Healthy Shopping List - Choose Healthy Foods At
Your Grocery Store
you know that there is a strategy to how grocery stores are designed?
The periphery, or outside areas of the store, contain perishable
food items, like the dairy, meat, and produce departments. The inside
aisles house canned foods, paper goods, cleaning supplies, breads
and cereals. Since these items don't require refrigeration, I recommend
you start shopping in these aisles first. The longer your perishable
items are in your grocery cart and are not properly cooled, the
more at risk they are for bacterial growth.
So, let's get started with our healthy shopping list, starting
in the produce area. Both fruits and vegetables are rich in vitamins
and anti-oxidants, and are great sources of fiber. They are also
naturally low in calories and in sodium. The newest recommendations
are to eat five to nine servings a day from fruits and vegetables,
so load up your cart here.
In the meat department, choose lower fat cuts of beef like sirloin,
eye of round, flank or extra lean ground beef. Avoid heavily marbled,
or fatty meats. Select skinless, breasted poultry over the darker
cuts, like the thighs and legs. If you find that skinless cuts dry
out while cooking, then leave the skin on and remove it before serving.
Any type of seafood is an excellent choice, even shellfish. Cold-water
fish, like salmon, swordfish and tuna are rich in Omega 3 fatty
acids, which help promote heart health. If you are pregnant, you
need to be careful of the mercury found in many of the cold-water
fish, so you should check with your physician before eating these
types of fish.
meats tend to be high in sodium and some can be high in fat. Choose
sliced turkey or chicken breast, ham or lean roast beef. Many delis
offer an "in- house" cooked poultry, which has less sodium
added. Avoid salami, bologna, and pastrami cuts.
In the dairy case, look for non-fat or 1% milk. Even though a yogurt
is reduced in fat, it can be high in sugar. Light, low fat yogurts
that are sweetened with artificial sweeteners are better alternatives
if you are diabetic or watching your weight. Look for cheeses that
have less than five grams of fat per serving. Eggs are a great source
of protein, but the yolk lends fat and cholesterol in your diet.
Egg substitutes are made from egg whites and are a good alternative.
Look for bread and cereals that advertise they are 100% whole grain
and contain at least two or more grams of fiber per serving. Choose
brown rice and whole grain pastas. Beans are a great source of protein
and are high in fiber and low in fat. Add them to soups, stir fry's
In the frozen case, avoid any frozen meats that have been breaded.
Non-fat frozen yogurts and sorbets are good alternatives to ice
cream. No sugar added and light ice cream is available for diabetics.
Always use a grocery list and never go shopping on an empty stomach.
In most instances, growling hunger pains lead us straight to the
unhealthy food choices in the grocery store.