Good nutrition starts with smart choices in the grocery store. But, if you're like most of us, grocery shopping can be a daunting task simply because there are so many choices. Cooking healthy meals can be a challenge if you don't have the right ingredients in your kitchen. Grocery stores are designed to get you to buy and,(therefore), eat more not less. Here are some smart grocery shopping tips:
1. Plan Ahead.Before you head out to the grocery store, plan your menu for the week and make a grocery list of the items you need. Use coupons and check the weekly grocery ads for deals to incorporate into your plan.
2. Don't shop hungry! An empty belly often results in impulse buying of foods that may not be so healthy.
3. When shopping you need to choose foods from the Food Pyramid to make sure you are including all the foods you need for maintaining good health.
4. To meet these guidelines, you should be filling your cart with plenty of fruits, vegetables, whole grains, dairy, lean meat, fish, poultry, beans, and nuts. Add variety to your shopping. Instead of white potatoes, choose sweet potatoes which are higher in beta-carotene, or baby spinach instead of iceberg lettuce. Be adventurous. Try a new fruit or vegetable every week. Organic foods are a great option, but may not be the most economical.
5. Spend the most time in the produce section. Choose a rainbow of colorful fruits and veggies.
6. When it comes to breads, cereals, and pasta, choose the least processed foods that are made from whole grains. Avoid granolas, even the low fat variety. They tend to have more fat and sugar than other cereals.
7. When buying meat, fish, and poultry, the AHA recommends 2 servings of fish per week. Salmon is a great option because it's tasty, affordable, and available. Plus, it's a great source of omega 3 fatty acids. Choose lean cuts of meat, skinless poultry, and watch your portion sizes. This is what a healthy plate looks like:
8. Dairy foods are a great source of calcium and vitamin D. There are plenty of low-fat and non-fat options. If you are lactose intolerant, there are plenty of lactose free options as well.
9. Frozen fruits and vegetables are a convenient way to fill the produce gap, especially in winter. Be sure to get the ones with no sauce.
10. Canned foods tend to be very high in sodium, so be careful with these. Canned fruits should be in juice, not syrup. Low fat soups, nut butters, olive and canola oils, and assorted vinegars should be included in a healthy pantry.
11. Shop the perimeter of the grocery store where fresh foods are located. Avoid center isles where junk food lurks!
12. Choose real foods such as 100% fruit juice or 100% whole grains with as little processing and as few additives as possible.
13. Stay clear of foods with cartoons on the label and foods targeted for children.
14. Avoid foods that contain more than 5 ingredients, artificial ingredients, or ingredients you can't pronounce.
Check out these slideshows for more healthy tips:
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