Aw fɔ pik it ɛn drink we gɛt wɛlbɔdi we yu de go na di stoa? (Healthy Grocery Shopping) Lɛ wi tɔk bɔt dis!

Di tin dɛn we wi kin bay na di stoa ɛvri wik, dat na di tin dɛn we wi kin bay fɔ it, kin mek wi pikin dɛn gɛt wɛlbɔdi bad bad wan. Nɔto dat nɔmɔ, bɔt dis kin ɛp bak fɔ mek pikin dɛn gɛt gud abit bɔt it we gɛt fayn fayn tin dɛn. Bɔt we wi go na di stoa ɛn si ɔl di it dɛn we gɛt bɔku bɔku kɔlɔ, fayn fayn it dɛn ɛn swit drink dɛn, wi kin de ful-ɔp wi kat dɛn wit tin dɛn we nɔ gɛt bɛtɛ tin fɔ it we wi nɔ ivin no, nɔto so? So, i rili impɔtant fɔ tek tɛm smɔl bɔt dis.

Yu tink se wi fɔ mek wan list bifo wi go na di stoa?

If yu rayt di tin dɛn we yu nid fɔ bay bifo yu go na di stoa, yu kin ridyus di nɔmba fɔ di tin dɛn we yu nɔ nid fɔ bay bad bad wan. Imajin aw i go izi fɔ yu if yu plan fɔ it fɔ di wan ol wik ɛn jɔs rayt di tin dɛn we yu nid na di list. Dɔn yu kin put it dɛn we gɛt fayn fayn tin dɛn lɛk fresh vɛjitebul, frut, mit we nɔ gɛt bɔdi, prɔtin we nɔ gɛt bɔdi (lɛk chukchuk, tik), ɔl grens, ɛn tin dɛn we dɛn mek wit milk we nɔ gɛt bɔku fat .

We yu de pripia it fɔ yu famili, tink bɔt dɛn tin ya:

• Put vɛjitebul ɛn frut dɛn we yu de it ɛvride. Mek am yu abit fɔ gi dɛn to yu pikin dɛn.
• Ridyus yu drink dɛn we gɛt shuga lɛk soda ɛn frut drink. Ivin frut jus we dɛn mek na os, dɛn fɔ mek am wit smɔl shuga.
• We yu de kuk, tray fɔ yuz vɛjitebul ɔyl, lɛk ɔliv ɔyl ɔ kanola ɔyl, instead fɔ yuz bɔta, majarin, ɔ lard .
• We yu de pik bred, siriɔs, pasta, ɛn rays, pik bred dɛn we dɛn mek wit ɔl yu gren instead fɔ pik bred dɛn we dɛn mek wit tin dɛn we dɛn dɔn mek . Fɔ ɛgzampul, pik bred we dɛn mek wit ful-ɔp ɔ atta bred instead fɔ yuz wayt bred.
• We yu de pik milk ɛn tin dɛn we dɛn mek wit milk, pik di wan dɛn we nɔ gɛt fat ɔ we nɔ gɛt bɔku fat .
• Tray fɔ put mɔ fish insay yu it, at le tu ɔ tri tɛm insay di wik.
• Ridyus di sɔl we yu de ad to yu it as yu ebul. Bifo dat, yuz ɔda spays dɛn fɔ mek yu gɛt flawa.

Apat frɔm vɛjitebul ɛn frut, wetin ɔda tin yu go ad pan di list?

Okay, so vegtebul en frut de pan yu list naw. Us ɔda gud tin dɛn wi kin ad? Mek wi si.

Fɔ it dɛn we gɛt bɔku prɔtin

Protein rili impɔtant fɔ di bɔdi. Pik fish (fresh, frɔzɛn, ɛn tin - mɔ salmon ɛn makrɛl), chukchuk we nɔ gɛt skin, tɔki, slim kɔt bif ɛn bɔd. If yu nɔ it mit, tofu, ligɛm we dɛn dɔn kuk (fɔ ɛgzampul, chikip, lentil, pis, ɛn grɛn bins), nɛt ɛn sid, ɛn eg na gud tin dɛn fɔ gɛt prɔtin.

Grens ɛn Sirial dɛn

Ɔl-grɔn-grɔnPik bred dɛn we dɛn mek wit ful-ɔp, tɔti, pasta, ɛn siriɔs tin dɛn. Dɔn bak, ɔtmil, brawn rays, bulgur/krak wit, bali, ɛn quinoa na fayn tin dɛn fɔ pik. Dɛn tin ya na gud say dɛn bak fɔ gɛt fayv.

Milk ɛn tin dɛn we dɛn mek wit milk (Dairy) .

As wi bin dɔn tɔk, pik milk, yogɔt, ɛn chiz we nɔ gɛt bɔku fat ɔ we nɔ gɛt fat . Yu kin pik bak ɔda milk we gɛt kalsiɔm , lɛk amɔnd milk ɔ soya milk.

Lɛ wi waka na di rayt rod ivin we wi de waka na supamakit!

If yu de go bay tin dɛn na supamakit, bigin fɔ bay tin dɛn na di say dɛn we de na do as yu ebul. Na dis say dɛn kin de bɔku pan di tin dɛn we kin mek pɔsin gɛt wɛlbɔdi, lɛk vɛjitebul, frut, tin dɛn we dɛn mek wit milk, ɛn fresh mit ɛn fish.

Dɔn, go na di say dɛn we de insay. Impɔtant tin dɛn de bak lɛk vɛjitebul dɛn we dɛn put insay tin ɛn frɔzɛn, siriɔs tin dɛn, ɛn tin dɛn we dɛn kin yuz fɔ mek kek. Bɔt na dɛn os dɛn ya we de insay de na di say dɛn we dɛn kin fɛn di it ɛn snek dɛn we nɔ fayn fɔ wɛlbɔdi . So, i bɛtɛ fɔ go na dɛn ais dɛn ya we yu de dɔn fɔ go bay tin dɛn. If i pɔsibul, i go fayn fɔ avɔyd di say dɛn we yu kin go fɔ it snek usay yu go si tin dɛn lɛk biskit ɛn chips insay paket dɛn we gɛt kɔlɔ.

Aw fɔ pik di bɛst vɛjitebul ɛn frut dɛn? Aw fɔ briŋ dɛn kam na os ɛn kip dɛn?

Ɛnitɛm we i pɔsibul, pik vɛjitebul ɛn frut dɛn we de insay di sizin . Da we de, di teys kin bɛtɛ ɛn di kwantiti nɔ kin bɔku. Go na yu lokal fama in makit ɔ na wan smɔl shɔp we de nia di rod . Da we de, yu kin bay fresh tin frɔm wi yon fama dɛn. Bɔt, nɔ bay tumɔs we yu nɔ go ebul fɔ yuz bifo i bad, nɔto so?

Wan fayn we fɔ tich pikin dɛn bɔt dɛn tin ya na fɔ kɛr dɛn go na fam ɔ gadin ɛn lɛ dɛn pik dɛn yon frut . I go bi nyu ɛkspiriɛns fɔ dɛn, ɛn i go mek dɛn want fɔ it bak.

Okay, if wi no pik dem wi sef, hau wi go sabi if di vegtebul and frut we wi de bai fo stoa fresh? Frɔm bin pɔd to papaya, ɔl di vɛjitebul ɛn frut dɛn gɛt tin dɛn we de sho se dɛn rayp ɛn fresh .

• We yu de pik vɛjitebul, pik di wan dɛn we fresh ɛn we luk fayn . Bɔku pan di vɛjitebul dɛn fɔ tinap tranga wan we yu tɔch am. Nɔ it di wan dɛn we dɔn wilda, we dɔn brus, ɔ we de sho sayn dɛn fɔ se dɛn dɔn pwɛl.
• We yu de pik frut , nɔ yuz ɛni wan we gɛt brus . Bɔt mɛmba se sɔntɛnde, wetin de luk fayn na do nɔ kin de di bɛst kɔndishɔn insay.
• If dɛn kip am fayn , yu kin kip fresh frut ɛn vɛjitebul fɔ lɔng tɛm. Sɔm vɛjitebul dɛn kin de na frij fɔ sɔm dez. Yu kin kip rut vegjetabul lɛk kabij ɛn karɔt fɔ lɔng tɛm pas dat.Stɔr di potato ɛn anɔynt na say we kol, dak, ɛn gɛt briz. Yuz frut ɛn vɛjitebul dɛn we kin wilt ɛn pwɛl kwik kwik wan fɔs. Kip di wan dɛn we kin las smɔl fɔ leta.

Lɛ wi lan bak bɔt frɔzɛn ɛn tin fɔ it vɛjitebul ɛn frut dɛn.

Fresh frut ɛn vɛjitebul dɛn kin swit. Bɔt frut ɛn vɛjitebul dɛn we dɛn dɔn frɔz ɛn we dɛn put insay tin fɔ it kin rili fayn bak . Dɛn kin kip dɛn fɔ lɔng tɛm, ɛn di tin dɛn we dɛn de gi kin fayn jɔs lɛk di wan dɛn we dɛn jɔs gɛt . Bɔku pipul dɛn kin tink se frut dɛn we dɛn kin put insay tin ɛn frɔz nɔ fayn, bɔt nɔto so if yu pik dɛn di rayt we.

Di tin we impɔtant pas ɔl na fɔ pik tin dɛn we nɔ gɛt sos ɛn we dɛn ad shuga . If yu de bay tin frut, chɛk di lɛbl fɔ pik di wan dɛn we dɛn pak insay jus instead fɔ put insay shuga srɔp .

Mɛmba se: Jɔs lɛk aw yu nɔ go bay frut we gɛt brus, nɔ bay frɔzɛn vɛjitebul paket if i rɔtin, di bɔks wet, ɔ di pak dɔn rɔtin. We yu de bay tin dɛn we dɛn put insay tin, nɔ ɛva bay tin we gɛt big dent, we tan lɛk se i dɔn swel, ɔ we lik .

Yu fɔ alaw ples bak fɔ mek yu it smɔl tin, nɔto so?

We yu de tray fɔ mek ɔlman na yu famili it fayn , yu go tink se yu nid fɔ ban ɔl di swit ɛn snek dɛn wan tɛm. Bɔt if yu kɔt swit ɛn snek dɛn we yu pikin dɛn lɛk wantɛm wantɛm, dat kin mek yu nɔ gɛt bɛtɛ tin fɔ it . If yu pikin dɛn tink se, "O, wi nɔ go mek dɛn it dɛn tin ya," dɛn kin tɛmpt fɔ slip insay mɔ pan di it dɛn we dɛn nɔ fɔ it we dɛn de go ɛn kam.

So, i impɔtant fɔ balans, nɔ fɔ put strikt lɔ ɔ alaw dɛn fɔ it ɛnitin we dɛn want . Nɔ tɔk tin lɛk ‘dis na bad it’ ɛn ‘dis na gud it’ as yu ebul. Bifo dat, mek yu pikin pik snek wan wan tɛm, ilɛksɛf na di stoa ɔ na os . Fɔ ɛgzampul, pikin we lɛk chips kin pik wan bag we gɛt chips we nɔ gɛt bɔku fat ɛn wan bɔtul salsa frɔm di stoa. We dɛn rich na os, dɛn kin ɛnjɔy tu smɔl bol dɛn we gɛt chips ɛn salsa!

So, lɛ wi mɛmba wetin wi bin de tɔk bɔt, nɔto so?

Fɔ tɔk am simpul wan, if yu tek tɛm smɔl we yu de go bay tin, dat go ɛp yu ɛn yu famili fɔ gɛt wɛlbɔdi .

• Mek wan list bifo yu go shop. Dis go ɛp yu fɔ avɔyd fɔ bay tin dɛn we yu nɔ nid.
• Yu fɔ put tin dɛn lɛk fresh vɛjitebul, frut, ɔl gren, mit we nɔ gɛt bɛtɛ fat, ɛn tin dɛn we dɛn mek wit milk we nɔ gɛt bɔku fat fɔs .
• Na di supamakit, luk di shelf dɛn we de na do fɔs, dɔn go to di ɔda wan dɛn. Stay as fa frɔm di snek ais dɛn as yu ebul.
• We yu de pik vɛjitebul ɛn frut dɛnChek fɔ fresh ɛn kip dɛn fayn fayn wan.
• If yu bay tin dɛn we dɛn dɔn frɔz ɔ we dɛn put insay tin fɔ it, pik di wan dɛn we nɔ gɛt shuga ɔ sos we dɛn ad.
• Alaw fɔ it smɔl tin ɛvride. Nɔ go rawnd fɔ ban ɔltin.

Di tin we impɔtant pas ɔl na fɔ tɔk to yu pikin dɛn bɔt dɛn tin ya ɛn mek dɛn put an pan dɛn tin ya we dɛn kin disayd fɔ du. Dɔn dɛn go yus bak to gud it we dɛn yɔŋ! Wi de wish una ɔl gud wɛlbɔdi!

` Fɔ it we gɛt wɛlbɔdi, fɔ go bay tin fɔ it, it we gɛt fayn fayn tin dɛn fɔ it, pikin dɛn it, wɛlbɔdi layf, it list, fresh vɛjitebul ɛn frut