Every pantry should contain lentils, chickpeas, beans and peas. These legumes are excellent sources of vegetable protein and rich in fiber, and have been linked to reducing the risk of type 2 diabetes, heart disease, high blood pressure and strokes. One serving is equivalent to 60-70 g of dried vegetables or 125 g of cooked vegetables. Potatoes are a valuable source of potassium and a very low-calorie garnish.
Popular ways to eat them are in the form of mashed potatoes, potato soup, or homemade French fries. Potatoes can be kept for a long time if stored in a dark, cool and dry place. The same goes for onions and garlic. Leafy greens are especially good sources of plant-based calcium. 100 g of kale provides about 150 mg of the mineral (100 ml of cow's milk contains only 120 mg).
The average adult's daily requirement is approximately 1000 mg. Like legumes, they are a good source of fiber and have a low glycemic index, meaning that blood sugar levels only rise moderately and slowly after eating them. Therefore, this makes you feel satisfied for longer. Vegetables are a smart addition to any grocery list. Cabbage is also an option if you have access to a grocery store.
For those who need to eliminate dairy from their diet or reduce their intake, Meyer-Jax recommends adding creamy oat milk to the list of products they can buy at the supermarket. This item has gained popularity in recent years due to its health benefits. Fresh fruits and vegetables should also be included on any healthy grocery list. Walnuts are a great nut option that doesn't require any muscles to open. Save your healthy food shopping lists to buy on your phone, take them out when you feel stuck and start putting good-for-you items in your cart without a second thought.
Even if you had an aversion to broccoli when you were 7 years old, considering all the health benefits of vegetables, it's worth adding it to your grocery shopping list.