Smart Supermarket Shopping: Limit Processed Foods


By Dr. Madelyn Fernstrom

I’m often asked about the “best” healthy foods to look for at the supermarket. One of my favorite universal tips is what to limit: processed foods – almost always found in cans, packages, and boxes. Processed foods are modified for convenience, as well as to guarantee a long shelf life, taste, and safety. Most processed foods are loaded with hidden salt, sugar, and fat. And regular consumption of these foods has been linked to an increased risk of obesity, diabetes, high blood pressure, and cardiovascular disease.

I like to keep things simple! Here are three simple steps to follow while you’re in the grocery store. These will really help you to make healthier choices for yourself and your family:

·      Shop the perimeter of the store, where most fresh foods are found. The center aisles are loaded with items in cans, boxes, and packages, so don’t spend much time there!
·      Looking for processed food replacements? Try fresh fruits and vegetables, or choose frozen fruits and veggies for out-of-season produce (make sure to skip the added sauces!).
·      Read the nutrition information on the back or side of package labels. This is the best way to compare sugar, fat, and/or salt content. And remember to pay close attention to serving size, not the size of the whole package!

It’s tough to avoid all processed foods, as most of us don’t have the time to cook from scratch every day. So, when choosing processed foods, look for low or reduced sodium products (especially for soups), and those lower in fat and added sugars.

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