Tips for the Grocery Store

02/29/08 Nutrition & Exercise

The media bombards us with information about what we should be eating, but it can be difficult to sift through all the reports and figure out what to put in the grocery cart. Here are some tips for healthy selections:

Use a list.
Decide what to buy before you go to the store and avoid impulse buys. The American Heart Association offers a new list-making tool. You can choose from a large list of certified heart healthy foods and print out a list to take to the store. 

Use the 70/30 rule.
Spend 70 percent of your time in the produce section and 30 percent in the rest of the store. Avoid canned vegetables and fruit which contain extra salt and sugar. Choose organic produce when possible to limit added chemicals.

Use the Flip It Over rule.
Read the labels. If there are ingredients with more than three syllables, you should probably put it back on the shelf. Keep an eye out for high fructose corn syrup (another source of sugar) and partially hydrogenated oils (the source of trans-fat) these are ingredients to avoid. Look for entree items with less than 20 percent of the recommended daily allowance of sodium. Keep your total sodium content for your meal to less than 30 percent. For more tips to cut the salt check out this article.

Use the Heavy Bread rule.
Pick up the loaf of bread and feel its weight. If it feels heavy for the size, it is likely a good choice. In addition, look for items labeled as an “Excellent Source of Whole Grain.” Many products which are labeled as whole grain do not contain enough to qualify as a good or excellent source. Also avoid quick cooking foods such as oatmeal and rice. While both foods are grains naturally high in fiber, breaking them down to cook faster destroys much of the benefit.

Use the Picky Protein rule.
Be picky when choosing the protein you will eat. Select more fish, boneless and skinless chicken and turkey breasts and limit beef to once per week. Buy only as much as you need if you have trouble controlling your potions once the food is cooked. Most stores will repackage your selection in smaller amounts if asked.

Make your selections wisely and set yourself up for healthy eating.

For more Healthy Lifestyle Tips for Busy People visit Eliz’s blog at www.EmbraceYourHeart.com.

Eliz Greene survived a heart attack at age thirty-five while seven-months pregnant with twins. She is a heart health educator, freelance writer, and speaker on a mission to help busy people lead healthier lives.