What Is Healthy Food Shopping?
Healthy eating begins with the food you buy. Stocking your kitchen with foods that are low in fat, salt, and sugar and high in fiber will help you eat well. The result: You’ll feel better and have an easier time maintaining a healthy weight.
What Food Do You Buy?
Think about how you shop.
Making Healthy Choices
When you go grocery shopping, pick a variety of foods from the groups below. Choose those that are low in fat, salt, and sugar and high in fiber. Try to cut down on fats, oils, and sweets.
Meat, Poultry, Fish, and Dried Beans
Choose white-meat poultry and lean cuts of meat, such as round or sirloin. Eat more fresh fish and dried beans. Avoid ground meat and fish canned in oil.
Bread, Cereal, Rice, and Pasta
Choose whole-wheat bread, bagels, pretzels, and pasta; oatmeal and high-fiber cold cereals; brown or wild rice; and low-fat crackers. Avoid muffins and doughnuts, sugar-frosted cereals, chips, and pasta with cream or cheese sauce.
Milk, Yogurt, Eggs, and Cheese
Choose 1% or nonfat (skim) milk, nonfat yogurt, and low-fat or nonfat cheese. Avoid cream, whole milk, and high-fat cheeses such as cheddar and Swiss. Use egg substitutes or egg whites in place of whole eggs. Choose ice milk or nonfat frozen yogurt instead of ice cream.
Fruits and Vegetables
Fresh and plain frozen vegetables and fruits are low in fat and high in fiber. Go easy on avocados, olives, fruit canned in heavy syrup, and vegetables packed in sauce or with added salt.
Fats, Oils, and Sweets
Reduced-fat margarine, nonfat salad dressing, and nonfat mayonnaise are the better choices. Olive and canola are the better oils, but use sparingly. Cut down on desserts and candy–especially if they’re made with palm or coconut oil, butter, or cream.
Reading Food Labels
Reading nutrition labels can help you choose healthier foods. You can start by comparing foods you already buy. Choose those that are lowest in fat, salt, and sugar and highest in fiber.
Healthy food shopping is the first step toward healthy eating.
Dirty Dozen: The top twelve most toxic (highest to lowest) fruits and vegetables. Worth buying organic.Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots and pears.
You can safely purchase commercial varieties of the following least toxic fruits and vegetables: Onions, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato and sweet potato.
It has been reported that constant consumption of pestitides in foods greatly increases the chances of Parkinsons Disease and other Nervous System Disorders.