Grocery List

Discussion in 'Dieting / Supplement Discussion' started by ragefactor, Sep 3, 2005.

  1. ragefactor

    ragefactor Yellow Belt

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    Every time I go to the store it
     
  2. Sinister

    Sinister Doctor of Doom Staff Member Senior Moderator

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    I just happened to have this on my computer, here you go:

    Grocery List

    Green veggies:

    The leafy greens are the best.

    Lettuce
    Spinach (fresh)
    Broccoli

    Non-leafy that are also good:

    Snow Peas
    Green Beans
    Zucchini
    Cucumber

    It's best to get fresh vegetables and cook them either boiled, steamed, or baked, pan fried isn't terrible but use a natural olive or vegetable oil. If you use canned veggies be sure to get the ones that come in their own juices, otherwise it's sugar-water.

    Corn and carrots are alright in moderation, but they're mostly sugar.

    Whole grains (to replace white starches):

    Instead of white bread use wheat - Any wheat with 2% daily fiber intake per serving is best. I use Nature's Own Honey Wheat. Soft and tasty, and much healthier than white, less salt and sugar used in making it.

    Instead of white potato use Sweet Potatoes. You can prepare them all the same ways, even fries.

    Instead of white rice, Brown Rice, or Long Grain Wild Rice. The best way to cook Brown Rice is in a pressure cooker, or else it takes forever, but is much healthier.

    Avoiding side-dishes is a key factor these days. Mac and cheese, potatoes with cheese, all these side-dishes add nothing more than sugar, salt, and saturated fat to your meals and are hardly necessary. They're alright on occasion, but do not benefit a person to eat day-to-day.

    Meat:

    Leanest cuts possible, tends to be more expensive, but worth it.

    Beef:

    99% Lean Ground Beef
    Eye-round roast
    Brisket
    Cubed cut

    Chicken:

    Boneless, skinless breast
    Skinless breast
    Wings

    Turkey:

    Ground Turkey
    Wings
    Breast
    99% Fat-free Turkey Bacon (pretty tasty, too)

    Pork:

    Boneless Chops
    Loin cuts
    Leg meat

    Fish:

    You basically can't go wrong here, though some fish have more fat than others.

    Here are the better fruits:

    Cantaloupe
    Apples
    Fresh Apricot
    Bananas
    Grapefruit
    Kiwi
    Oranges
    Papaya
    Peach
    Plum
    Strawberries
    Tangerines
    Tomatoes (also has Lycopene, very healthy for eyes)

    Dairy:

    Eggs are actually fine. Nothing wrong with them.
    Cheeses are not horrible but use the lowest fat cheeses you can find.
    Skim Milk
    Yogurt is great, has acidophilus, keeps your digestive system bacteria-free. Low fat and sugar is a good way to go.

    Here's some snack ideas if you HAVE to snack:

    Chips - Use Sun Chips or Baked Lays. Also Wheat Thins works, much healthier.
    Sweets - Anytime I crave sweets hardcore I usually either have one of the bars from GNC, or I have some Oatmeal. Oatmeal is GREAT, and cures cravings for cookies. Jello also works good.
    Soda - Crystal Light Iced Teas. They have no salt or sugar. If you feel like you NEED soda, using the diet sodas is good. I use Diet Vanilla Pepsi, Diet Sprite, and Diet Dr. Pepper.
    Cereal - I crave cereal hardcore. I use the Honey Bunches of Oats, the kind with fruit in them. Works wonders. No more Lucky Charms.

    Almonds - Raw almonds are a GREAT source of good fat and protein.
    Raw Cashews
    Peanuts

    Black and Red beans are very good, as are kidney beans.
     
  3. ragefactor

    ragefactor Yellow Belt

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    King Kabuki

    Thank You !!!!!

    Now that's a list.
     
  4. 48LawsOfPower

    48LawsOfPower Yellow Belt

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    It is a very good list, hwever I would try to stay away from the snack food section and the soda section completly. Despite the name Wheat Thins actually have a pretty good amount of fat.

    But thanks King, I wrote down a few of your ideas.


    Some things I eat and buy alot are

    PROTEIN-
    tuna paced in water
    chicken breast in a can with a pop top, you can drain it and eat it on the go when nessecary.
    egg whites ( like egg beaters)
    salmon
    cod
    halibut
    round teak
    top sirlon


    COMPLEX CARBS

    baked pottato
    oatmeal
    whole wheat bread
    pita bread
    whole wheat pancake mix
    lentils
    chickpeas
    brown rice
    sweet potatoe


    CARBS SIMPLE

    apple
    cantaloupe
    strawberries
    orange
    pear
    lemon
    peach
    banana
    grapes
    grapefruit
    tangerines
    cherries
    skim milk

    CARBS COMPLEX FIBROUS

    asparagus
    broccoli
    cabbage
    celery
    mushrooms
    bell peppers
    spinach
    squash
    green beans
    cauliflower
    cucumber
    lettuce
    tomato
    zucchini


    GOOD FATS

    peanut butter
    extra virgin olive oil
    flaxseed oil
    fish oils
    avacado



    Hope that helped some, I know lots were repeats from King's list but this is my usual list.
     
  5. Sinister

    Sinister Doctor of Doom Staff Member Senior Moderator

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    Note that the snacking part says "IF YOU HAVE TO SNACK"...generally that's a no. But let's face it, not everyone eats perfectly all the time. Something that resembles chips made of wheat (and actually they come reduced fat and low-sodium), and sodas with no calories (notwithstanding all the hoopla about aspartame) on an occasional basis aren't going to kill anyone.
     
  6. 48LawsOfPower

    48LawsOfPower Yellow Belt

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    Oh I wasnt dogging your list by any means. I just try to stay away from the stuff at alll costs. Im not much of a snack food eater by nature anyway, which is good. I was just trying to give a little of my own input, but by all means your list was impressive (I even took a few of the ideas for my own).

    I havent drank anything other than water or milk in over 6 months so so far so good
     
  7. Sinister

    Sinister Doctor of Doom Staff Member Senior Moderator

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    Yeah, it's always the best way to go, but Rj who posts up here made a good point in that a lot of these kids looking for advice have not the will-power, nor incentive (since their fighting isn't substanciating their income) to refrain from cheat-foods entirely. Taking that in-mind, the next-best thing a person can do is give them the least-harmful alternatives to junk.
     
  8. djmarkiss

    djmarkiss Green Belt

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    Dang Kabuki that's a nice list there. What about the frozen veggies? I usually get the big frozen bag of broccoli and steam them. Are those good too?
     
  9. Sinister

    Sinister Doctor of Doom Staff Member Senior Moderator

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    I prefer fresh to Frozen. Frozen is cheaper, but less-effective for all the nutrients and benefits of green vegetables.
     
  10. Monstruo

    Monstruo Orange Belt

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    good list King kabuki
     
  11. UbetterTAPout**

    UbetterTAPout** Banned Banned

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    Thanks KK, that is one hell of a help.
     
  12. Happnin' Mojo

    Happnin' Mojo Brown Belt

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    Thanks for the list KK. A few questions:

    If you had to choose between frozen veggies or canned which would you choose (or does it depend on the vegetable itself)?

    I have about two acres of land and have more chicken, duck, goose and quail eggs then I know what to do with (they're free roaming pets, not really farm animals) so would they be healthier for me then say store bought or egg beaters?

    If I don't have pasta at least three times a week I'm not myself so are there any healthier alternatives to bleached flour pasta (was thinking about buying a pasta maker and making whole noodles)?
     
  13. Clint07

    Clint07 You like blood? Violence? Freaks of nature?

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    Typically I would say that frozen is better than canned because the canned veggies usually have sodium or other things added whereas the frozen are less likely to. Also the heat involved in canning would destroy more nutrients than freezing (I don;t have any evidence to prove this but thats what I have always learned)

    The free roaming eggs are MUCH better than regular eggs, no hormones, no antibiotics, better nutrient content in the eggs, etc.

    Most markets sell whole wheat pasta (or spinach pasta), check in the pasta aisle next time you are there.
     
  14. PT Sandman

    PT Sandman Banned Banned

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    Canned veggies have preseratives.
    Frozen veggies usually are missing some nutrients.

    Better off getting fresh and steaming them for 2 mins. If you over steam, you lose nutrients.
     
  15. Urban

    Urban Savage Mystic

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    I think the best thing I did for my diet was invest some time in making healthy snacks. I eat granola bars instead of cookies now and I really feel like that's a significant improvement.

    My whey powered banana ice cream wasn't the healthiest thing in the world, but it was a small step ahead of eating a bowl full of store bought stuff. Stay tuned for a whey packed cookie recipe some time in the near future. While ice cream and cookies will always be junk (cheat) food, you CAN make them a little healthier and make them contribute more to your goals. But it's still like worrying about a cut on your arm when you just got shot in the stomach.
     
  16. kakashi

    kakashi this 2005 account is for sale

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    very good idea, pasta is one of the easiest thing to make
    1 egg for every 100g of whole wheat, one spoon of virgin olive oil, salt, done !
     
  17. Sinister

    Sinister Doctor of Doom Staff Member Senior Moderator

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    Spinach pasta > all other types of pasta.

    Whole wheat would be next IMO.

    Fresh veggies > all others.
     
  18. Hudsn

    Hudsn Purple Belt

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    frozen is much better, less sodium and ther preservatives.
    as for pasta give whole wheat pasta a shot
     
  19. Mav3rick

    Mav3rick White Belt Professional Fighter

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    I think this grocery thread would make a pretty good sticky.
     
  20. Happnin' Mojo

    Happnin' Mojo Brown Belt

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    Thanks for all the info guys. And I agree with the sticky suggestion or perhaps merge this with the recipe sticky....
     

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