Healthy Grocery Shopping Tips

Before going to supermarket for shopping create a list to shop from. It takes a few minutes, but saves time, money and to stay focused as you shop and avoid purchasing less-healthy items you don’t need
Don’t go to shop from supermarket at your meal time or while you are hungry, because you will tend to over buy unhealthy food which you don’t need.
Give yourself enough time for grocery shopping to read the food labels even for foods you think it may be healthy. Ingredients and nutrient content can vary a lot. When there’s more than one choice, compare labels. Choose the item with the lowest amounts of sodium, saturated fat and added sugars.
When buying canned fish, chicken or lean meat, look for items packaged in water instead of oil, and labelled no salt added or lower sodium.
Choose fresh vegetables and fruits over canned or frozen ones.
For canned vegetables, look for items that are labelled no-salt-added or lower sodium. Buy frozen vegetables without preservatives or salt. Before cooking or serving canned vegetables or legumes drain and rinse them with water to get rid of excess sodium. For canned fruits, look for items canned in water, natural juice, or labelled as no sugar added. Buy frozen fruit without added preservatives or sugar.
For grains and bread products look for items that list a whole grain first in the ingredients instead of enriched flour or “multi-grain.”
Divide the snacks when you get home from the store, portion out your snack foods into individual serving sizes. This will save you time in the future, help you avoid overeating, and may be cheaper than buying individually packaged snacks.

Why A Low GI Meal Makes You Feel Full

The glycemic index is a system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar.
The purpose of adding low glycemic index FOOD to your diet, is to eat carbohydrate-containing foods that are less likely to cause large increases in blood sugar levels. Also eating a meal with a low GI (glycemic index) increases gut hormone production which leads to suppression of appetite and the feeling of fullness. The diet containing such food could be used to help weight loss and prevent chronic diseases related to obesity such as diabetes and cardiovascular disease.

How to avoid constipation while dieting

Constipation is typically described as having three or fewer bowel movements per week or having small, hard stools that are difficult to pass. This can be related to inadequate caloric intake, since consuming very little food result in less waste in your digestive tract.
Even if you got plenty of fibers, having too little energy from food cause constipation due to slowed metabolic rate.
So, if you’re having problems with regularity, it’s important to take a look at the amount of food that you’re eating and evaluate whether you’re getting enough.

Cheat Meals and Snacks

A very restrictive diet is too dangerous. Usually after a strict meal plan in place the person become hyper- focused on what not eat, and they don’t enjoy the food they are eating. Cheat meals have been treated as rewards, but this line of thinking is also bad.
Eventually most strict diets backfire and fail, resulting in overeating especially on junk foods.
Snacks and small meals can provide enough enjoyment when done well. A small amount of candy or ice cream is fine. Don’t make cheat meals a time of worship or time of punishment. It’s wise to let things fall into place.

Hypertrophy and Calorie Strategy

Most nutrition mistakes don’t concern protein, they concern getting nutrient-rich calories rather than empty ones. Athletes need to increase calories other than protein if they want to grow more. But, they have to focus on healthy fats rather than following the trend of “dirty bulk”, that consist loading up on junk foods.
You should think about the resources needed to build muscle.
Don’t focus on eating higher amounts of protein only, add healthy fats from non-animal sources when possible. Protein quality is easy to rate, but fats are more complicated.