10 Tips For A Healthy Grocery Store
Good nutrition starts with smart choices at the grocery store. Cooking healthy meals is a challenge if you do not have the right ingredients in your kitchen. But who has the time to read all the food labels and find out which products are the most nutritious and the best purchases? Grocery shopping can be a daunting task simply because there are many options.
Plan ahead to succeed
The process begins even before going to the grocery store, experts say. Before you go to the market, plan your meals for the week and create a list to buy. It takes a few minutes, but saves time by returning to the store for lack of ingredients.
To save money, use coupons, check weekly grocery ads, and incorporate groceries for sale into your meal plan. And do not buy hungry: an empty stomach often leads to impulsive purchases that may not be the healthiest.
This checklist for choosing healthier foods in every corner of your supermarket:
- Produce Spend most of the time in the fruit and vegetable section, the first area you’ll find in most grocery stores (and usually the largest). Choose a rainbow of colorful fruits and vegetables. The colors reflect the different levels of vitamins, minerals and phytonutrients of each fruit or vegetable.
- Breads, cereals and pasta. Choose less processed foods that are made from whole grains. For example, ordinary oatmeal is better than instant oatmeal. But even instant oatmeal is an integral grain and a good choice.
- When choosing whole grains, aim for at least 4 grams of fiber per serving, and the less sugar the better. Keep in mind that 1 teaspoon of level sugar equals 4 grams and let it guide your selections. Ward notes that cereals, even those with added sugar, are excellent vehicles for milk, yogurt and / or fruit. Avoid granola, even the low-fat variety; They tend to have more fat and sugar than other cereals.
- Bread, pasta, rice and cereals offer more opportunities for whole grains to enter your diet. Choose whole grain bread and pasta, brown rice, cereal mixes, quinoa, bulgur and barley. To help your family get used to whole grains, you can start with whole wheat blends and slowly change to 100% whole wheat bread and pasta.
- Meat, fish and poultry. The American Heart Association recommends two servings of fish a week. Ward recommends salmon because people often like it, and is widely available, is inexpensive, not too fishy, and is a good source of omega-3 fatty acids. Be sure to choose lean cuts of meat (such as round steak, rib eye, and tenderloin), choose skinless poultry, and watch the size of your portions.
- Dairy Dairy products are an excellent source of calcium and vitamin D that increase bones. There are many low fat and fat options to help you get three servings a day, including drinking and yogurt, single-use, cheeses and pre-diced. If you like high-fat cheeses, no problem, keep your small portions.
- Frozen Foods Frozen fruits and vegetables (without sauce) are a convenient way to help close the production gap, especially in winter. Some of the favorite frozen Wards include whole waffles for snacks or meals, bagels-controlled portions, 100% juice for marinades and beverages, and the natural cheese pizza that she prepares with an extra dose of skim mozzarella cheese and a variety of vegetables.
- Canned and Dried Foods Have a variety of canned vegetables, fruits and beans on hand to mix soups, salads, pasta or rice dishes. Whenever possible, choose vegetables with no added salt and fruit packed in juice. Tuna packed in water, low fat soups, nut butters, olive oil and canola, and various vinegars should be in every healthy pantry.