Healthy Food Shopping
Healthy Shopping
Shopping Lists
A shopping list can be a powerful tool to help
families make nutritious choices and stay within budget. Grocery prices are at
an all-time high so having a plan and grocery list before you head to the store
will save you time and money at the store.
Shopping without a plan leads to impulse buying of unhealthy and
expensive foods. Here are some simple tips for your list.
1. Plan your menu for the week! With this plan, you can build a shopping list.
2. Check your inventory, including cabinets, pantry, fridge, and freezer, to eliminate double purchasing and ensure you have the ingredients to prepare healthy meals.
3. Buy fresh produce in small portions you know you will eat within a week.
4. Buy meat in bulk and cut meat into portions that fit your menu.
5. Avoid prepared foods; you pay a higher price and don’t know the ingredients.
6. Stock up on frozen vegetables when on sale; they are a great way to save time.
7. Don’t buy sugary drinks; the American Heart Association (AHA) says one-quarter of the added sugars come from these. AHA
Use leftovers, and create soups, casseroles, and new
dishes to avoid tossing out unused food.
Food Labels
The front label is usually advertisement and not
helpful nutrition information. Always read the nutrition label.
If the first ingredients include refined grains, a
type of sugar, or hydrogenated oils, leave it on the shelf. Items with whole
foods listed as the first three ingredients are better.
Long ingredient lists are a warning sign that the
product is likely highly processed.
Watch out for the hidden sugars, corn syrup, rice
syrup, fructose, sucrose, maltose, dextrose, raw sugar, cane sugar, brown
sugar, confectionary sugar, fruit nectars, concentrates of juices, honey, agave,
and molasses.
Or better yet buy foods without labels; fresh fruits, fresh
vegetables, and fresh meats don’t need labels.
How To
Read Food and Beverage Labels | National Institute on Aging (nih.gov)
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