Grocery Shopping Tips
The grocery store can be a confusing place. With so much emphasis on staying healthy and eating right how do you decipher nutrition labels that list things like low fat, low sugar, high fiber or low carbohydrates? What foods should be purchased for certain diet restrictions?
Progress West HealthCare Center’s registered dietitian gives advice on making your way through the grocery store aisle one healthy choice at a time.
- Prepare a list ahead of time; spending a few minutes thinking about absolute necessities will save you time and money once you are in the store
- Never go grocery shopping when you are hungry
- Compare products based on calories and fat if weight management is an issue
- If you have high blood pressure or heart disease, you should focus on the amount of total fat, saturated fat, trans fat, cholesterol and sodium; choose products containing less than 20 percent of daily values for fat, cholesterol and sodium
- If you have diabetes, pay attention to carbohydrates, added sugar and fiber
- If you’re in a hurry, try a bagged salad or slaw mix for a quick bite
- Stock your freezer with frozen vegetable mixes and fruits; a handful of vegetables can easily be added to soups, casseroles and stir-fry or topped on pizza; berries can be added to yogurt, smoothies or breakfast cereal
- Dried fruit is a convenient, portable snack
- Pick up some whole wheat pitas, wraps and English muffins for a change from sandwich bread
- Load up on nuts, seeds (with no added salt) and trail mixes for healthy snacks to get you through mid-afternoon slumps
- At the deli section of the store look for healthy convenience foods such as hummus, salsas, pre-cut cheese, roasted chicken (remove the skin before eating) and deli meats; choose deli meats that are lower in fat like turkey, chicken and lean roast beef
- Naturally lower fat cheeses, such as cottage cheese and ricotta cheese, are good protein and calcium sources for lunches and snacks
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