Grocery Shopping with Health on your List!

February 24th, 2014 | By Marjie No Comments


Grocery shopping can seem difficult when you’re trying to eat healthfully. These smart guidelines will help!

Select Nutritious Produce

  • Frozen fruits and vegetables sometimes retain fewer vitamins and minerals than fresh.
  • Fresh produce from grocery stores may have lost nutrient content during transportation, but if purchased at local farmers markets they are in season and even more healthy!
  • Canned produce may contain high amounts of added sodium and other preservatives, so look for ‘no sodium added’ and ‘low-sodium’ options.

Purchase A Balance Of Proteins And Carbohydrates

  • A balance of protein and carbs promotes balanced blood sugar, healthy blood triglyceride levels, and better hunger control.
  • Healthy proteins include low-fat dairy, lean meats, nuts, nut butters, eggs, low-fat protein powders/shakes/bars.
  • Healthy carbs include whole grain cereals, breads, tortillas, and crackers, plus sweet potatoes, peas, corn, brown rice, whole wheat pastas, fruit, and 100% juices.

Select Leaner Meats, Which Can Be Difficult To Determine

  • Check the numbers. Most ground meats feature two numbers, like 80/20, which represent Lean Meat Percentage / Fat Meat Percentage. One serving is typically four ounces, but most Americans consume more than that in one sitting. So, although 80/20 looks like a healthy meat, it may contain more than 20 grams of fat per serving!
  •  A healthy ground meat choice has 90/10 (or better) distribution.
  • Ground turkey contains white meat, dark meat, and skin, which has a fat content about as high as most red meats! Choose ground turkey breast, which has about 0.5-1.5 grams of fat per serving.

Check The Words

  • ‘Loin’ and ‘round’ cuts of pork/beef/turkey tenderloin are the leanest. ‘Breast’ and ‘lean’ and ‘low-fat’ mean lower calorie, cholesterol, and fat.

Buy For Fiber

  • Fiber is a carbohydrate that the body discards when it can’t be processed, taking with it some fat, sugar, cholesterol, etc., which rid the body of harmful agents. The more fiber you consume, the fewer damaging agents you keep.
  • Most processed foods do not contain fiber, but fruits, vegetables, and whole grains do!

The bottom line is this. If you purchase and incorporate more fresh produce into your diet, select carbohydrate products with the best fiber content you can find, and focus on buying lean meats and other healthy proteins, you will be eating more healthfully. It’s that easy!

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