Do You Know What to Buy at the Grocery Store?
Your decision to eat healthier will start at the grocery store. How do you recognize the best food choices? There is a learning curve when it comes to smart shopping, and the choices you make now can affect the health of your entire family. It’s worth the effort to get it right!
Go Organic When You Can
One of the best ways to eat healthy is to focus on colorful foods like fruits and vegetables: start your shopping expedition there. Bright colored produce is high in antioxidants, so apply a little color theory to your plan, and fill the cart with plenty of dark green, red and orange.
The biggest question you’ll face in the produce department is whether to buy organic or not. Buying organic is a practical way to avoid GMO foods and pesticides, but it does cost more. If you’re trying to save where you can, stick to buying organic produce that is most susceptible to pesticides, such as:
- Peaches
- Bell peppers
- Grapes
- Lettuce
- Potatoes
It is possible to wash pesticides off of some foods. To save money, you can try buying these non-organic:
- Avocados
- Pineapples
- Cabbage
- Onions
It’s also important to try to get strawberries grown locally. They don’t ship well, so mass producers often use chemical preservatives to increase the shelf life if they are traveling a long distance. You’ll want to avoid those preservatives as much as possible!
Don’t Fear Frozen or Canned
Frozen or canned vegetables and fruit save you money and time. Pick up frozen bags of:
- Broccoli
- Cauliflower
- Peas
- Green beans
- Spinach
- Blueberries
- Raspberries
They are just as nutritious on the fresh varieties as long as you avoid products that add sauces, salt, sugar or butter.
Frozen foods are considered processed foods because of the processes they go through such as washing, blanching and peeling . According to Carl Winter, a food scientist at UC-Davis’ Cooperative Extension, “Processed fruits and vegetables generally have less pesticide residue than fresh conventional produce.” Therefore, there is no need to worry about frozen veggies.
Avoid Processed Foods
If healthy eating is your goal, focus less on boxed foods no matter what the label says. Marketing terms like “natural,” “healthy” and “nutritious” are not well-regulated. Pick the least processed foods possible when you shop (frozen produce not included), even for bread, cereal and pasta. Here are a few key things to look for when buying processed foods:
- Whole-grain – Buy whole-grain cereals, pasta, bread and rice. Add some mixed grained choices to your diet, too, like quinoa.
- Avoid granolas – When you are shopping for cereal, avoid high-sugar choices like granola. Look at the labels before buying. One teaspoon of sugar equals four grams, according to WebMD. Look for the lowest sugar content possible.
- Stay away from “instant” – In most cases, instant means more processing. A common example of this instant oatmeal — regular oatmeal is a healthier choice.
Read the Labels
One of the best things you can do for yourself and your family is to read the labels! The USDA suggests you look for foods that are low in:
- Saturated fats
- Trans fats
- Cholesterol
- Sodium
Healthier choices will be high in:
- Fiber
- Vitamins A, C and E
- Calcium
- Potassium
- Magnesium
- Iron
Once you find something that is both wholesome and a favorite at home, write down the brand name so you can buy that product in the future (or compare ingredients for a healthy alternative option). Healthy eating is your front line defense against obesity, diabetes and heart disease– and it all begins at the grocery store!