Grocery shopping, healthy and quick

We would all be healthier if we read and understood nutrition facts labels. On the other hand, we would also be healthier if we just avoided most processed foods. Regardless of how healthy processed foods appear on the nutrition facts label, they all contain sodium or sugar to make them taste better.

If you don’t want to spend time deciding which processed foods are the least harmful each time you shop for groceries, try these tips:

  • Shop the perimeter of the grocery store where fresh fruits, vegetables, dairy products and fresh fish and meats are located.
  • Stock up on fruits and vegetables, like carrots, grapes, apples, oranges, bananas, celery, cucumbers, yams and squash.
  • Avoid most processed meats, which are usually high in sodium.
  • Select lean cuts of meat and plan to eat sensible portions a few times each week rather than every day.
  • Skip margarine, pudding and sugar filled yogurt found on the perimeter.
  • Purchase cheeses naturally low in fat, like Swiss and Parmesan, and plan to use sparingly.
  • Venture down aisles with single ingredient items: rice, dried beans, 100 percent whole grain oats, healthy oils.
  • Learn to cook with spices and herbs.
  • Purchase whole grain pastas and breads.
  • Low-salt canned tomatoes and beans are also good.  But be wary of the trade off when a canned item states low fat on the label. Sodium is usually increased to compensate for the loss of flavor when fat is reduced or eliminated. To lower the sodium in canned beans, drain the liquid and rinse in water.

Consider eating healthy an investment: You can spend more time and money now to purchase healthy foods, or pay more later in increased health care costs.

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