Health Tip: Negotiating Your Grocery Store

Eating healthy in a society filled with fast food and supersized portions can be a challenge. One solution is to eat at home, but good nutrition at home starts with smart choices at the grocery store. Choosing the right ingredients is an absolute necessity to creating healthy meals.

Here are some tips to negotiate the aisles of your local grocery store:

• Bread, cereal and pasta
  Choose whole grains and foods that are less processed. When looking at the package ingredients, it’s best to select something with whole wheat as the first ingredient. In addition, look for high-fiber and no-sugar-added products.
  
• Dairy
  Dairy foods are an excellent source of bone-building calcium and vitamin D. Choose low-fat and nonfat options whenever possible. In addition, preportioned cheeses and single-serve yogurts are great options that can help you control the amount of food you eat.
  
• Don’t shop hungry
  An empty belly results in impulse purchases. According to Marion Nestle, NYU professor and author of What to Eat: An Aisle-by-Aisle Guide to Savvy Food Choices and Good Eating, just about everyone buys at least two impulse items for every item on a shopping list.
  
• Frozen and canned foods
  Frozen and canned fruits and vegetables are a convenient way to help fill in the produce gap. Whenever possible, choose vegetables without added salt, and fruit packed only in juice. Tuna packed in water, low-fat soups, nut butters, olive and canola oils and assorted vinegars are also great additions to a healthy pantry.
  
• Meat, fish and poultry
  The American Heart Association recommends two servings of fish a week. Salmon is the best source of heart-healthy omega-3 fatty acids. When selecting cuts of meat, choose lean cuts such as round, top sirloin and tenderloin. If you prefer chicken, try to select skinless poultry.
  
• Plan ahead
  Plan your meals a week at a time and create a shopping list. Planning ahead may take time, but it will save you headaches in the long run.
  
• Produce section
  Spend most of your time in the produce section and select a rainbow of colors. Look for the product that’s on sale as it’s usually the fruit or vegetable that is in season. Some perceive fruits and vegetables as expensive; however, a USDA report found that you could eat five ½-cup servings a day for less than $1. Try something new for your fruits and vegetables every week and don’t hesitate to ask your grocer for a taste.

The first step toward developing a wholesome kitchen begins with finding a nutritious route through the grocery store. There are lots of items there to distract you, but armed with some basic strategies you can be on the road to negotiating a healthier lifestyle.

For More Information
For further assistance in developing a healthy diet for you and your family, call a dietitian with Sharp Weight Management and Health Education. Consultation appointments can be made by calling 858-505-1400 or 619-590-3300.