At the supermarket, learn to recognize the most nutritious foods so you can make your own smart choices and buy good-for-you foods for a healthy diet. Avoid foods in the supermarket aisle that can challenge your healthful grocery shopping. Plan healthy, balanced meals in advance and make a shopping list of healthful foods. Arrive at the supermarket with your healthy foods shopping list and a full stomach to resist the temptation to impulse buy.
Here are some easy shopping tips to help you buy the most nutritionally rich foods that will make healthy eating enjoyable and delicious.
1. Fruits and Vegetables-
Experts recommend that people eat at least five to seven fruits and vegetables daily. Buy colorful fresh fruits and vegetables since they are the most nutritious. Powerful, healing phytochemicals imbue fruits and vegetables with brilliant colors of the rainbow. Colorful fruits and vegetables are low in calories, rich in vitamins and minerals, and high in beneficial fiber. Include Green (broccoli, leafy vegetables, kiwis, and grapes), Orange/Red/Yellow (tomato, sweet potato, oranges, lemons, pineapples, and strawberries), and Blue/Purple (blueberries and eggplant) fruits and vegetables in your diet. Buy dried fruits such as raisins and dried cranberries and add them to your favorite dishes. Also buy low-sodium canned and frozen fruits and vegetables, including canned vegetable soups and tomato sauce.
2. Breads, Cereals, Pastas, and Grains-
Buy breads, cereals, and pastas that are whole grain and look for 100 percent whole grain on the label. Choose whole grains such as whole wheat, brown rice, bulgur, kamut, oats, and quinoa, instead of processed refined grain products such as white rice and white refined flour products. Whole grain products contain more nutrients than processed refined grain products. They contain many protective nutrients including dietary fiber, antioxidants and phytoestrogens that reduce the risk of obesity, cancer, and heart disease.
3. Beans and Legumes-
For extra convenience, buy canned, presoaked beans such as black beans, red beans, and chickpeas. Legumes such as dried lentils and split peas do not need presoaking before adding to a recipe. Beans and legumes are high in protein and low in calories and can be used as a meat substitute. They contain powerful nutrients that help prevent obesity and certain cancers, and lower cholesterol and blood sugar.
4. Meat, Fish and Poultry-
Experts recommend that people eat mostly poultry and fish and eat red meat less often. Buy ground chicken and turkey breasts and substitute for ground beef. Buy fresh fish and avoid frozen fish sticks that have been fried. Buy lean cuts of red meat such as USDA select beef which contains the least fat.
5. Nonfat Dairy and Nondairy Products-
Buy low fat and nonfat milk, cheese, and dairy products. Limited quantities of non-fat milk and dairy products are an excellent source of calcium and protein. Also buy healthy alternatives such as soy milk, rice milk, almond milk, and goat's milk.
6. Healthy Fats-
Buy healthy fats including olive oil, expeller-pressed canola oil, and flaxseed oil, which contain healthful omega-3 and omega-9 fatty acids. They have been shown to help prevent obesity, heart attacks, diabetes, depression, and breast and prostate cancer.
4. Soy-
Buy soy foods such as tofu, tempe, soy beans, and fortified soy milk, which are a great source of protein. Soy has been found to lower the risk of heart disease, certain cancers and digestive disorders, relieve the symptoms of menopause and PMS, and help prevent osteoporosis.
REFERENCES:
1. Gavalas E. Yogi in the Kitchen, New York, NY: Penguin Putnam Avery, 2005.
2. Smart Shopper's Secrets, American Heart Association,
http://www.deliciousdecisions.org
Posted by Elaine Gavalas on October 25, 2006 02:36 PM
