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How to make a healthy shopping list?

How to make a healthy shopping list?

How to make a healthy shopping list?

To have a healthy and balanced diet as often as possible, there is a simple trick: always have at home stock of good products for your health. By always having the right foods at hand, you can prepare a healthy meal in minutes. Convenient for those days when you do not feel like cooking!

To help you shop and fill your cupboards with quality food, here is the list of essentials for your kitchen.

Dry vegetables

Vegetable proteins par excellence, pulses, also called legumes, contain valuable amino acids, fiber, vitamins and minerals. They are also very good carbohydrates because they all have a low glycemic index. So remember to add to your shopping list lenses (brown, coral, green, blond), beans (red, white, coconut, beans, etc.), beans and peas (broken, chick, whole).

Oleaginous fruits

Oleaginous fruits such as almonds, walnuts, hazelnuts and cashews are rich in Omega-3s, the so-called "essential" fatty acids that the body can not synthesize and protect the cardiovascular system. , hormonal and inflammatory. Remember to buy some when you go shopping!


Eggs are the best source of protein because they contain all 9 essential amino acids that our body is unable to synthesize. Choose preferably organic eggs (category 0), from hens fed with flaxseed to benefit from the virtues of Omega-3 on the cardiovascular system.

Seeds and berries

Remember to stock up on oilseeds such as sesame, flax, squash, chia and sunflower seeds for example. Rich in fiber and Omega-3, they also contain a multitude of minerals. Berries such as Goji berries and cranberries, for their part, will bring an ultra-vitamin touch to your meals. Oil seeds and berries are perfect for decorating your salads, accompanying your desserts and smoothies. You can also mix them with your muesli or porridge for breakfast.

Oat bran and oatmeal

Oat bran and oat flakes are the basis of most porridges and muesli for breakfast. They are also included in the composition of many cookies, muffins and other delicacies 100% healthy.
Make sure you always have some in your closets! Rich in fiber, the sound and oatmeal have the advantage of having a low glycemic index, an essential asset to avoid small gaps between meals and regain its vitality!

Dark chocolate

Rich in powerful antioxidants, chocolate has its place in a healthy diet, provided that you take care to choose it at 70% minimum cocoa which is much healthier than milk chocolate and white chocolate, too high in sugar . Indeed, thanks to the flavonoids contained in cocoa beans, regular consumption of good quality chocolate helps protect cardiovascular diseases and reduce "bad" cholesterol in the blood. Dark chocolate remains high in fat: just 2 squares a day.

Green tea

If there is a drink that is spontaneously associated with good health, it is green tea that has been used since the dawn of time as a very powerful medicinal plant. Thanks to its high polyphenol content, tea is considered to be the most antioxidant drink. And for proof: the antioxidant power of green tea extracts is four times greater than that of vitamin C!


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