grocery haul day let's get some healthy
food in this house before i hit the
grocery store i like to make sure
two things number one i eat we make
better food decisions when we're well
fed
and number two i have a grocery list and
it's okay if it's just a mental list but
i know what i want
i get in and i get out i don't spend an
hour wandering around the grocery store
grabbing stuff i don't need i got my
mask i'm ready to go in case you're
watching this
five or ten years from now i'm not
robbing the store we had a pandemic in
2020 let's go do this
i always start in the produce section
this is 80
of my grocery haul right here this is
home base i'm shooting for variety so
i'm trying to get stuff
that i haven't eaten in a while and that
keeps me always rotating so let's get
some greens
some green collards number one source of
calcium in nature
i bring all my own bags and just keep
reusing so the plastic juice is bare
minimum
some kale can't go wrong with kale i
love rainbow chard
this one is a little beat up doesn't
look
super fresh so not gonna take this one
today
i get organic if i can but i don't worry
too much about it
the evidence is not super clear we
covered it in a past video
so stuff with thick peels like banana or
orange
i worry a little bit less about and
stuff we eat whole like greens
i lean a bit more towards organic but
i'm not stressed about it
asparagus i love these steamed some
tahini on top
yum let's get some sprouts i love these
in salads
i'm gonna get one red pepper vitamin c
powerhouse did you know they're all the
same the green the yellow and the red
peppers i used to think they were
different varieties
just picked earlier when it's green or
ripe when it's red
some tomatoes let's get a turnip haven't
had these in a while
a couple sweet potatoes lots of
beta-carotene great for helping with
iron absorption
mushrooms love them so tasty in salads
and soups let's get
this one i'm gonna do some grapes
polyphenols
anti-inflammatory antioxidants couple
oranges
a couple avocados nature's butter great
unsaturated fat
solid source of fiber bananas they're
like my favorite fruit
i guess it's my brazilian roots couple
apples these look amazing
gonna get some of these plums tempeh
love it let's get to these
super protein source lowers your
cholesterol amazing
okay i'm basically done with this
section so here's what i got so far
this is my grocery haul for one for
about one week obviously if you're
shopping for a family you gotta buy way
more
so i'm about eighty percent done now
it's pretty fast i'm missing two main
staples
cereal and beans most of the store i
didn't even look at
there are 17 aisles in here and i
literally focus on two or three
most of this place doesn't even exist in
my mental map if i have
junk food sitting at home i'm gonna eat
it sooner or later but
at the store i can make these decisions
very consistently now of course this is
my system it's an example of my weekly
grocery haul it works really well for me
but of course you have to personalize
take what works for you and ignore the
rest okay inside an aisle same logic i'm
gonna walk
right past all the sugary cereal i make
a bee line for the oats not interested
in all the sugar added varieties
i'm going straight for these bad boys
steel cut
oats grab two or three of these done
next okay beans
same logic i'm gonna grab whatever i
haven't had the longest
i had lentils and split bees recently
so this time i'm doing black beans i'm
gonna do some black-eyed peas
a couple of these for one week grocery
haul a dollar a pound
love it grains i already have i got rice
i got quinoa i got bulgur at home so i'm
good on those
i'm almost done spices i'm good on i
love this stuff but i have a lot of them
at home
okay nuts let's get some walnuts
packed with ala is beautiful
and some almonds i'm gonna get some
pumpkin seeds i like to throw these on
oatmeal sometimes
they have a lot of polyunsaturated fat
and magnesium
some of these products are going to be
different in other countries or
different cultures
and i made a video actually with a
grocery haul in japan so the principles
can be applied
cross-culturally but i'd love to hear
your views what do you do different
or what products do you not have access
to or what's similar to me let me know
okay frozen section
frozen berries i love those always have
a bag or two of these in the freezer
they're great on oatmeal great for
smoothies and
they double as a snack too i get some of
my veggies frozen
like edamame and corn we had a recent
video on how the nutrition isn't really
inferior in the frozen veggies so that's
really convenient
and i ran out of flaxseed i got them
pre-ground i'm lazy but
if you get the whole seeds and you grind
them yourself same thing that's
basically the grocery haul that was like
10-15 minutes maybe you don't like some
of the foods i like no problem
just take the principles and adapt to
your preferences
and your circumstances now here's a
couple things that are not staples for
me but i get them sometimes to mix it up
bread and pasta not staples but i get
them once in a while
and i try to shoot for 100 whole wheat
but
i got some bread last week so i'm going
to try to stick to intact grains for a
while
peanut butter sometimes i get it and i
don't do any of this
processed stuff with the oils added i do
this one
peanuts only so it's basically ground
peanuts and
olives love olives my portuguese roots i
guess
i got an excuse for everything dates
super sweet sometimes get those as a
snack but i got some recently so i'm
gonna give it a couple weeks
sometimes i have one of these that's
pretty processed but in the background
of a pretty careful diet no biggie i'm
not too worried i'm not worried about
perfection or being a hundred percent
i'm trying to stay consistently healthy
the staples are solid
what i do once a month not too worried
about raisins
sometimes i do that as a snack so that's
a typical grocery haul for me let's see
what the damage is
i actually went a little overboard this
will probably last me a week and a half
to two weeks
and it came down to 88 bucks which is
about right
usually grocery haul for one week is
around 60 or 70 bucks here
so that makes sense some of you might be
watching this and thinking
man this guy's an alien who eats like
that and some of you are probably
thinking i have a long way to go because
you eat even healthier
and if that's the case definitely hit me
up in the comments below and
don't pull any punches but for the ones
thinking i could never
do that i just want to tell you number
one
you don't have to and number two you
don't have to determine your end
destination
before you take step one so for anybody
who's interested in eating healthier
i want to encourage you to do it on your
own time
step by step run your own race i didn't
grow up eating like this
i wasn't eating like this 10 or 15 years
ago so don't worry about
replicating my grocery haul or my diet
just think like this
what's one thing i took from this video
that could work
for me and that i could start doing
today
that's all it takes that's all you got
to think about and if you need more
actionable tips we covered a lot of them
including mindsets
in this video so check it out and now if
you'll excuse me i'm going to
go destroy all that food in there it's
really hot out here
take care peace