Yintoni onokuyithenga kuMrhwebi uJoe, ngokutsho kweeDietitians

Umxholo

• Uluhlu lokuThengisa lukaJoe # 1
• Uluhlu lweentengiso lukaJoe #2
• Uluhlu lokuThenga loMrhwebi uJoe #3
• Uphengululo lwe

Ngaba wakha wadibana nomntu ngaphandle ubudlelwane obunzulu boMrhwebi uJoe? Hayi. Kuyafana. Nabo bathatha "ukuthenga igrosari ngowona msebenzi umbi kakhulu eMhlabeni" bayayixabisa i-treavetrove yokwenyani ye-snacks emnandi, e-wallet-friendly kunye ne-staples kwigrocer ethandwayo. Akunakukhanyela ukuba unokufumana zonke iintlobo ... masizibize ngokuthi "i-indulgences," kwa-TJ's (ingaba unayo ibhotela yecookie okanye i-chocolate lava gnocchi?), kodwa ikwayindawo egqwesileyo yokuthenga iipeki ezinempilo kakhulu - leyo khala ngendlela, indlela amaxabiso afikelelekayo kunezinye iivenkile ezininzi zegrosari. (Eyeleleneyo: Ngaba Kungcono Ukuhlala Kufutshane noMrhwebi uJoe okanye ukutya okupheleleyo?)

Ukufumana isitampu sokugqibela sokuvunywa, abezokutya bagqogqa iishelufa zabo kwaye babelana ngezinto ezilungileyo zokuthenga kwiTrader Joe's ukuba banikwe uhlahlo-lwabiwo mali olunobungakanani beedola ezingama-30 kuphela. Ngaphambili, iingcebiso zabo malunga nokuthenga kwi-Trader Joe's.

Uluhlu lokuThengisa lukaJoe # 1

I-Dietitian: I-Tory Stroker, i-M.S., i-RD.

I-Organic Tofu, i-2.49 yeedola

Okokuqala kuluhlu lukaStroker "Yintoni onokuyithenga kuMrhwebi kaJoe" yibhloko ephilayo ye-tofu. "Le yenye yeeprotein endizithandayo, kuba iqulethe zonke iiamino acid eziyimfuneko emzimbeni wakho, utshilo uStroker. Landela ukhokelo lwakhe kwaye uyidibanise ne veggies kunye nerayisi emdaka okanye i-farro ngokukhawuleza kwaye kulula evekini i-stir-fry.

Iilentile ezinomphunga, i- $ 3.29

Iilentile zizityebi kwifayibha kunye nomthombo omkhulu wentsimbi, i-boon enkulu ukuba uyi vegan okanye imifuno; abantu abalandela ezo ndlela zokutya bahlala bengenayo i-iron, utshilo uStroker. Ucebisa ukuphosa eyona nto ingcono yokuthenga kwi-Trader Joe's kwiisaladi okanye ii-quesadillas kwaye uqhwabela izandla into yokuba ziphekwe kwangaphambili kwaye azifuni nakuphi na ukutsalwa kwamanzi, ukunyusa into elula.

I-Creamy (Akukho-Ityiwa-Yongezwa) Ibhotolo yamandongomane, $ 3.49

"Ndihlala ndixelela abathengi bam ukuba kufuneka kubekho into enye edweliswe kwileyibhile yesithako sebhotela ye-peanut: i-peanuts," kusho uStroker. Oku kuyahambelana nomthetho osayilwayo, kungabikho shukela, ityuwa, okanye iioyile. “Ihlangabezana ngokupheleleyo nemigangatho yam ngaphandle kokwaphula ibhanki,” utshilo. (Ngakumbi apha: IsiKhokelo sakho esiGqibeleleyo seNut butter)

Iitumato zaseKumato, $ 3.49

Nokuba kubusika obungasekhoyo, le itamati ikunandipha ngokufanelekileyo i-tomato-ey, kwaye ayifani nekhadibhodi odla ngokufumana ezivenkileni. "Kwaye batyebile kwi-lycopene, elungele zombini ulusu lwakho kunye nempilo yentliziyo," uchaza uStroker. Nje ukuba ugoduke neyona nto ilungileyo yokuthenga kwi-Trader Joe's, zisebenzise kwi-TikTok yokubhaka i-feta pasta iresiphi.

Yogurt yamaGrikhi Yonke into iBagel Dip, $ 3.49

"Ndiyazixakekisa kwaye ndikhwele ngokupheleleyo kuyo yonke into ye-bagel bandwagon. Ndiyayithanda le nto isasazwa kwi-toast yengqolowa epheleleyo kunye ne-salmon yokutshaya njengempilo ethatha yonke i-bagel enesonka samasi kunye ne-lox, utshilo uStroker. Ikwatsala umsebenzi ophindwe kabini njengeapp enkulu; uhlala eyibhangqa ne-crudité xa kusiza iindwendwe. (Ukwathe phithi? Nazi ezinye iindlela zokuyila zokusebenzisa isinongo.)

AmaBlueberries asendle afriziweyo, $ 2.49

"Ukugcina ifriji yakho iziqhamo kunye nemifuno yenye yeengcebiso zam eziphezulu zekhitshi elisempilweni. Yenye into elungileyo xa imveliso entsha inexabiso okanye ingekho ngexesha lonyaka," ucacisa uStroker. Uthatha lamajikijolo aphethe i-antioxidant, kwaye uyathanda ukuwasebenzisa endaweni yesiraphu ye-maple: "I-Microwave yona umzuzu omnye kwaye uyisebenzise njenge-delish topping ye-peanut butter toast okanye i-waffles epheleleyo yengqolowa."

Sauerkraut, $3,99

Mhlawumbi eyona nto yothusayo kolu luhlu lwe "Yintoni onokuyithenga kwiTrader Joe's" yi-sauerkraut, kodwa themba, kufanelekile ukongeza kwinqwelo yakho. I-Stroker icebisa ukuba yongezwe kwiisaladi ze-crunch kunye ne-brine-y incasa, kunye nedosi egqwesileyo ye-probiotics ye-good-for-amathumbu akho.

ICarlifonia Veggie Burgers, $ 3.49

Gcina ezi zinto nanini na ixesha ufuna ukhetho olukhawulezayo, olulula, nolusempilweni. I-Stroker iyabathanda ukubakhonza kuyo yonke ingqolowa yengqolowa okanye ngaphezulu kwesaladi kwaye yongeze ukuba ikwayindlela efanelekileyo engeyiyo eyenyama ye-BBQs kunye nexesha lokugcoba lasehlotyeni. (Idibeneyo: I-Crazy-Good Burger Recipes ye-Vegetarian Cookout)

Iindleko ezipheleleyo: $ 26.22

Uluhlu lweentengiso lukaJoe #2

I-Dietitian: U-Brittany Modell, i-M.S., i-RD, i-CDN, umsunguli we-Brittany Modell Nutrition kunye ne-Wellness

Iilentile ezinomphunga, i- $ 3.29

Ewe, ubona kabini kolu luhlu "Yintoni onokuyithenga kwiTrader Joe's." Imodeli, efana ne-Stroker, iphinde ibe ngumlandeli we-lentile eqhumayo, iqaphela indlela i-nutrient-dense (kwaye imnandi!) "Ndiyakuthanda ukuzongeza kwiisaladi, ukuzidibanisa neavokhado namaqanda, okanye ukuba nazo zodwa. Ndikhetha ukubanda, kodwa ungazifudumeza." Iintlobo-ntlobo sisinongo sobomi.

Iimbotyi eziMnyama, i-$.99

Iimbotyi zilayishwa ifayibha kunye neprotheyini, kwaye azibizi kakhulu, utshilo uModell. Uthanda iimbotyi ezimnyama ngokukodwa ngenxa yokuguquguquka kwazo, zilungele ukongeza kwi-tacos, izitya, okanye iisaladi; Uzixuba kunye neetumato enkonkxiweyo ngesitya esimnandi secala.

I-Tofu yahluma iFim eyongezelelweyo, i-$ 2,49

Olunye ukhetho oluphindaphindiweyo, uModell uthi le proteni isekwe kwizityalo inokusebenza nanini na emini. “Ungayikrazula isidlo sakusasa, uyongeze kwisaladi kwisidlo sasemini, okanye wongeze kwipasta ukuze unyuse iprotein kwisidlo sangokuhlwa,” utshilo, esongeza ukuba iphantsi kweekhalori kunye namafutha. (Idibeneyo: 6 Iimpazamo ozenzayo xa upheka iTofu)

I-Oyile yePopcorn yeoyile, $ 1.99

Xa uhlaselo lokutya okulula luzifikela ibhegi yale nto intle onokuyithenga kwiTrader Joe's. "Yi-snack egcwele i-fiber-rich onokuthi uyidle naliphi na ixesha lemini. Mna ngokwam ndiyakuthanda ukuyidibanisa netshokholethi emnyama ye-sweet and salty treaty, "utsho uModell. (Yibani nenkuthazo kwezi ndlela zokupheka zeepopcorn.)

I-Outs yeGolden yasimahla, $ 3.50

"Ezi zezinye zezinto ekufuneka ndizithengile kuba zingabizi kakhulu kwaye zilula," utshilo uModell. Udibanisa eyakhe nebhanana elisikiweyo kunye necephe lebhotolo yamandongomane kwisidlo sakusasa, nangona ungahamba kakuhle kwaye wonwabe ngeoyile yeoyile kunye netyuwa lolwandle.

Frozen Shelled Edamame, $1.99

Omnye umthombo ongabizi kakhulu kwaye ofanelekileyo weprotheni kunye nefayibha, uModell ucebisa ukugcina eyona nto intle onokuyithenga kwiTrader Joe's kwifriji yakho ukongeza ngokukhawuleza nangokulula ukushukumisa ii-fries kunye neesaladi.

IiChips zeBeet, $ 3

Ummangaliso: Ii-chips zikolu luhlu oluvunyiweyo lwe-R.D. "Yintoni onokuyithenga kwi-Trader Joe's." “Ezi zezinye zezneshwam endizithandayo, kuba zigcwele ifayibha,” utshilo uModell. Kunye nokudibanisa: Uluhlu lwesithako esincinci oluqukethe into enye kuphela-ii-beet. (PS ubusazi ukuba unokwenza iziqhamo kunye nee-veggie chips ekhaya, nazo?)

15-Minute Brown Rice, $3

Irayisi eqhelekileyo emdaka ingathatha imizuzu engama-45 okanye nangaphezulu ukuyipheka, ethi, xa ufika ekhaya ulambe ngeveki ebusuku, inokuba ziintsuku ezingama-45. Kungenxa yoko le nto uModell egcina olu khetho lokupheka ngokukhawuleza ukuze agqibe kakhulu nangaluphi na uhlobo lokutya. (Yisebenzise ukwenza le Brown Rice Kale Bowl kunye neWalnut-Sage Pesto kunye namaqanda othosiweyo, umzekelo.)

I-Broccoli efriziwe, i-$ 1,99; Amaqunube aqandisiweyo, $ 1.99

"Ndigcina imifuno eyahlukeneyo efriziwe kwisikhenkcezisi sam ngalo lonke ixesha ukuze ndikwazi ukubetha ngesidlo sangokuhlwa evekini nanini na," utshilo uModell. Ngaphandle kwezinto eziluncedo zezona zinto zibalaseleyo onokuzithenga kwiTrader Joe's, ufumana isondlo esigqibeleleyo, nayo: Imveliso efriziweyo iqabile kwinqanaba lokuvuthwa, ukugcina isondlo siqinile, utshilo. Zimbini ze-go-tos zakhe azithandayo? I-Broccoli kunye ne-strawberries, yangaphambili yokusetyenziswa ngexesha lesidlo sakusihlwa kunye neyokugqibela njenge-add-on kwi-smoothies, i-yogurt, okanye i-oatmeal.

Imango eyomileyo engasweetened, $1,99

Ukucinga ukuba uza kuthenga ntoni kwiTrader Joe's ukufezekisa iminqweno yakho yedessert? Imango iswekile ngokwendalo, ilungele nabani na ofuna indlela esempilweni yokwanelisa izinyo elimnandi. Qiniseka nje ukuba uya kwiintlobo ezingenaswekile ukuze ungafumani ezinye, ezenziweyo, iswekile, ulumkisa uModell.

Iindleko ezipheleleyo: $ 26.22

Uluhlu lokuThenga loMrhwebi uJoe #3

I-Dietitian: I-Wintana Kiros, i-RDN, i-LDN, umsunguli we-Reset Lifestyle.

Ukutya okuziinkozo okushushu okutya okuneMultigrain, $ 2.69

Eyona ndlela yokuxhasa amajoni akho omzimba kunye nomoya kukugcina isisu sakho sisempilweni, oko kuthetha ukuba kukutya okupakishwe nefayibha, ukutya okunesondlo, utshilo uKiros. Kungenxa yoko le nto wayila ubuchule bakhe "Wokuthenga kuLuhlu loMrhwebi uJoe", kubandakanya nokhetho lwakhe lokuqala, enefayibha engqondweni. Ivenkile yegrosari eshushu ye-multigrain cereal ayinikezeli kuphela iigram ezi-5 zefayibha kunye neegram ezi-5 zeprotheyini ngokuphakelayo, kodwa inokwenziwa ngokulula ngokwezifiso kunye neziqholo kunye nezongezelelo ukwanelisa incasa yakho eyodwa, uyacacisa. "Ndicebisa ukubilisa kunye nobisi lweamangile kwaye ndongeze isinamon kunye nemolasses, emva koko ndiyikhuphe ngesiqhamo sam esitsha," ucebisa njalo uKiros. Kwaye kuloo nqaku ...

Iibhanana ze-Organic, i-$ 2

“Iibhanana sesinye seziqhamo endizithandayo ngenxa yokuguquguquka kwazo kwaye ziluncedo,” utshilo uKiros. "I-snack enkulu kwindlela yokuphila ekuhambeni kwaye ihamba kakuhle." Sika ibhanana yobungakanani obuphakathi kwaye uyifake kwi-oatmeal yakho yasekuseni, isitya secereal, okanye isidlo sakusasa esismoothie ukuze ufumane amanqaku eegram ezi-3 zefiber, ucebisa. (BTW, ubisi lwebhanana yinto esemthethweni.)

UBrown Rice Medley, $ 1.99

Ngokufana noModell, uKiros ucebisa ukuba ubeke i-pantry yakho nerayisi emdaka, njengoko sisiseko esifanelekileyo sokusisebenzisa njengesiseko sayo nasiphi na isitya, utshilo. "Inokuthi ifakwe kuyo nayiphi na indlela kwaye inokudibaniswa naluphi na uhlobo lweprotheni, nokuba i-salmon okanye iimbotyi ezimnyama," uyongezelela.

Uhlobo lweembotyi zaseCuba eziMnyama, $ 0.99

Xa une-hankering ye-burrito yasekhaya, tsiba i-takeout kwaye ubambe inkonkxa yezi mbotyi zimnyama kunye nezilungiso ezimbalwa ozithandayo endaweni yoko. "Ezi mbotyi zinamava zilunge kakhulu kuba ziphekwe kwangaphambili, kwaye nangona zikwi-inkonkxa kwaye zingapheki, izithako zihlambulukile, yiyo loo nto indenza ndizive ngcono," utsho uKiros. (Idibeneyo: Ukutya okungama-21 okungasokuze kubi)

Isuphu ye-Lentil yemifuno yemifuno, $ 1.99

Iiresiphi zesuphu zihlala zingenzeki njengesidlo sangokuhlwa evekini kuba zihlala zifuna ixesha lokuba incasa zinyibilike. Kodwa ngale nto intle onokuyithenga kwiTrader Joe's, ungatsiba iiyure ezimbini zexesha lokumisa kwaye usike ngqo ekutyeni. “Esi sisidlo esimnandi esine-7 grams yeprotheyini kunye ne-8 grams yefiber yokutya,” utshilo uKiros. "Sisidlo esikhawulezayo nesilula esinokudliwa sodwa njengesophu okanye esidityaniswe nesaladi."

Creamy Almond Butter, $6,49

Abatyayo abangena-peanut akufuneki bayeke ngokucacileyo ukusasazeka kweTrader Joes. Ungayifumana ibhotolo ye-almond ekhrimu yegrocer, epakisha iigram ezisi-7 zeprotheyini kwinkonzo enye, utshilo uKiros. “Incasa njengeeamangile ezigcadiweyo, kwaye inencasa kwi-oatmeal okanye kwi-crackers njenge-snack,” utshilo. "Ikwahlangana kakuhle nezilayi ze-apile okanye amapere ukuze ufumane ukutya okulula okulingeneyo emva kwemini." (Ungasebenzisa ibhotela yebhotolo ukwenza ezi cookies ezi-5, nazo.)

I-Biryani yemifuno kunye neDumplings yemifuno, i-$ 2,69

Ukuba wehla kwindawo yokutya engumkhenkce, musa ukutsiba le veggie biryani. Ukutya ukutya ubushushu nokutya kubandakanya ibasmati irayisi, amatswele, ii-ertyisi eziluhlaza, ikhaphetshu, i-red bell pepper, iimbotyi ze-lima, i-cauliflower, i-oyile, kunye nezinye iziqholo - izithako uKiros athi uyazithemba. Enye into oyifunayo: Eyona nto intle onokuyithenga kwiTrader Joe's ibonelela nge-6 yeeprotein kunye ne-3 gram yefayibha ngokusebenza, utshilo.

I-Falafel efriziwe, $ 3.99

Umxube we-falafel yomrhwebi uJoe mhle umzamo wokubetha kodwa ukwenza ubomi kube lula ngakumbi, thenga i-grocer esele iphekwe, i-falafel efriziwe endaweni yoko. Njengomthombo olungileyo weprotein (i-8 yeegram) kunye nefayibha (i-6 gram) ngokusebenza, oku kukhetho kuluhlu lweKiros "Yintoni onokuyithenga kuMrhwebi kaJoe" yindlela elula yokwenza isidlo sifezekise, utshilo. Faka iibhola ezimbalwa kunye nemifuno kwipita, idityaniswe necala le-hummus, kwaye unesidlo sangokuhlwa esimnandi. (Kuya kufuneka uzame le falafel fattoush kwincwadi yokupheka uMolly Yeh.)

I-Organic Broccoli Florets, $ 3.29

Ngaba ujonge ukunciphisa ixesha lakho lokulungiselela isidlo? Yongeza ezi florets ze-broccoli kuluhlu lwakho "Yintoni onokuyithenga kwi-Trader Joe's." Kuba iiflorets zisikiwe kwangaphambili, awudingi kuchitha ixesha elininzi okanye amandla ukuze uthabathe efrijini ukuya kwipleyiti, utshilo uKiros. Gcoba nje okanye uqhube iiflorets, emva koko uziphose kwisitya sakho sikaBuddha okanye uzenze njengecala kwisitya sakho sepasta.

Ipakethe ye-3 yeeBhotile zeTshokholethi eziMnyama, $ 1.79

Isimuncumuncu esivunywe yingcali yezondlo? Kuthengisiwe. Ibha yetshokolethi emnyama yoMrhwebi uJoe ipakisha i-5 grams yefiber, i-3 grams yeprotheyini, kunye ne-40 yepesenti ye-USDA ecetyiswayo yesibonelelo semihla ngemihla sentsimbi, utshilo uKiros. Kodwa izinto zayo azipheleli apho. "Enye yeeshokholethi ezimnyama ezimbalwa ezinencasa ngokwenyani, ngokoluvo lwam," utshilo. Chomp kwi-bar ngqo-phezulu, okanye wenze isidlo sakusasa esifana ne-dessert ngokongeza amaqhekeza etshokolethi kwi-oatmeal eshushu okanye i-cereal ebandayo, ucebisa.

Iindleko ezipheleleyo: $ 28.61

Uphengululo lwe