The Basics of Shopping for Healthy Foods

Ok, so you’ve made up your mind that you are going to live a healthier lifestyle.  In doing so, you realize that the food you have in your refrigerator and cupboards right now is not exactly the healthiest!  We’ve all been there. 

The first thing to do is to toss out all of the unhealthy foods.  By getting it out of the house, you won’t be tempted.  Next, make a list of healthy foods you like. Keep in mind that you need to incorporate fruits, veggies, protein, fiber, as well as healthy fats like nuts and extra virgin olive oil.  By having a grocery list in hand when you go to the store, you are less likely to be swayed by items you shouldn’t be buying.

Another key component to shopping for the right foods is paying attention to food labels.  Reading food labels takes practice but there are a few areas you want to look at.  The ingredients list is one of them.  The items with the highest content are listed first.  If sugar or high fructose corn syrup is listed first or second, it probably shouldn’t go on your shopping list.  Also, stay away from (partially) hydrogenated oils as they have been known to cause serious health risks, including cancer and heart disease.

 

The serving size is also important.  A certain food might only show 3 grams of fat per serving, but there may be 10 servings in the whole package/box.  By not looking at the serving size, you may end up consuming way more than you intended to.

Some people think eating healthy is expensive, which is true in some regards.  However, it doesn’t have to be.  Buying fruits that are in season will help you save some money.  When you find a food that is on sale, stock up if you can (provided it isn’t a perishable item).  Keep in mind that you can also freeze many foods and save them for later.  When you think about your health, can you really afford not to eat healthy?  

Take a look at this photo. 

Let’s say you only have $20 to spend for lunch this week.  You could go to the local fast food restaurant and get enough for one or two unhealthy meals or you could go to the grocery store and buy enough healthy food for the entire week.  What would you pick?









For more healthy shopping tips, watch as Dr. Oz explains what to look for in the grocery store   

Test your knowledge on food labels and take this interactive quiz: Food Label Quiz

References:

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