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Making healthier choices while grocery shopping: Here's what you should be adding to your cart at the supermarket

19 August 2024 dot 6 min read
Good morning exercise
When it comes to grocery shopping there are items that we add to our cart every single week without fail. Typically, this includes meat, vegetables, fruit, and also snacks, treats and drinks.
 
The latter items are those we know we should try to avoid but end up picking them up each week.
 
Increasingly, more people are also turning to online grocery stores to do their grocery shopping. Be it purchasing from a physical supermarket or from an online store, here are a few healthier food options you might like to add to your cart while shopping for your weekly household consumption needs.

#1 Nuts

You need to snack, but you also know that candy and chocolates are not great for your health. Here's where nuts can solve your problem.
 
Nuts are high in fibre, vitamins, antioxidants and anti-inflammatory properties. Nuts are also known to be good for heart health. The best part is that nuts are nutritious . For example, almonds have the highest calcium content while walnuts contain one of the highest amounts of omega-3 fatty acids.
 
Nuts can also be added as toppings to your meals. Cashews can be added to your stir-fry, while almonds, pecans and walnuts can be tossed into your salads.
 
Do note that you should avoid purchasing candied nuts or salted nuts, as the health benefits may be negated by unhealthy ingredients you should avoid.  

#2 Yogurt

Yogurt contains a high levels of calcium and protein, and is low in fat. Calcium is an essential nutrient that promotes healthy teeth and bones, while protein is the building block of bones, muscles, cartilage, skin and blood.
 
Yogurt is also good a source of probiotics, which is known to promote gut health and prevent digestive problems.
 
When shopping, choose low-fat and low-sugar yogurt, plain yogurt or Greek yogurt over sweetened yogurt which is higher in sugars and calories. What you can do is add your own fresh fruits to the yogurt for a tastier and healthier treat.

#3 Oats

Oats are high in dietary fibre which can help to reduce LDL cholesterol and overall cholesterol levels. Oats also help to reduce blood sugar levels and slows down the time it takes for your stomach to empty of food, making you feel full for a longer period of time. Protection against heart disease is also another benefit of eating oats on a regular basis.
 
Oats also make for a healthy breakfast, but takes some effort to cook. Instant oats can be a good alternative and overnight oats are also a healthy breakfast that can be prepared the night before.

#4 Olive oil and avocado oil

Olive oil is one of the healthiest and most versatile oils to cook with. It makes great dressings for salads and dips for bread. 
 
Extra virgin olive oil is the highest quality of olive oil, produced from the cold pressing olives without any heat or chemical treatments. Extra virgin olive oil contains high amounts of monosaturated fats that are known to help fight LDL cholesterol levels.
 
However, extra virgin olive oil has a relatively lower smoke point making it ideal for low and medium-heat cooking. Cooking with extra virgin olive oil at high temperatures increases the risk of burning the oil and affecting the taste of your food.
 
Avocado oil on the other hand, has a high smoking point, making it a great alternative to olive oil as it can be used to cook food at higher heat levels while retaining its health benefits. Avocado oil also has numerous health benefits as it contains oleic acid, Omega-3 fatty acids, potassium and vitamin E.

#5 Salmon

Fish that are rich in omega-3 fatty acids include salmon, sardines, tuna and mackerel. Fatty fish like these contain polyunsaturated fatty acids and vitamin D which have been linked to better bone health.
 
Salmon can be commonly found in most supermarkets. Packed with omega-3 fatty acids, vitamin B, vitamin D, potassium, DHA and more, regular consumption of salmon has been linked to lower risk of diseases such as heart disease.

A healthier grocery cart translates to a healthy you

What goes into your grocery cart will eventually end up in you or your loved ones. Ensuring you add healthier items to your grocery cart, while simultaneously reducing unhealthy products, will naturally lead to clean eating.
 
Focusing on the health benefits of the food products you put into your cart not only benefits your health, but also benefits your wallet. Firstly, you will be able to master impulse candy, chocolate, snack and drink purchases that are typically overpriced.
 
In addition, you can also tap on AIA Vitality to receive cashbacks and discounts on your insurance policies, health screenings and assessment, gym memberships and fitness devices.  
 
Encouraging you to make better and healthier decisions at the supermarket, AIA Vitality allows you to earn up to 20% cashback on HealthyFood™ products at Cold Storage. This food range includes vegetables, fruit, high-fibre carbohydrate-rich foods, protein-rich foods, dairy products, lentils and legumes, and healthy fats and oils.
 
Start putting these healthy items into your cart to start earning cashbacks today!
 
This article was originally published on 17 May 2019 and updated with new information.

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