Latest news with #whole foods

Health Line

What is the 5-4-3-2-1 Grocery Shopping Method?

The 5-4-3-2-1 grocery shopping method simplifies grocery shopping while still prioritizing whole foods. It can be modified to fit different dietary needs if necessary. Sometimes, going to the grocery store can feel like a chore. It can be mentally tiring to make a list every week. Some weeks, you may be so busy that you find yourself unable to find the time to sit down and make a list. Without a list, you may end up overspending or buying items you do not use. This food can take up space in your fridge or pantry, and it may even end up expiring if you forget about it. The 5-4-3-2-1 grocery shopping method is an easy way to ensure you buy the right amount of food while still prioritizing balanced eating. How to shop Each number in the 5-4-3-2-1 method represents the quantity of a category of food. The original version of this method includes: five vegetables four protein sources three fruits two carbohydrates one 'treat' When choosing proteins, try to limit or avoid processed red meats, such as bacon. These are linked to adverse health outcomes, such as an increased risk of cancer and cardiovascular disease. When choosing carbohydrates, try to avoid refined carbohydrates, such as white bread and other items made with white flour. Consumption of refined carbohydrates can increase your risk of obesity. Of course, you don't have to completely restrict processed foods or foods high in added sugar. A 'treat' food can be a bag of chips or your favorite ice cream. It is important to remember that all foods can fit into a balanced diet in moderation. Meal planning with the 5-4-3-2-1 method When using this grocery shopping method, it can be helpful to use a template when planning your meals for the week. Each meal can have a protein, a carb, and a vegetable. It can also help to choose recipes that share common ingredients. For example, if you buy chicken breasts for one of your proteins and rice for one of your carbohydrates, you may use them for two dinners and swap out the vegetables to add variety. Modifications The original version of this method may not be suitable for all eating patterns, or you may just want to change things up. You can modify it to suit your needs. For instance, it is important to keep in mind that meat is not the only source of protein, especially if you are following a vegetarian or vegan diet. Other sources of protein you may consider include: If you want to increase your fiber intake, you may also want to swap the fruits and the proteins. So instead of four proteins and three fruits, you could buy four fruits and three proteins. Considerations Sticking to the 5-4-3-2-1 method at all times will not always be feasible. For instance, it does not account for seasonings, herbs, condiments, or staples such as olive oil and butter. You may also plan on making meals that call for specific ingredients that fall outside of the scope of the categories in this method. For these reasons, you may want to use the 5-4-3-2-1 method as a starting point for your grocery shopping instead of sticking to it rigidly. Takeaway The 5-4-3-2-1 grocery shopping method streamlines the process of obtaining essential items from the grocery store to make balanced meals. It can adapt to fit specific diets, and you can shuffle around the categories as you see fit.