A comprehensive grocery list should cover everything. It must have the items you need for carbs, sources of protein, greens, and condiments. Unfortunately, healthy sources of food can be expensive especially when you shop at selected organic stores and groceries. Thus, it can be a challenge to stick to a healthy lifestyle when you think of the costs that come with it.
But, it should not deter you from choosing to live healthily. There are plenty of ways on how you can tick off all the items from your healthy grocery shopping list without overspending. But first, you have to identify the things you need to buy. The list below is your guide to find out what food goes into your basket during your shopping trips.
You should go for “whole wheat” or those made of “whole grain.” These should appear first in the list of ingredients. The whole grain bread you choose should at least have three to four grams of fiber.
Your list should include skinless chicken or turkey breasts. As much as possible, avoid red meat. If you need minced beef, go for ground chicken or turkey. If you have to buy red meat, you should go for lean cuts. Also, you can ask for grass-fed beef. You can find these in organic market Manila or stores that specialize in organic food.
It’s best to purchase and consume fresh seafood. You can cook up a lot of flavorful dishes when you incorporate seafood into your healthy grocery list. Add a variety of fishes like salmon, mackerel, halibut, and trout as an alternative protein source.
4. Pasta and Rice
Pasta and rice are also forms of carbs. You should pick brown rice and whole wheat or whole grain pasta. You need to load up with fiber to help your digestion.
5. Oils, sauces, salad dressing and condiments
You can select different types of sauces, salad dressing, and condiments but you should avoid those loaded with sugar, sodium, and preservatives. Select those that are plant-based and are made of all-natural ingredients. Also, you should replace regular ones with their light versions or those with fat-free labels. If you want to limit your sugar and sodium intake, then make sauces and dressing at home. That way, you keep track of what’s in them.
6. Cereals and breakfast food
Pick up breakfast cereals and bars that are high in fiber and low on sugar. You should always prioritize multigrain or whole grain options. If you want to add flavor in your bowl, you can add berries, dried fruit, and nuts.
7. Soups and canned goods
Instead of reaching for meatloaf or other ready to serve meals, you should pick up tuna or salmon in water. Diced or whole peeled tomatoes are an excellent source of lycopene. Other than these, you should get cans of beans. Black, kidney, or soybeans are healthy sources of protein.
8. Dairy, cheese, and eggs
If you need milk, you should get skimmed milk or low-fat ones. Soymilk is also a great alternative. You should also have some fat-free or low-fat yogurt, cottage cheese, and other cheese types. Don’t forget to look for tofu before checking out the counter.
Fruits and vegetables are non-negotiables of a healthy grocery list. When picking up your produce, you should include different varieties of fruits and vegetables. Always look for those that are in season and locally available. They taste better and cost less than those imported from other regions.
If you have to get frozen food, you should take frozen fruits and vegetables. You can include the greens in soups, stews, and casseroles. Meanwhile, frozen fruits are great for making smoothies. You also shouldn’t deprive yourself of snacks and crackers. You should have nuts, dried fruit, whole grain crackers, and dark chocolate to curb your hunger or satisfy your cravings.
These are the grocery items you must include on your list if you wish to shift to a healthy lifestyle. You must be consistent in what you buy, so you don’t forget the items on your list. Though some of them can be pricey, it doesn’t mean you have to trade them for less healthy alternatives. The key is to make some lifestyle changes to stick to your budget.
Here are some of the changes worth noting:
1. Eat at home
Try not to order takeout or dine at a restaurant whenever you feel hungry. Choose to use your groceries to prepare a healthy meal instead of eating fast food loaded with grease.
2. Prepare meals beforehand
Take the guesswork out of preparing meals. You can dedicate a day to lay out your groceries and make your meals for the week. That way, you have healthy, delicious meals in an instant.
3. Keep your leftovers
Don’t waste your groceries. Keep your leftovers in the fridge. You can use them to whip up something new whenever you feel like trying out an interesting recipe.
4. Get everything you need in one go
Try not to have multiple grocery trips. You’ll only end up taking items you don’t need. As much as possible, go to the grocery once a week to stock up on the essentials.
Making lifestyle changes of shopping for healthy food isn’t as hard as you think. All you need is patience and a bit conscience to pick your cooking over fast food orders. When you learn to eat healthily, you end up with a strong body and a full pocket. Those things won’t be far from reality when you help yourself actively work on achieving them.
At some point, you get sick, or someone in the family needs to get checked at a hospital. At these times, you cannot take care of yourself. You need someone to watch over you and be with you. Moreover, someone should oversee if the hospital provides the care you should receive and ensure the staff isn’t making any medical errors.
There are several hospitals in QC that provide high-quality care and services to their patients. It almost feels like home. But being in the hospital is not the same as staying at home and feeling healthy. If someone in the family is sick and you’re stuck to take care of him or her, here are some ways to help the person feel secure during a hospital stay. Knowing these tips also enables you to feel at ease during your stay.
Be the patient’s eyes and ears
Bring a pen and a notebook. List the patient’s name, hospital room, the doctor’s and nurses’ names and contact information. Don’t forget to list your patient’s diagnosis and treatment plan. Keep a daily log of the patient’s progress.
Track the patient’s medication and dosage
Don’t forget to list the patient’s medication and dosage. You can ask the patient’s physician if you want to learn more about the prescribed medicines. Include the shape and color of the pills and the names and labels of bottles of IV bags. Be specific when describing the tags and how the bottles look. Ensure that the nurses administer the right medications. Also, be assertive when reminding about the patient’s allergy to medications.
Check the patient’s name
Prevent mistakes on the patient’s name by checking with each hospital staff member who comes to pick up the patient. Before they do the procedure or administer the treatment, you must be sure the right name. Do this to every hospital staff that enters the room.
Talk with the surgeon
To avoid surgery mistakes, ask to see the surgeon. Kindly request him or her to mark the body part to be operated. Inquire about the surgery to be performed. If the surgeon is not available, you can talk with the anesthesiologist or staff involved in the operation to comply with your request.
Prevent the spread of hospital-acquired diseases
Always wash your hands. At the same time, request physicians, nurses or anyone who comes in contact with the patient to sanitize their hands or put a fresh pair of disposable gloves before coming in contact with the patient. Place antibacterial gel or alcohol next to the patient’s bed to remind everyone to keep their hands clean before touching the patient.
Keep in touch with doctors
As much as possible, you must stick around during doctor’s rounds. This is your time to ask about the patient’s diagnosis, treatment, and prognosis. If you are out of town or won’t be around when the doctor visits the patient, you can ask the doctors how you can reach them. Take note of phone numbers, office hours, and email address. You can also provide him or her your contact information as well as the best times to reach you. You can try calling the nurses’ station during rounds so you can speak to the physician.
Get to know the patient’s primary nurses
It can be confusing to identify who is who but you’ll get to know them once they burst in and out the door for a couple of days. Build a relationship with primary nurses as well as the nurses who cover the night shift too. These are the people who administer medications and help you provide the care your patient needs. It sure pays off whenever your patient needs a painkiller and whatnot.
Plan for holidays, weekends, and nights
Sometimes, there are not enough nurses to care for the patients and doctors take their leave. If must be in the hospital during these times, you should create a schedule and share responsibility with family members. That way, you’ll have time to go home, rest and change your clothes. If family members aren’t available, you can hire a sitter or a companion to take your place once in a while.
Be with the patient most of the time
Being with someone eases the pain and hurt that the patient feels. Ultimately, having a companion while being in the hospital makes it easier to get help than not having anyone who can watch over the patient.
Talk to your nurse about your doctor
If you aren’t comfortable with the MD treating the patient or would prefer someone else ensure you’re in good health, you can talk to the nurse about it. The hospital does its best to accommodate its patients so don’t be shy to speak up.
Bring some pillows
A hospital is not a hotel. Sure, you or your patient receives care and treatment, but it doesn’t exist to pamper its patients. If you want to feel comfortable during your stay, bring your pillows. Some hospitals don’t have enough for their patients. Thus, most rooms only have one or two for the patient.
Pack your toiletries
Hospitals only provide the basics so don’t expect five-star hotel toiletries. Better yet, don’t expect toiletries at all. If you’re going to be confined for a few days, you should bring some toiletries. You won’t have to deal with watery lotion, scratchy toilet paper and drying bars of soap.
Get out of bed
If you want to be healthy again, you must get up and move. Walk the halls, walk to the cafeteria, or go outside to get some sun. It helps you avoid getting blood clots. Most of all, it uplifts your spirit.
Don’t be shy to ask questions or clarify statements from nurses and physicians. They would understand that cognitive abilities slow down when under stress.
Whether it’s you or a loved one on the hospital bed, it’s nice to know that someone is in charge or takes care of things. The hospital can be uncomfortable for some people. It can also be dangerous as professionals can even commit medical mistakes. Thus, it helps to have someone around to watch over the patient, oversee treatments and medications as well as talk to doctors and nurses.