When we are trying to eat healthy, how we navigate the grocery store, and what we are putting into our mouth can really dictate the course of our health goals. With several processed and “Franken” foods (genetically modified foods or foods covered in pesticides) available in the supermarket, it is essential that we stick to foods that are as close to their natural form with as little ingredients as possible. After concocting several dishes from the stove and oven for the cookbook, I personally put emphasis on purchasing raw ingredients and whipping up some delicious and nutritious dishes in the kitchen, without the addition of chemicals, preservatives or food dyes. If you are pressed for time and need to incorporate prepared food, the same principles apply. Here are some tips on how to keep your diet as natural as possible and within your energy limits to help you achieve your health and fitness goals.
Tips on grocery shopping to stay on track.
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Stick to the perimeter of the store which includes the produce, organic/gluten-free items (which many grocery stores now have), dairy, frozen fruits and veggies and meat.
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Do not go to the grocery store hungry. This may increase the odds of impulse buys especially when checking out. Those goodies are strategically placed there to tempt the customer into buying that “luscious” treat. Unless it’s Orbit or organic peppermint gum, refrain!
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Buy only what is on the grocery list.
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Check the weekly flyers for sales on organic and natural products.
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Purchase produce according to the clean fifteen, those low in pesticide residues and do not have to be purchased organic, and the dirty dozen, those high in pesticide residues and should be purchased organic. (Check out https://blog.givingassistant.org/dirty-dozen-clean-15-list/ for an updated list.)
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Last but not least, read the nutrition labels!
Tips on how to read the nutrition label.
Calories & Serving Sizes
This can fool several people. Calories on the label are per serving NOT per container. For instance, a serving size of ice cream is ½ cup and contains 180 calories. A whole pint is 4 servings, which would equate to about 720 calories! (Yikes!) With this in mind, a lot of new labels now show the total calories in the whole container, or the serving that people normally eat. Be sure to check this to avoid overdoing it on those calories, which can lead to weight gain.
Nutrients
Food labels include macronutrients protein, fats, and carbohydrates and nutrients such as cholesterol, sodium, potassium, iron, calcium and Vitamin D. Vitamin C and Vitamin A have been removed from the new labels as the general population is no longer considered deficient in them.
Macronutrients
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Carbohydrates are the body’s main fuel source. These are in the form of fiber, sugar, added sugar, and sugar alcohols.
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Fats slow digestion, are the backbone of hormones and coat lipid membranes. Good fats such as monounsaturated and Omega 3 polyunsaturated fats may help lower cholesterol levels, decrease inflammation, and lower the risk of heart disease. Bad fats, such as trans fats, hydrogenated oils, and too many omega 6 polyunsaturated fats can do the opposite. Saturated fats and cholesterol are not “bad” but should be limited.
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Protein slows the release of glucose in the bloodstream and preserves and builds lean body mass. This is important for blood sugar regulation and muscle growth and repair.
Nutrients to include more of: fiber, potassium, vitamin D, calcium, and iron.
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Fiber increases intestinal transit time and slows the release of glucose into the bloodstream.
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Vitamin D contributes to the production of sex hormones and increased immunity.
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Calcium keeps bones strong, and regulates smooth muscle contraction such as the heart.
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Potassium regulates heart rhythm and muscle contractions and is essential for detoxification.
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Iron aids in oxygen transport which can increase energy levels.
Nutrients to limit: sodium, sugar, cholesterol, saturated fats, and trans fats.
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Sodium, when not paired with other electrolytes such as potassium, can increase blood pressure.
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Sugar puts stress on the body and may potentially deplete it of vital nutrients.
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Trans Fats, excessive saturated fats, and cholesterol may have a negative impact on cholesterol and triglyceride levels.
% Daily Value
Each nutrient contains a value next to it that indicates a percentage of the daily recommended intake for that nutrient in one serving. Food labels with a nutrient listed as 5% or less per serving are considered low while 20% or greater is considered high. Rule of thumb, include higher % DV of fiber, potassium, Vitamin D, iron and calcium and lower % DV of sodium, saturated fat and sugars/added sugars.1
Check the ingredients!
Before you purchase that item, ask yourself this question. Do I recognize what these ingredients are? If not, it is best to put it back. Rule of thumb, stick to foods that have 5 ingredients or less. Steer away from ingredients that sound like they came straight from the lab. Some of these include Monosodium Glutamate (MSG) and hydrolyzed vegetable protein, preservatives such as disodium EDTA and sodium benzoate, food dyes such as Red 40, Yellow 5, etc. and hydrogenated oils. When in doubt, stick to what sounds natural.
References
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How to Understand and Use the Nutrition Facts Label. US Food and Drug Administration Website. https://www.fda.gov/food/nutrition-education-resources-materials/how-understand-and-use-nutrition-facts-label#Nutrients. Updated January 23, 2020. Accessed February 28, 2020.
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