Healthy Grocery Shopping List That Won’t Make You Bankrupt – Healthy Fats
Fat doesn’t make you fat. Eating more than you burn will make you gain weight over time. Fat is simply another section of macronutrients that your body needs. Especially, when your lifestyle includes loads of exercise and activity, healthy fats will he …
Fat doesn’t make you fat. Eating more than you burn will make you gain weight over time. Fat is simply another section of macronutrients that your body needs. Especially, when your lifestyle includes loads of exercise and activity, healthy fats will help you with regeneration, keeping everything working properly, and providing that satiating feeling that prevents binge-eating and allows you to get your mind off the next snack/meal.
Note: Depending on your location, some of these items might vary in price, therefore, we try to include a variety of options so you can pick the healthy fat sources that suit your taste preference and your budget.
- Chia seeds & ground flax seeds
It’s no surprise that these two fat sources should be on the list. They’re extremely useful in combining with baked goods, meal prepping your busy week breakfasts, or just tossing them into a mid-afternoon snack. Chia seeds, specifically, absorb an enormous amount of water if exposed to it so they’re a great healthy filler in many meals. For example, combining oats, water, and some Chia seeds can easily take your breakfast game to another level. Ground flax seeds are rather similar but they don’t absorb as much liquid as Chia seeds. Chia seeds nutritional highlights are (per 2 tbsp serving): 4g of protein, 9g of healthy fats, 11g of fiber (Kathleen, n.d.). Flax seeds (per 2 tbsp serving) contain: 5g of healthy fats, 2g of protein, and 4g of fiber. As you can see, these two fat sources should definitely be in your shopping cart.
- Hemp seeds
This fat source is really high in protein as well. Per one tablespoon(10g), hemp seeds contain 56 calories, 4g of healthy fat, and 3g of protein. They’re easily used in shakes, desserts, grainy breakfast options, or in baking. Whether you’re trying to gain or lose weight, hemp seeds can help you reach those goals effortlessly. These seeds have all very long shelf life so purchasing a bag or two of these will be a great investment.
This fruit is somewhat a jewel of the healthy food world. Extremely satiating and packed with health-benefiting goodies, avocados can be easily used for dips, as spreads on your morning toast, or eaten with salads and bowls. One medium avocado contains about 21g of fats, 3g of protein, and 10g of fiber. Avocados are extremely versatile and can be consumed without preparation which makes them a busy man’s useful tool to a healthy lifestyle “on-the-go”. Cut it open, spread it on a toast with some salt & pepper, and you’re good to go! You can check out our healthy toast recipe if you click here.
Olive oil, coconut oil, or cold-pressed oil such as avocado oil should also be on your shopping list. Even though a lot of controversy surrounds the usage of oil, one concept is clear – the burning point of oils. We are working on a separate article on the subject but it boils down to this – for high-temperature cooking – use coconut oil, for lower temperature cooking/baking – use olive oil. Oils will last you a long time and are super affordable!
Great addition to your healthy fats arsenal are fats. Although, the portions need to be followed delicately as a handful or a spoonful of cashews, for example, can be a difference of hundreds of calories. Nevertheless, keeping almonds, walnuts, cashews, or even some peanuts around will provide you with some satiating filling options.
- Nut butters
Along with nuts in their natural form, nut butters are simply amazing source of healthy fats used as spreads, rubs, or as a topping for pancakes, muffins, or anything in between. We recommend an almond butter, cashew butter, or some peanut butter to keep around your kitchen. They’re super affordable and unless you grab a spoon and go binge-indulging with the peanut butter jar, they’re incredibly useful for a healthy lifestyle.
- Shredded coconut
Shredded coconut is great as a topping on a variety of meals. It pair well with dark chocolate or fruit and can be used as a great healthy fats boost. Once again, shredded coconut is very budget-friendly with a long shelf life. One bag of shredded coconut might last you months, depending on your usage, but should not be missing in your pantry. Be aware of coconut types that are flavored and add unnecessary sugars or substances in the food.
- Cocoa powder
Another great topping and a taste booster for your oatmeal bowl. A 100% unsweetened cocoa powder can be a bit bitter but provides a lot of nutritional value to meals that may taste bland or plain on their own. For example, using cocoa to flavor baked goods, oatmeal, pancakes or homemade breads can easily elevate your cooking style and the healthy fats content of your diet simultaneously. One tablespoon (5g) of unsweetened cocoa powder contains 10 calories, 1g of fiber, and 0.5g of fat.
Putting It All Together
Healthy fats should be viewed as an essential part of a sustainable dietary lifestyle instead of as an “enemy” hindering your body and fitness progress. Healthy fats have countless benefits from satiating hunger to supporting your brain activity. A healthy lifestyle is all about learning how your own body responds to different food options and how to set up your nutrition plan to get the most out of your body and live a happy and a healthy life. Make sure to check out the two other parts of the grocery shopping series by clicking here and here. Thanks for giving this article a read, we hope it has been of value. If you enjoyed it, share it with a friend on Facebook, leave a comment below, or connect with us on Instagram using the social icons above the article.