Guide to Grocery Shopping

A trip to the grocery store can easily result in a shopping cart full of sweet and salty indulgences. So here are several bullet proof tips on how to avoid the temptation to deviate from your healthy diet.

  • Have a plan & a grocery list, and then stick to your list!
  • The items that are not on your list are usually ones that are tempting you to deviate from a healthy diet.
  • Focus on fresh foods, herbs and spices rather than processed, unnecessary foods
  • Keep a pre-printed grocery list in the kitchen. That way, whenever you run out of something you can mark off how much of that food you need, and then you are ready to go shopping, with your list.
  • Don’t shop hungry!
  • Shop the perimeter
  • The outer isles are where the bread, vegetables, fruit, lean meat, poultry, fish, and dairy products are stocked
  • Strive to spend the majority of your shopping time in the produce aisle, stocking up on tons of fresh fruit and veggies.
  • Keep it simplest; don't buy anything in a box or package.
  • Vegetables and Fruits
  • Should make up the largest part of your grocery list. They're rich in vitamins, minerals, fiber, and antioxidants and they are usually low in calories.
  • We all need at least five or more servings every day.
  • Choose a variety of green, orange, red, and yellow fruits and vegetables that everyone in your family will enjoy
  • The greener the leaf, the more nutrition
  • Make sure your shopping cart has a rainbow of colors from your fruits and vegetables
  • Bread, Grains, & Cereal Products
  • Buying bread can be tricky. Look for breads that have at least 3 to 5 grams of fiber per serving. People stress to much about the calories, when instead they should be worried about the fiber
  • Breads should be made from whole grains, not from refined flours. This part of your list includes - Whole-grain breads, whole-grain pastas, and whole-grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets.
  • Avoid buying pre-packaged oatmeal packets. They are loaded with sugar and have been reined to the point that the benefits of the oat are lost. Stick to buying the regular, old-fashioned oats. Or even better, steal cut oats.
  • Follow the same rule with cereal as you would with bread… look for fiber! Also, avoid cereals that have more than 8g sugar per serving
  • Read labels to look for 100-percent whole-grain or 100-percent whole-wheat to be sure you are getting whole grain products.
  • Dairy Products
  • Use dairy products sparingly and read all dairy labels because most dairy products can be high in sugars
  • Dairy products should include low-fat milk, low-fat yogurt, sour cream, low-fat cottage cheese, and cheese. If you do not want cows' milk, choose almond and rice beverages, or goats' milks.
  • 0% fat-free Greek yogurt is an excellent dairy staple. It’s high in protein, low in fat. Greek yogurt is very versatile
  • Protein & Meat Choices
  • Should consist mostly of fresh fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices.
  • Choose fresh and frozen un-breaded meats and fish.
  • Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fat and sodium.
  • Frozen Foods
  • Frozen foods are convenient way to keep vegetables and fruit on hand.
  • There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy IF you eat sparingly and choose low-fat, low calorie, and low sodium versions with good portion sizes. Make sure you read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
  • Canned or Jarred Food
  • Are also very convenient.
  • Look for low-sodium soups, beans, vegetables and sauces. Canned products can be a great staple but watch the sodium and be sure to rinse before using.
  • Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
  • Peanut butter is tasty and healthy staple but is very high in calories. Always choose organic PB and be very mindful of proportions
  • Canned fruit, strive to avoid fruit that is canned in syrup
  • For Sandwiches,
  • choose peanut butter or other nut butters, low-fat, low sodium turkey slices or sliced roast beef
  • Avoid processed lunch meats, sausages and hot dogs.
  • Condiments
  • 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.
  • Keep beverages simple.
  • Water, low-fat milk, and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
  • Treats and Desserts
  • Don’t load up on high-calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole-grain crackers for snacks.
  • Organic junk food is still junk food, so don't be fooled.
  • Treats and desserts… we all know will add inches to the waistline, but if consumed in moderation and only on occasion, it can be a delicious treat. Watch for brands like, “Skinny Cow” or “Weight Watchers.” These brands remove the fat from their products and add a lot of unwanted chemicals.
  • Unless you have great self-control, strive to avoid buying treats and desserts in bulk, as most of us don’t stick to one portion. Instead, buy single servings
  • Make sure you read labels on all products
  • So you limit hidden sugars, saturated fat foods, and high sodium products
  • No one should consume more than 2,300 milligrams of salt per day.
  • Those who are age 51 and older and those who are African American (almost half of the U.S. population) or have high blood pressure, diabetes or chronic kidney disease should consume no more than1,500 milligrams per day.

Food requirements depend on how you classify yourself: athletic, average, elite athlete, sedentary, etc. Here is a list of food requirements for the average person.

  • Protein: 0.8/kg body weight
  • 200 pound male should take in approximately 70g of protein a day.
  • 150 pound women should take in approximately 55 g of protein a day
  • Carbohydrates: about 30 – 50% of your daily calories should come from carbohydrate sources and majority should come from complex carbs.
  • Fiber: essential for a healthy gut and metabolism
  • Men need approximately 38 to 40g per day
  • Women need approximately 30g per day
  • Fat: 20-30% of your daily calories should come from fat, especially from the good mono and polyunsaturated fats found in avocado, fish, nuts, seeds and oils
  • Sodium: salt can be food for you, but most of us don’t have to worry about adding salt to our diet. We get plenty from the food we eat, especially if we eat out often.
  • Men and women should stay under 2000 mg per day
  • Sugar: no more than 10% of your carbohydrate calories should come from sugar. I’m not talking about the naturally occurring sugar found in fruit and milk, but the added sugars in processed food.
  • Men should NOT consume more than 40g of added sugar a day (approx. 8tsp. per day)
  • Women should NOT consume more than 30g of added sugar a day (approx.6tsp. per day)

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