{"id":2268,"date":"2017-01-24T21:31:11","date_gmt":"2017-01-24T21:31:11","guid":{"rendered":"https:\/\/blog.fitnfemale.de\/?p=2268"},"modified":"2017-10-01T06:53:04","modified_gmt":"2017-10-01T06:53:04","slug":"the-healthy-shopping-list","status":"publish","type":"post","link":"https:\/\/fitnfemale.com\/en\/the-healthy-shopping-list\/","title":{"rendered":"The healthy shopping list"},"content":{"rendered":"<p>That the <strong>Nutrition<\/strong> We all know that a healthy diet is a major factor in success, regardless of the athletic goal you are striving for. Accordingly, we often receive questions about healthy foods that are not only rich in healthy macro- and micronutrients, but also have a minimum of taste finesse. We have taken this recurring question as an opportunity to introduce you to a number of healthy foods in this article, which will hopefully make it easier for you to write your shopping list in the future. <\/p>\n<h2>Point 1 - Oils<\/h2>\n<p>Due to the fact that both saturated and unsaturated fatty acids are essential for our organism, you should make sure that you buy high-quality fats so that you can cover a good part of your daily needs. Vegetable oils are suitable in this regard, as well as those obtained from nuts and seeds, since they are all rich in omega 3 and omega 6 fatty acids. Apart from classics such as sunflower or olive oil, some less common oils should also find their way into your shopping cart. Sometimes, however, you can only find these special oils on the Internet or in well-stocked organic supermarkets.<br \/> <strong>High quality oils<\/strong><br \/> Sunflower oil<br \/> Coconut oil<br \/> Walnut oil<br \/> Avocado oil<br \/> Olive oil<br \/> Grape seed oil<br \/> Pumpkin seed oil<br \/> Linseed oil<br \/> Safflower oil<br \/> Peanut oil<br \/> Rapeseed oil<\/p>\n<h2>Point 2 - High fat protein sources<\/h2>\n<p> <strong>Protein<\/strong> is certainly by far the most important macronutrient for strength athletes. As a result, high-quality protein sources should be at the top of your shopping list. Even though you shouldn't reach for a slice of belly or a curry sausage, it's a good idea to leave chicken and turkey to the left and instead turn to healthy, high-fat protein sources. In this context, nuts and seeds are particularly suitable, as they contain good fats as well as high-quality protein. In addition, fatty fish such as wild salmon or mackerel, which are rich in animal omega-3 fatty acids and essential micronutrients such as zinc, iodine and selenium, also fall into this category. <br \/> <strong>Plant foods<\/strong><br \/> Avocado<br \/> Coconut<br \/> Walnut<br \/> Cashew kernels<br \/> Almonds<br \/> Ground nuts<br \/> Hazelnuts<br \/> Peanuts<br \/> Sesame<br \/> Sunflower seeds<br \/> Unsweetened nut butter<br \/> <strong>Animal food<\/strong><br \/> Wild salmon<br \/> Sea Bass<br \/> Mackerel (only limited quantities due to high mercury content)<br \/> Bluefish<br \/> Trout<br \/> Mussels<br \/> Bluefin tuna<br \/> Whole eggs <\/p>\n<h2>Point 3 - Low fat protein sources<\/h2>\n<p> Since you should not cover your protein requirement of around 1.5 to 2 grams per kilogram of body weight exclusively with high-fat protein sources, it is obvious that the majority of your protein sources should be low-fat. To prevent the whole thing from becoming monotonous in the long run, constant variety is called for, even if, according to the statements of various experts, it seems as if turkey meat is the only true low-fat protein source. You will be surprised how many different foods are available to you in this regard from the areas of fish, meat and dairy products. <br \/> <strong>Fish &amp; Seafood<\/strong><br \/> Scallops<br \/> Crabs<br \/> Shrimp<br \/> Haddock<br \/> Cobia (officer perch)<br \/> Freshwater Umberfish<br \/> Grouper<br \/> Tilapia (tilapia)<br \/> Swordfish (only limited quantities due to high mercury content)<br \/> Tuna (only limited quantities due to high mercury content)<br \/> Red Snapper<br \/> Golden mackerel<br \/> Halibut<br \/> Cod<br \/> Flounder<br \/> Plaice<br \/> <strong>Meat &amp; Dairy<\/strong><br \/> Game meat<br \/> Lean beef<br \/> Turkey<br \/> Topside (pork)<br \/> Flank steak (pork)<br \/> Beef steak (lean)<br \/> Chicken breast<br \/> Egg white <br \/> Harz cheese<br \/> Grainy cream cheese<br \/> Low-fat curd cheese <br \/> <strong>Plant products<\/strong><br \/> Quinoa<br \/> Tofu<br \/> Tempeh  <\/p>\n<h2>Point 4 - Healthy alternatives to conventional wheat flour<\/h2>\n<p>As part of a healthy diet, it is advisable to avoid refined wheat flour, which not only raises blood sugar levels unnecessarily, but also contains negligible amounts of micronutrients due to the fact that the whole grain does not end up in the mill. Therefore, you should give preference to whole grain products, which, by the way, are excellent for cooking and baking. It's also worth looking beyond local grains, because grains and other products that originated overseas are also ideal for making flour. It is not for nothing that quinoa flour has been used for baking in South American countries for centuries. <br \/> <strong>Alternative flours<\/strong><br \/> Quinoa flour<br \/> Rice flour<br \/> Chickpea flour<br \/> Oatmeal<br \/> Spelt flour<\/p>\n<h2>Point 5 - Alternative sweeteners<\/h2>\n<p> Admittedly, we all like sweet foods. Unfortunately, this preference cannot always be combined with a healthy lifestyle, so human ingenuity may be called upon. On the one hand, you are of course free to use calorie-free sweeteners, but these usually have other disadvantages, such as an unnatural metallic taste. So that you still don't have to do without sweet things, the following alternatives are available, which, like some oils, can only be purchased on the Internet or in well-stocked retail stores.<br \/> Sugar free maple syrup<br \/> Coconut sugar<br \/> Unsweetened applesauce<br \/> Honey<br \/> Agave syrup  <\/p>\n<h2>Item 6 - Fruit<\/h2>\n<p>Apart from sweeteners and alternative sweeteners, you can of course also satisfy your sweet tooth with fruit. Not least because of their extremely high micronutrient content, fruits play an immensely important role in a healthy diet, as they provide your body with fiber, vitamins, antioxidants and secondary plant compounds that are needed for numerous physiological metabolism. The immense variety of fruits available to you also guarantees that there will be no monotony in your diet. &nbsp;<br \/> <strong>Nutritious fruits<\/strong><br \/> Khaki fruit (persimmon)<br \/> Figs<br \/> Bananas<br \/> Grapefruit<br \/> Tangerines<br \/> Strawberries<br \/> Passion fruit<br \/> Orange<br \/> Guava<br \/> Mango<br \/> Cherries<br \/> Blueberries<br \/> Blueberries<br \/> Gooseberries<br \/> Cranberries<br \/> Blackberries<br \/> Raspberries<br \/> Grapes<br \/> Pears<br \/> Papaya<br \/> Apples<br \/> Winter melon<br \/> Sugar melon<br \/> Honeydew melon<br \/> Watermelon<br \/> Lemon<\/p>\n<h2>Item 7 - Vegetables<\/h2>\n<p> In general, when the subject of vegetables comes up, even health-conscious people think of fleeing in a hurry in the face of carrots and Brussels sprouts. But vegetables belong on the menu just as much as fruits because of the micronutrients they contain. Similar to the case of fruit, however, the supermarket offers you such a wide selection of different varieties that you are sure to find some vegetables that you like to eat. &nbsp;<br \/> <strong>Especially healthy vegetables<\/strong><br \/> Okra pods<br \/> Tomatoes<br \/> Tomatillos<br \/> Eggplant<br \/> Paprika<br \/> Hot peppers<br \/> Pumpkins<br \/> Cucumbers<br \/> Garlic<br \/> Onions<br \/> Turnips<br \/> Rutabagas<br \/> Radish<br \/> Beet<br \/> Parsnips<br \/> Carrots<br \/> Alfalfa sprouts<br \/> Taro (water bread root)<br \/> Earth Artichoke<br \/> Potatoes<br \/> Lemongrass<br \/> Rhubarb<br \/> Celery<br \/> Ginger<br \/> Bamboo shoots<br \/> Asparagus<br \/> Capers<br \/> Brussels sprouts<br \/> Leeks<br \/> Cabbage<br \/> Chinese chives<br \/> Watercress<br \/> Sareptasenf<br \/> Endive salad<br \/> Stemmus<br \/> Chard<br \/> Beetroot<br \/> Arugula<br \/> Leaf spinach<br \/> Collard greens<br \/> Kale<br \/> Artichokes<br \/> Cauliflower<br \/> Broccoli  <\/p>\n<h2>Point 8 - Alternatives to conventional milk<\/h2>\n<p>If you don't want to consume whole milk, there are a few alternatives available that are as nutritious as they are healthy. &nbsp;<br \/> Unsweetened almond milk<br \/> Unsweetened rice milk<br \/> Greek yogurt<br \/> Low-fat curd cheese<br \/> Low fat cow's milk 1.5 percent<\/p>\n<h2>Item 9 - Legumes<\/h2>\n<p> Legumes are something like the egg-laying lactating sows that Mother Nature has produced in the course of evolution in terms of nutrient content. The various types of beans, peas and lentils are not only rich in carbohydrates and high-quality proteins, but also contain healthy fats and a whole potpourri of essential vitamins, minerals and trace elements. Legumes are therefore ideal for strength athletes and should not be missing in any shopping cart. &nbsp;<br \/> <strong>Nutritious legumes<\/strong><br \/> Green beans<br \/> Lenses<br \/> Sweet peas<br \/> Soybeans<br \/> Mung beans<br \/> Kidney beans<br \/> White beans<br \/> Giant beans<br \/> French beans<br \/> Peas  <\/p>\n<h2>Point 10: Good carbohydrates<\/h2>\n<p>Oatmeal<br \/> Oat groats<br \/> Fruit <br \/> Vegetables<br \/> Sweet potatoes<br \/> Brown rice<\/p>","protected":false},"excerpt":{"rendered":"<p>Dass die Ern\u00e4hrung unabh\u00e4ngig vom angestrebten sportlichen Ziel einen Gro\u00dfteil des Erfolgs ausmacht, wissen wir alle. Dementsprechend h\u00e4ufig erreicht uns jedoch auch die Frage nach gesunden Lebensmitteln, die nicht nur reich an gesunden Makro- und Mikron\u00e4hrstoffen sind, sondern dar\u00fcber hinaus auch noch ein Mindestma\u00df an geschmacklicher Finesse vorzuweisen haben.<\/p>","protected":false},"author":1,"featured_media":2269,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"slim_seo":{"title":"Die gesunde Einkaufsliste - FitNFemale\u00ae","description":"We all know that nutrition plays a major role in success, regardless of the athletic goal. Consequently, we frequently receive information about this."},"footnotes":""},"categories":[3],"tags":[56,170,706,120,708],"class_list":["post-2268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernahrung","tag-abnehmen","tag-eiweiss","tag-fett","tag-lebensmittel","tag-mahlzeiten"],"_links":{"self":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/posts\/2268","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/comments?post=2268"}],"version-history":[{"count":0,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/posts\/2268\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/media\/2269"}],"wp:attachment":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/media?parent=2268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/categories?post=2268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/tags?post=2268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}