By Gloria Luna-Santos C.P.T.
When trying to change your eating habits for the better, it's important to know how to grocery shop. But "health-conscious" grocery shopping can be a bit confusing at first. If you follow these simple rules, however, you'll have no trouble getting on the right path to a healthier you.
Tip No. 1: Clean Out Your Refrigerator and Pantry
If you're trying to improve your eating habits, the most obvious thing to do is rid yourself of temptation. Yes, throw out or give away those cookies, chips, chocolate bars, ice cream sandwiches, frozen entrees and everything else you know is not good for you.
Tip No. 2: Create a Budget, Make a List and Stick to It
Because food prices have gone up, you have to be smart about how you spend and where you will spend the most. First, figure out your budget, make a list of all the items you need and then stick to it. It's very easy to overbuy when you haven't made a list to guide you.
The list should include the following:
Fresh fruit and veggies - Whole grains such as old-fashioned oatmeal, whole grain bread and brown rice
- Proteins such as chicken breast, fish, turkey breast and lean beef
- Dairy, eggs and nuts
Healthy treats should be left at the end of the list. This includes Jell-O, dark chocolate -- 70 percent or higher -- and whole-grain crackers.
One last thing: Never shop for groceries when you're hungry. You will purchase too much of the wrong foods.
Tip No. 3: Organic vs. Conventional Products
Organic food is labeled as "free from artificial chemicals, pesticides, antibiotics, growth hormones and fertilizers." It is produced using environmentally friendly methods and has no genetically modified ingredients.
You will pay a higher price for organic products because it requires more labor. If you can afford the price, then by all means buy all organic. But if you can't afford it, buy conventional foods that require peeling -- you'll be removing the exposed skin before eating, anyway.
Protein sources will be the most expensive foods on your list. You should consider buying hormone- and antibiotic-free, vegetarian-fed chicken breast and lean beef, wild fish and at least 90 percent fat-free turkey breast.
Finally, there are dairy products, eggs and nuts. Organic milk and cheese come from cows that were not treated with hormones. Don't forget that milk and cheese still contain fat, so buy low-fat or skim milk for a healthier choice.
There are a few choices for eggs: conventional brand eggs, vegetarian-fed eggs and vegetarian-fed, cage-free eggs. The conventional brand is the one that has hormones.
Healthy fats are essential and should be included in your diet. So go nuts -- just make sure that the nuts you purchase are in their raw form or roasted unsalted and without sugar.
Tip No. 4: Read Labels
Reading labels can help you make wise food choices. Most packaged foods have nutrition information on the package in a section called Nutrition Facts.
In that section, you'll find the serving size and the amount of various nutrients per serving. Also, be mindful of listed serving sizes.
Tip No. 5: Remember the 3 S's
I'm talking about saturated fat, sodium and sugar.
Saturated Fat: It's the main dietary cause of high cholesterol. It's found in beef, poultry, dairy products made from whole and 2 percent milk, coconut, coconut oil, palm oil and cocoa butter. Limit your saturated fat intake to less than 7 percent of your total daily calories.
Sodium: Excessive consumption can lead to high blood pressure and water retention. Limit your processed food intake and choose low-sodium items. That way, you won't exceed the recommended daily intake of 2,400 milligrams.
Sugar: There are many reasons why you should avoid sugar: It raises triglycerides, weakens your immune system, affects your blood sugar and makes you fat. So avoid it. Natural-occurring sugars from fruits and vegetables are fine.
So the next time you take a trip to the grocery store, make sure you have a list to guide you. Always read labels and make smart healthy choices that are going to be good for you -- and your family.
Gloria Luna-Santos is an ACE certified personal trainer, Pre/Post Natal Certified, living in Miami.
