sugar levels and can lead to insulin resistance, diabetes and obesity. It also promotes inflammation in the body, which is a risk factor for various health problems. In addition, sugar has an addictive effect, although this has not yet been scientifically proven. How this works. First, the reaction of sugar causes the production of dopamine. The result? We want more! If the first bite of sugar makes you think "yummy, this feels good!" then it makes sense that you'll want more after that. Secondly, sugar thus causes spikes in your blood sugar and thus energy levels. You temporarily have a lot more energy, but because your blood sugar level collapses again afterwards you get a huge dip and craving for sugar again.
Sugar is not only in candy, cookies and desserts. Products like mayonnaise, some canned vegetables, bread, sauce, crackers and deli meats also contain sugar these days, so be sure to read the labels in the supermarket!
Fruit juice
Although fruit juice contains natural sugars, it lacks the fiber found in whole fruits. This means it can quickly raise blood sugar levels. It is better to eat whole fruits for fiber and to limit sugar intake.
Ready-to-eat meals
These meals are often high in the wrong saturated fats like margarine, as well as substances like sodium, sugar and artificial additives. They offer little nutritional value so you are actually filling your body instead of nourishing it.
Light products
Light products often contain artificial sweeteners and additives such as aspartame. Although they contain fewer calories and therefore seem like a healthy choice, they can disrupt metabolism as well as increase cravings for sweets, which can ultimately lead to overeating.
Conclusion
So it is important to choose fresh, whole foods that are rich in nutrients and fiber. This helps the body function optimally and reduces the risk of various health problems. By being mindful of what you eat, you can significantly improve your health and well-being and enjoy more energy, more balance, less restlessness and less fatigue!