Many of us usually shop for the non-perishable groceries once or twice in a month and the perishable products like fruits and vegetables once or twice a week. Buying and storing up for the inventory plays a very important role in planning the regular meal and how nutritionally rich and diverse the meals will be for the family.
Let us have a look on 11 must have additions to the grocery list:
- Variety of pulses like moong, moth, black chana: Rich and easy source of protein and good carbohydrates. Sprouted pulses also add to nutrients like Vit C which is otherwise not present in un-sprouted pulses.
- Millets like ragi, jowar: Powerhouse of nutrients, loaded with fibre. You can either add them to your regular meals or substitute your grains like rice or wheat with them.
- Rajgira: Rajgira or amaranth seeds are super seeds which are consumed as pseudocereals. They are rich in fibre and a great source of calcium.
- Dry Fruits like Walnuts, Almonds, Dates: A must have in your shopping bag to add on to the Vit E, antioxidants,good carbohydrates and good fats.
- Seeds like flax seeds, melon or pumpkin seeds: Tiny seeds loaded with omega-3 and omega-6 fatty acids. They are also dense in antioxidants.
- Black pepper: A must have in your spice box. It is high in antioxidants. It also has antimicrobial properties which can help the body to fight infections.
- Hing: A magical spice to add to your tadka. It aids in digestion along with imparting a mild and subtle flavor. Hing or asafoetida relieves stomach ache.
- Herbs like pudina(mint leaves), curry leaves: They are rich in flavours, aids in digestion as well as metabolism. They are rich in essential micronutrients as well.
- Coconut water: A natural electrolyte is a great addition as a midday snack to keep the body hydrated.
- Beetroot: A great source of good carbohydrates, folic acid as well as iron, we often forget to add them to our shopping bags. They are quite versatile and can be added to a variety of tasty yet healthy dishes like raita, tikki, cutlets, paratha.
- Plain makhana or foxnuts: Crispy and tasty snack when roasted in 1 tsp ghee with a pinch of salt and chaat masala. Great mid- evening or a tea-time guilt free snack, loaded with fibre.
Along with all of the above elements adding seasonal vegetables and fruits to the grocery bag is very important as they are loaded with vitamins and minerals specifically required for the particular season.
What should we avoid to add in the grocery bag:
- Variety of biscuits
- Sauces and ketchup
- Ready to eat food or curries
- Salted “DIET” snacks
- Frozen foods
Make a conscious decision when you buy your groceries next time as it decides the health and nutritional profile of your entire family.