Top Tips for Healthy Grocery Shopping

Good nutrition is a result of smart choices made in the grocery store and at home. However, no one has the time to read all the nutritional facts. It is better to plan well ahead before going to the grocery store. It is advisable to buy only fresh fruits and vegetables and cut down considerably on processed food and junk food items. With a little planning and guidance, you can make wise and healthy choices, while doing grocery shopping.

Some simple tips can help you make wise choices for grocery shopping. We offer this checklist for making healthier food choices in every department of your supermarket:

Produce: Spend a considerable amount of your time in this section to choose the healthy fruits and vegetables which are enriched with essential nutrients, vitamins, minerals and phytonutrients.

Fish, Meat and Poultry: While buying chicken, meat or fish, certain factors should be kept in mind such as:

• Two servings of fish per week are recommended and therefore buy adequate amount for your consumption considering number of family members.

• Salmon is a good choice as it contains omega-3 fatty acids, cost effective and available widely.

Tips:

o   Lean cuts of meat like tenderloin and round, top sirloin should be chosen.

o   Skinless poultry is preferred as the skin is full of fat and should be avoided.

o   You should consume small portions of meat and chicken.

Whole Grain Cereals: In this section, you should keep in mind certain points while choosing the whole grain cereals, such as:

• Each serving should contain at least 4 gm. of fiber and minimum sugar.

• Granolas should be avoided, as they are laden with a lot of fat and sugar.

• The least processed bread, pasta and cereals made from whole grains should be selected.

Dairy Products: Dairy items is an excellent source of Vitamin D and calcium. Consider the following while buying these products.

• Three servings of non-fat and low fat yogurt should be consumed.

• Higher fat cheese should be consumed in very small amount. You can buy these from good food stores in your vicinity too.

Canned and Dried Foods: Canned vegetables, beans and fruits should always be in stock to jazz up rice dishes, soups, pasta or salads. Things to keep in mind while buying dried and canned food at food stores are:

• Vegetables without added salt should be selected.

• Fruits packed in juice should be chosen.

• Tuna packed in water is wholesome and should be part of the diet.

• Low fat soups are healthy and should be incorporated in the daily diet.

• Olive and canola oils, assorted vinegars and nut butters should be a part of your diet.

Frozen Foods: These can be consumed to fill up the produce gap. Some healthy frozen foods that can be consumed are whole-grain waffles, 100% juices as beverages, plain cheese pizza which can be pepped up with veggies. You can buy these from the food stores.

Foods with MSG: Monosodium glutamate is believed to be unhealthy for consumption as it has been the cause of many unpleasant symptoms like headache but is still used in Asian cooking as it enhances the flavor of food. Avoid food with MSG as much as you can.

Real Foods: Opt for real foods like 100% juice or 100% whole grains with little additives and processing. If you want more salt and sugar, you can add it yourself.

Next time when you go for grocery shopping, buy these healthy food items from the food stores and make a difference to your diet.