Healthy Shopping, Cooking and Eating

It is easy to veer off a healthy track at the grocery store. Many low-nutrition items are conspicuously placed at eye-level, in attractive packaging, just waiting for you to pluck them from the shelves. How can you weave your way through this maze of temptation and emerge with healthy items? First, try not to go food shopping when you are very hungry, as that encourages impulse purchases. Second, arm yourself with a shopping list of healthy foods. Try to make the foods on your list the priority of your shopping trips and add "treat" items last and in moderation.

Here are some low-calorie, low-fat items from each food group that are wise choices for meal preparation and restocking your kitchen:

From the dairy case, select: low-fat (1%) or fat-free (skim) milk, low-fat or fat-free cottage cheese, low-fat cheeses, low-fat or nonfat yogurt, light margarine (tub, squeeze or spray), reduced-fat or fat-free sour cream, fat-free cream cheese and eggs/egg substitutes.

From the bread isle, select: bread, bagels, pita bread, english muffins, yeast breads (whole wheat, rye, pumpernickel, multi-grain, raisin), corn tortillas (not fried), low-fat flour tortillas, fat-free biscuit mix, rice crackers and challah

From the cereal, snack and pasta isles, select: plain cereal, dry or cooked, saltines, soda crackers (low sodium or unsalted tops), graham crackers, other low-fat crackers, rice (brown, white, etc.), pasta (noodles, spaghetti), bulgur, couscous, kasha, potato mixes (made without fat), rice mixes (made without fat), wheat mixes, tabouli grain salad, hominy, polenta, polvillo, hominy grits, quinoa, millet, amaranth and oatmeal.

From the meat case, select: white meat chicken and turkey (no skin), fish (not battered), beef, round or sirloin, extra lean ground beef such as ground round, pork tenderloin, 95% fat-free lunch meats or low-fat deli meats, tofu and meat substitutes.

From the produce area (fruit), select: apples, bananas, peaches, oranges, pears, grapes, grapefruit, apricots, dried fruits, cherries, plums, melons, lemons, limes, plantains, mango and papaya.

From the produce area (veggies), select: broccoli, peas, corn, cauliflower, squash, green beans, green leafy vegetables, spinach, lettuce, cabbage, artichokes, cucumber, asparagus, mushrooms, carrots, celery, onions, potatoes, tomatoes and green peppers.

From the canned food, select: any canned fruit in juice or water (not syrup), applesauce, tomato sauce, beans (dried or canned),peas, lentils, any low-sodium, low-fat canned vegetable or soup.

From the frozen food case, select: blueberries or raspberries (without added sugar), 100% fruit juice, any vegetable without added fat, frozen fish fillets- unbreaded and low-fat, low-sodium entrees.

From the baking needs isle, select: flour, sugar, imitation butter (flakes or buds), nonstick cooking spray, canned evaporated milk-fat free or low-fat, nonfat dry milk powder, cocoa powder, unsweetened baking powder, baking soda, cornstarch, unflavored gelatin, gelatin, any flavor (reduced calorie), pudding mixes (reduced calorie), angel food cake mix and other low-fat mixes.

From the condiments, sauces, seasonings, and spreads section, select: low-fat or nonfat salad dressings, mustard, ketchup, barbecue sauce, other low-fat sauces, jam (100% fruit spread is best), jelly, honey, spices, flavored vinegar, hoisin sauce, plum sauce, salsa, canned green chilies, soy sauce (low sodium) and bouillon cubes/granules (low sodium)

From the beverage isle, select: no-calorie drink mixes, reduced-calorie juices, unsweetened iced tea, tea bags, mineral water or spring water.

Assignment #2
Fat is evil, right? Not necessarily. We all need a certain percentage of fat in our daily calories, it's the type of fat we chose to eat that has certain effects on our health. To learn more about the fat you are consuming, check out this interesting article.

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