Shopping List For A Week: What And How Much To Buy So As Not To Go Out To The Supermarket Every Day?
Healthy Shopping List For A Week Diet is becoming a major concern of the population during quarantine of the coronavirus disease, COVID-19. And is not for less.
At Vitónica we want to help you make better healthy choices, that is why we have discussed what foods to prioritize during quarantine based on their shelf life, what are the hygienic measures that we must carry out in them and we have also delved into some keys to eating healthier and control our caloric intake.
We want to complement all this information by offering you a healthy shopping list so that you can have food and products for a whole week. In this way, we will help not to continue crowding supermarkets while minimizing our outings.
Next, we offer you a wide selection of food products in order to meet your nutritional requirements, designed for an omnivorous diet, so that you can select those foods that most interest you in your particular case. In addition, the list is designed to cover the dietary needs of a single person, so if you are more at home you simply must multiply these amounts by the number of people that apply.
If you are a classic person when it comes to breakfast, you can use a couple of cartons of milk to use in your first morning intakes. Other dairy products like fresh cheese and yogurt are also good sources of protein and fat, so we can buy the typical two-pack of fresh cheese and a complete package of yogurts, the classic eight-pack. It is not relevant if these products are skimmed or whole. You can include them in the way you prefer, according to your energy requirements. Remember that it is not advisable to exceed two daily servings of dairy in order not to displace other foods of greater interest. Also, if you can’t live without cheese, you can get a pack of cheese slices of good nutritional quality.
Eggs cannot be missing in our diet, since they provide proteins of great biological value, as well as other micronutrients of interest such as vitamins A, D and E, in addition to phosphorus and zinc, among other minerals. According to the latest scientific evidence, the egg can be part of our daily diet without any problem. Therefore, with a classic package of 12 eggs for a week we will have enough, and we will even have more than enough for the next few days.
Regarding fresh meat and fish, if we propose a menu with weekly purchases we should choose to consume these products during the first days, since they are quite perishable. For this reason, it can be quite interesting to resort to frozen or canned options, such as the popular cans of tuna, since they allow us to preserve food longer and organize our menu more effectively.
For example, we can buy: a frozen salmon slice and a tuna slice, as well as a package of filleted chicken breasts to later freeze what is left over. In this way we will achieve the 125-150 grams of meat (two fillets) or fish (one slice) generally recommended for a serving of meat or fish.
Within the group of cereals we must prioritize those whole foods or those made with the whole grain. This includes both bread and the donuts, picks or breadsticks that usually serve as an accompaniment, and which could be more interesting due to the superior durability they offer compared to bread. The amounts vary greatly according to personal preferences, but we could establish approximately 250-300 grams per week, which would be approximately equivalent to a bag of spouts or whole wheat breadsticks.
In addition, we can also get a package of macaroni or whole-grain spaghetti for the whole week, although surely we will have plenty and we will have more time. If we focus on nuts, we should have two packages of almonds, peanuts, walnuts, cashews, or a mix of natural nuts in their absence, to be able to consume them throughout the week.
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Regarding legumes, we can choose to buy their dry or canned versions. If we opt for legumes dry, the quantities are less important since we can store the food for a longer time. However, and despite the fact that canned legumes offer a longer shelf life than dry ones, we must bear in mind that once we open a canister we must consume them in a short time, approximately 48 hours. The approximate quantities would be two jars of legumes: lentils, beans or chickpeas, depending on individual preference. With these amounts we would cover between three and four weekly servings of legumes in the diet, for example through classic stews or improvising salads with legumes.
This broad set of plant foods is key to maintaining optimal levels of vitamins and minerals, so it will be necessary to include sufficient amounts of fruits, vegetables and vegetables in each and every one of our dishes.
If we talk about quantities, try to have in your weekly pantry at least 20 pieces of varied fruit per person, whether they are bananas, apples, pears, oranges, kiwis, tomatoes or any other fruit that is the object of food desire in your particular case. In this way, we can consume between two and three pieces of fruit a day without problems.
Regarding fresh vegetables, it would be interesting to have at least an amount equivalent to another 20 individual servings, with the aim of reaching between two and three daily servings of this food group. For this, we can cut fresh vegetables such as zucchini, eggplant, broccoli or carrot so that we get about 200 grams, the amount indicated approximately per serving. We can also use freezing to make the vegetables last longer in case they are too large.
Another interesting option is canned vegetables, such as peppers, artichokes or asparagus. In this way we will be able to control much more precisely the quantities that we will buy in the supermarket for a whole week.
If we talk about fat, we cannot forget olive oil, being preferable to have its virgin or extra virgin version. In this case, and depending on our cooking style, the amounts of oil can be quite variable. However, if we focus on a diet with few fried preparations where we use small amounts of oil to cook and season the salad, with a 500 mL bottle you can have enough oil for a month, approximately. Also, remember that from Vitónica we offer you a weekly menu with healthy foods so you can get ideas and cook delicious dishes with all these foods that we offer you.