How to Shop Low-Carb Foods for the Whole Family
Finding low-carb foods can be challenging. Most supermarket aisles are filled with high-carb foods, especially pastries and junk foods filled with sugar and starch, which can make you temporarily forget about your low-carb diet and health issues, if any.
We see loads of rice, pastas, soft drinks, and huge collections of treats including candies and chips. Be mindful of them and steer clear of the rabbit hole they put you in! Not only are these foods harmful for you, they are unhealthy for your family. The delicious and nutritious low-carb foods that you purchase for yourself can be enjoyed by any member of your family. If you know how high-carb, sugary processed foods affect your health, why in the world would you want to serve them to your loved ones?
Consider shopping for your family as a whole when shopping for number one. Convenience and cravings often play a vital role in our food selection. At times, we give in to our hunger pangs and pick up a pastry we would normally avoid. This can happen to the best of us. Try to avoid getting lured into eating and shopping for items that do not align with our health and dietary requirements.
If you are craving something salty like chips, think kale chips—they contain 9 grams of carbohydrates per 100 gram serving. Yes, they are a tad more expensive than the regular bag of chips, but when you are investing in your health, it is worth the extra bit of money you might spend. The extra cost might make you consume less; on the flip side, we often eat more of something when we know it didn’t cost much! That’s how we should view raw veggie purchases— they cost less than most foods, so we should eat more of them.
Even better: make your own kale chips.
Pay attention to your ‘wants’ and ask yourself if you truly need them! It also becomes easier to shop for what we ‘need’ if we have a meal plan for our family.
The following low-carb foods are well suited for anyone in your family, including
children. Getting back to the benefits of vegetables, the fresh produce section is always a good spot to start shopping, especially if you’re hungry at the time. Fill your shopping cart with spinach, mushrooms, asparagus, broccoli, colourful bell peppers, cauliflower and cucumbers. Make green your go-to colour. Don’t forget to pick some low-carb fruits if you are allowed fruit in your diet. Good low-carb choices include berries, peaches and cantaloupe.
Make the seafood section your next stop, followed by meat and dairy if you can tolerate it. Fill your cart with an assortment of your favourite types of wild-caught fish, free-range poultry and red meat. Don’t forget the free-range eggs! Eggs can get you far when you’re unsure of what to cook for just about any meal of the day. Select full-fat dairy products like butter and cheese. Condiments and spices can follow those grocery sections. Beware of added sugar when selecting condiments, and stay away from processed food (as much as possible) and low-fat options. Have spare time at the store? Browse a few magazines to kill time. If you’re shopping with your kids, they might want a treat. Opt for full-fat cheese, nuts and seeds.
Sliced veggies and low-carb nutrition bars (be careful about ingredients as few are favorable) can also make good snacks for kids. A low-carb diet has many benefits and curbing carbohydrates is more effective than cutting calories for individuals who want to quickly reduce the amount of fat in their liver, report UT Southwestern Medical Center researchers. Plan a meal where the focus is
on vegetables, seafood or meat and some cheese as the main dish is one suggestion that works well.
"Your kids are what you eat," - So true. In a new analysis of parent-child diet quality and calories consumed, a team of researchers found the two are closely related. What to do? Try wraps for lunch. Use low-carb tortillas or lettuce to make chicken, cheese and other lunch meat wraps. How about low-carb dips like guacamole sprinkled with diced vegetables for lunch? When it comes to weight management, studies show a low-carb diet seems to be a better option. It has been used for weight loss and symptom management in several health conditions. There is emerging evidence that the metabolic changes induced by low-carb diets enhance endurance performance. Bottom line: the benefits of a low-carb diet extend beyond your health! The choices you make can benefit your whole family as well.