Tag: learn to grocery shop

Fitness Tips

My Top 5 Healthy Fat Grocery Staples

melaniewalessustainableliving

Foods rich in healthy dietary fats promote hormonal function and are dense with  energy. They also help make your meals delicious and satisfying. But remember, a little goes a long way!

Next are my top 5 healthy fat sources and portions. Include these in your cart on your next grocery shop so you always have the ability to create amazing and health promoting meals.  

  1. Chia Seeds– 15g 75 calories 5g fat
  2. Olive Oil– 15g 135 calories 15g fat
  3. Avocado– 50g 90 calories 7.5g fat
  4. Dark Chocolate– 15g 80 calories 5g fat
  5. Natural Peanut Butter– 15g 91 calories 7g fat

2 basic guidelines for enjoying healthy fats for overall health and wellness. 

  1. We should aim for a minimum of .8g of dietary fat per kg of our total bodyweight. (or .4g per lb)
  2. 10% or less of our total calories should come from saturated fat.

Looking for ways to make these healthy fat staples a delicious addition to your meals? My E Cookbooks are loaded with recipes and meal ideas to put these ingredients to good use. Click here to learn more about me E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

Fitness Tips

My Top 5 High Fiber Carbohydrate Grocery Staples

melaniewalessustainableliving

Carbohydrate rich foods are wonderful sources of fiber, energy and micronutrients.

We should get at least 10g of fiber per 1,000 calories we eat. Keeping these high fiber low calorie carbohydrate food sources on hand will make your meals more filling and satiating.

Next are my top 5 carbohydrate sources and portions that are also high in fiber.

  1. Apples– 200g 115 calories 5g fiber
  2. Rolled Oats-40g 155 calories 4g fiber
  3. Canned Beans-130g 120 calories 4g fiber
  4. Frozen Berries-200g 110 calories 8g fiber
  5. Broccoli-200g 80 calories 5g fiber

Carbohydrate rich foods should not be confused with ultra processed highly palatable foods such as ice cream, cake, candy, cookies, chips, etc…

These foods often contain just as much fat as they do carbohydrates. They are usually low in fiber and protein and should be enjoyed in moderation.

Looking for ways to make these whole ingredient high fiber carbohydrate staples a delicious addition to your meals? My E Cookbooks are loaded with recipes and meal ideas to put these ingredients to good use. Click here to learn more about me E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.