Good nutrition starts with smart choices in the grocery store. Cooking up healthy meals is a challenge if you don’t have the right ingredients in your kitchen. But who has all the time to read food labels and figure out which foods are more nutritious and best buys? Grocery shopping can be a daunting task, simply because there are so many options. But with a little guidance, healthy choices are a cinch to find the supermarkets. With a grocery list in hand, you won’t likely wander the “junk food” aisles and make impulse purchases. Here’s what to include on your grocery list.Fresh fruits and vegetables should make up the largest portion of your grocery list. Vegetables and fruits have vitamins, minerals, and antioxidants and are low in calories. We all need 3-5 servings of fruit and vegetables a day. Choose a variety of fruits and vegetables.
Most of you grain and cereal products should be made from whole grains, not refined flours. This part of your list includes, whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains contain important vitamins, minerals, and have fiber, which often is lacking in modern diets. Check food labels that are 100% whole grain or 100% whole wheat to be sure you are getting whole grain products.
Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.
Beverages should be kept simple. Water, low-fat milk, 100% juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, 0r calcium-fortified orange juice.
Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced ham. Avoid processed lunch meats, sausages and hot dogs.
Don't load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.
Here are simple tips that will help make your grocery more effective and nutritious! For more information you may go to mypyramid.gov or go to http://www.csus.edu/hlth/Health%20Ed/Grocery%20Store%20Guide.pdf to access a grocery store eating guide.
