Guide to buying healthy foods

Posted by Md Khann on December 6th, 2020

Good nutrition starts with the foods you buy and store in your pantry and refrigerator. In order to begin living a healthier life, you need to have access to the food options that provide the best nutritional value and that satisfy your hunger.

I was shopping and noticed the number of food advertisements that jump out when walking down the aisles. If it's not the buy-one-get-another free (BOGO), sale, or coupon items that catch your eye, it's the in-Russian store online display of some new food product that wasn't on your "list to eat healthily”. It is no wonder that Americans are so confused about what to eat, that they are constantly being driven to the choices of the not so good foods for you.

To avoid this, I have some tips that will ensure you make better food purchasing decisions and leave your refrigerator and pantry stocked with healthier foods.

1. Make your list. Even if it is a mental list, take a moment to find out what you really need to buy before faced with endless options.

Think about your week in advance. What is your schedule like, what will your meals be and what will your snacks consist of?

Using a list can help you stay more focused and help you avoid wandering around the store and thus decrease your likelihood of falling into the marketing trap.

2. Avoid shopping on an empty stomach. Doing so can make everything you see irresistible.

3. Buy as fresh as possible. Fresh foods tend to be in the outside aisles of most supermarkets, with all boxed, canned, and frozen foods in the center aisles.

Reading food labels can help you identify better choices for boxed, canned, and frozen products. Be careful: these items often have fat, salt, and sugar added.

Choose items with recognizable ingredients. When possible choose items free of preservatives and additives or transgenic (genetically modified).

4. Vary your nutrients. Be sure to buy foods from each food group to make sure you have the items you need for a balanced and tasty diet.

Use the guide below to help you.

Fresh produce - Choose from a variety of different options, colors, textures, and sheet options. Select vegetables that can be eaten raw (as a snack or salad) and those that can be cooked (as a side dish or as a main dish). Choose fruits that you can take with you for a snack and some that require cutting. Seasonal and locally grown vegetables and fruits tend to be for sale. Pay more attention to signs that indicate in which region, farm, or location where production comes from. Choose the options that are grown closest to you.

Fresh vegetables and fruits are low in calories and fat and high in fiber.

For a quick option, choose the ready-to-use, pre-cut vegetable and fruit options in the fresh produce section.

If you decide on canned vegetables, look for no salt added options ( "no added salt" in English ).

If you choose canned fruits, look for options packed in fruit juice and avoid those in syrup.

When buying fruit juices, read the ingredients and choose the 100% fruit juice options. Limit the serving size of juice you choose to drink.

Proteins: Choose white poultry and lean cuts of meat, such as round or sirloin. Eat more wild fish like salmon.

If you choose ground poultry or beef, look for the leaner option (such as ground chicken breast, ground turkey breast, ground beef (95% lean / 5% fat or less).

Choose more plant-based proteins like beans, nuts/seeds, legumes, and tofu.

Eggs, egg whites, and nut butter with no added ingredients also make good alternative protein sources.

Processed meats should be avoided.

Dairy Products: Choose 1% skim or fat-free milk, fat-free yogurt, and low-fat cheeses. Avoid heavy foods like cream, whole milk, and high-fat cheese (like creamy cheeses).

Compare the nutritional information and check the ingredient list of the yogurts. Most Greek yogurts have more protein than regular yogurts, making them more substantial (watch out for calories, fat, and sugar).

Almond milk, soy milk, or rice milk can be used in place of cow's milk by people with intolerances, allergies, or taste preferences. Be sure to read the ingredients. Flavored options have higher calories and sugar content.

Choose products free of antibiotics and growth hormones.

Cereals, rice, bread, pasta, and cereals: Choose whole grains and whole grains that provide more than 3 grams of fiber per serving.ice, brown rice, wild rice, black rice, quinoa (a whole grain).

Pasta Brands - Compare to find the highest in fiber, and keep portion size in mind. Whole wheat barley, couscous, and orzo are good alternatives.

Bread, crackers, donuts - Look for whole wheat, multi-grain options, compare calorie, fiber, and sodium content to find the best option. Choose the smallest servings.

Cereals - Those with no added sugar and high in fiber are the best. Compare the nutritional information on cold cereals to find the best option. Oatmeal, quinoa, no added sugar are good options.