The next time your refrigerator or pantry is empty, use these shopping lists as your guide to buying the BIFAT Center’s grocery essentials.
Remember, BIFAT isn’t about avoiding fat or counting calories. We’re about choosing nutrient-rich whole foods that will provide you with energy and nutritional value.
And not all fats are bad. Including healthy fats in your diet — especially from fish and plant-based sources — may help reduce your risk of heart disease.
•Whole grains like quinoa, rice, and oatmeal
•Berries (e.g., strawberries, raspberries, blackberries or blueberries)
Remember that frozen fruit and vegetables have all the same benefits as fresh fruit and vegetables. But when it comes to canned and dried fruit or vegetables, watch out for added sugar and preservatives (sodium).
•Oily fish like salmon, herring, and trout (provides omega-3 PUFAs*)
•White fish like tilapia, snapper, or grouper
•Beans (e.g., kidney, navy, pinto, and black beans)
*Research shows that omega-3 polyunsaturated fats (PUFAs) may lower a person’s triglycerides (the fat in the blood).
•Leafy greens (e.g., spinach, kale, microgreens, and arugula)
Vegetables are an important source of antioxidants. Antioxidants are molecules that protect your cells from damage. They may also prevent eye problems and lower your risk of heart disease and certain types of cancers.
•Almond butter ☨
•Olive oil ☨
•Hemp, chia, and flax seed (provides omega-3 PUFAs)
☨ Plant-based monounsaturated fats can be found in avocados, almond butter, and olive oil. These heart-healthy fats may protect against heart disease by lowering bad cholesterol (LDL) and triglycerides. They’ve also been found to raise good cholesterol (HDL).
Some of the items listed above might surprise you but remember, eating nutrient-rich, whole foods every day is a great way to boost your health. They can keep your body running smoothly and may decrease your risk of developing diseases like heart disease and diabetes.
If you want to work with a dedicated healthcare provider to make meaningful changes to your food and health habits, contact us at BIFAT Center. We’re here to help you take the first step to a new, healthier lifestyle.