By Keith Carlson, RN, BSN, BDO
If you’re trying to eat a healthy diet, navigating the grocery store can be a tricky proposition. American grocery stores offer a vast array of foods, and this minefield of choices can be dizzying for even the most health-conscious shopper. Knowing how to navigate the grocery store is an important aspect of eating healthier.
Eat before you shop. If you go to the store when you’re hungry, you are much more likely to buy things you would not have purchased otherwise, and you will generally spend more! So, make sure you are well fed and hydrated before shopping!
Shop the perimeter of the store. Almost every article written about healthy grocery shopping encourages consumers to shop around the edges of a grocery store first. The freshest and most perishable foods are generally available around the perimeter of a grocery store, and fresh vegetables and fruits are nutritionally dense and should make up the lion’s share of your shopping. Produce, fresh meats, dairy products, bakery items and fish are usually on the edges, so start with these areas first.
Skip the junk food aisle. If you want to eat more healthily, you can make the decision to completely avoid the aisles where cookies, chips, candy and other high-calorie foods with little nutritional value are located.
Read labels carefully. Many nutritionists say that you should never eat a food if there are ingredients listed on the label that you cannot pronounce. As a rule, the fewer ingredients on the list, the healthier that product is.
High fructose corn syrup. Many processed foods contain high fructose corn syrup, a corn-based sweetener that some scientists and nutritionists believe has greatly contributed to the significant increase of obesity in the United States. Due to its ability to help preserve foods, you will now find high fructose corn syrup in a vast array of products, including ketchup, condiments, soy milk, juices, and cereals. Look for alternatives by reading labels carefully.
Evaporated cane juice. In an effort to steer away from high fructose corn syrup, many manufacturers (including those producing “health foods”) are adding evaporated cane juice to a plethora of products. Nutritionally speaking, cane juice is no different from regular sugar (whether it’s organic or not), and Americans ingest thousands of unnecessary extra calories by eating foods and drinking beverages containing added sugars.
Avoid processed foods. Highly processed foods generally contain less nutritional value, higher calories, higher fat, more salt, and more sugar. For example, if you have the choice between whole grain brown rice or a pre-packaged rice pilaf, choose the whole grain every time and season it yourself. Choose peanut butter and jelly containing no added sugar, and use these popular sandwich items on whole grain bread. If you purchase canned fruit, choose brands that contain natural fruit juice rather than “heavy syrup."
Whole grains. White flours and other processed grains contain little of the nutritional value of the plant from which they originated. Many grains are stripped of their nutritious outer shells during processing and are then “enriched” with vitamins and minerals in the factory. Avoid white flour and purchase whole grain breads and pastas that contain no added sweeteners or preservatives. Brown rice and quinoa are whole grains with excellent nutritional value, and brown rice is surprisingly affordable.
Buy organic when you can. While organic produce can be slightly more expensive, there are some foods that are notoriously high in pesticides, a fact that has been confirmed by organizations like the Environmental Working Group. If nothing else, consider purchasing the following foods only when they have been grown organically:
• Strawberries
• Red and green bell peppers
• Spinach
• Cherries
• Peaches
• Cantaloupe
• Celery
• Apples
• Green beans
• Grapes
• Cucumbers
• Pears
• Winter squash
• Potatoes
Beverages. Many beverages sold in grocery stores are nutritionally unsound and filled with chemicals, additives, artificial sweeteners, and sugars. Water, herbal teas, organic milk, and 100 percent fruit juices are excellent choices. Try to avoid sodas (diet or regular), juices containing added sugar, and soy milk and other beverages that contain added sweeteners.
Condiments. Dressings, condiments, pickles, nut butters, jams, and other prepared foods contain added sugars, calories and preservatives that can be avoided if labels are read carefully.
Proteins. Choose lean proteins like turkey, chicken, eggs, low fat dairy products, tofu, tempeh, seitan, fish and legumes. Avoid cold cuts, hot dogs, bacon and other preserved meats containing nitrates and other chemical preservatives. Hot dogs and burgers made from vegetarian protein sources are now widely available. Try different brands until you find one you really like!
Body products. Most mainstream shampoos, detergents, soaps, air fresheners, conditioners, lotions and cleaning products contain chemicals and additives that are unregulated by the Food and Drug Administration, many of which contain known carcinogens. These products are absorbed directly through your skin, the largest organ of elimination in your body. While the saying goes that “you are what you eat”, blood analysis of many Americans demonstrates clearly that we are also what we wear on our bodies.
The grocery store can be a confusing maze of highly processed foods that may appear to be healthy and affordable but are actually nutritionally unsound. By focusing on fresh produce, fewer refined and processed foods, lean proteins and whole grains, you can easily take a giant step towards healthier shopping, better eating, improved health and longevity.
BlackDoctor.org granted permission to reprint “Navigating The Grocery Store.”
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