Going to the grocery store can be a trying and confusing adventure. There are so many things vying for your attention. Sales, specials, displays. Products making all kinds of promises – heart healthy! fat-free! lose weight! hormone-free! improved! more fiber! – the list goes on. Even if you aim for the produce section you still may have to pass through the bakery section with pastries, cookies and cakes at every turn. Temptations loom. Opportunities to derail you abound. Arm yourself with a few tips to help navigate more safely and ensure you come home with bags full of healthy foods.
Shop from a menu – one of the best pieces of advice I ever received. By having a menu and list of ingredients before you go into the store you will shop with a purpose. This helps to ensure that you stick with the plan and minimize impulse purchases. Your list should include all of the ingredients you need to make healthy meals all week. If you plan out all of your meals for the week you can actually SAVE MONEY! The impulse to eat out will be reduced if you know a healthy and delicious meal is waiting for you at home
Start with the fresh produce section – if you start here you can fill your cart with healthy produce which will help keep you inspired for the rest of the grocery trip. You want a minimum of 5 fruits and 5 veggies every day (they can be the same ones each day!). If you don’t know where you get your fiber this is one of the prime locations (aim for 30-45 g per day). Don’t forget to buy lots of potatoes – sweet and white. These keep you full and have tons of nutrients and fiber!
Dirty Dozen and Clean Fifteen – try and buy organic if the ingredient you need is on the dirty dozen list (peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, grapes, spinach, tomatoes, potatoes). Always wash produce thoroughly before consuming whether it is organic or not. Of course, you don’t need to buy organic if the ingredient you need is on the clean fifteen list (onion, avocado, sweet corn (frozen), pineapple, mango, asparagus, sweet peas (frozen), kiwi, cabbage, eggplant, honeydew, cantaloupe, cauliflower, grapefruit and papaya).
Read all ingredients of every purchase that is not fresh produce – you will be shocked and amazed at what manufacturers put into their products. What should you look for and avoid? Hydrogenated or partially hydrogenated oils, high fructose corn syrup, soy protein isolates (different from pure soy products like tofu, soy beans, tempeh). Gelatins, casein (milk protein), artificial sweeteners (aspartame, sucralose, xylitol, sorbitol, saccharin, acesulfame K), mono-, di- or tri -glycerides (fats). An examples of a particular sneaky one is a well known brand of orange juice promoting omega-3 which lists tilapia, sardines and anchovies as ingredients. Did you know you were drinking fish with your orange juice in the morning? Select products that have minimum ingredients, do not contain additional fats and sweeteners, and are low in sodium.
Pasta, Beans and Grains Aisles – After the produce aisle, these are aisles you want to spend most of your time in. These are the foods that are going to provide you nutrients, vitamins and fiber. Again, read all ingredients. Select whole grain pastas (not just whole wheat), brown rice, quinoa, dried and canned beans, tomatoes, pasta sauces (select carefully), whole oats, barley, corn meal. There are so many more choices available so take advantage and explore and expand your world of healthy food.
Dairy and Non Dairy – take a good long look at the retail space dairy products take up. Billions and billions of dollars are invested into you buying their products. Make this the grocery trip that you explore the dozens of non dairy options available. Your heart and body will thank you for it. If this is a beginning for you try and sample a few plant-based milks like almond or soy.
Health Food Aisle or Section – begin to explore the healthier options available that are vegetarian, non dairy, natural, and have minimum processing. Alternative meats and dairy products are frequently found here. Read ingredients carefully here too. Some products that spout natural and healthy are the worse offenders with hidden ingredients. Avoid as many processed foods throughout the store as possible.
Breads and Related Products – breads are notorious for containing all kinds of hidden fats and sugars (i.e. high fructose corn syrup, oils and even bird feathers!). The safest bread products are corn tortillas – look for corn, water and lime juice as the only ingredients. You can use these a dozen different ways – wraps, casseroles, tacos, baked chips, etc. If you need bread – always purchase whole grain (not just whole wheat), freshly baked if possible, with minimal ingredients and no oil.
Spices and Condiments – spices, ketchup, mustards, vinegars, soy sauces, salsas, hot sauces to name a few are all important ingredients in helping to keep our foods flavorful. There are lots of healthy choices out there – you just have to be vigilant in reading each and every label. Even spices have been known to have their fair share of oil, sugars and other added ingredients. Buying fresh or preparing at home is alway preferable but not always practical.
Frozen Foods – a potentially dangerous place in the grocery store. Lots of processed foods – many promising to make you healthy. Try and avert your eyes to most of them. Most of their claims are not true. Stick to the vegetables, fruits and grains. Frozen veggies, fruits and grains are wonderful choices and sometimes healthier than fresh produce. Plus, they are frequently less expensive and stay good longer. Read ingredients especially if you are buying mixed vegetables since they do add all kinds of things like seasonings and sauces not necessary for the veggie or fruit that you are buying.
IF YOU FOLLOW THESE 10 SIMPLE GUIDELINES YOU WILL HAVE A MUCH HEALTHIER SHOPPING EXPERIENCE. LOOK TO MY SITE FOR MORE ADDITIONS TO THIS SHOPPING GUIDE COMING SOON! HAPPY SHOPPING!
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