Choosing the right foods at the grocery store is important for your entire family. Your overall health is determined by the foods you put in your body. Plan your trip to the grocery store ahead of time and know exactly which departments you need to visit. This will limit your exposure to distracting and unhealthy foods. Meet with a registered dietitian who can help you put together a grocery list that includes foods you and your family enjoy.
Produce Selection
The American Dietetic Association recommends purchasing produce that is local and in season. This type of produce is fresher than fruits and vegetables that have been packaged, stored and shipped across the country. Local produce tastes better and retains more nutrients because it has not been stored for extended periods of time. Choose fruits and vegetables that match the colors of the rainbow. The more colors you consume, the more you will expose your body to beneficial vitamins, minerals and antioxidants.
Choosing Whole Grain Foods
Whole grains include all three parts of the grain: germ, endosperm and bran. Whether you are selecting a type of bread or what to make for a side dish, read labels to ensure that the food you purchase includes whole grains. The Mayo Clinic reports that whole grains are full of fiber and minerals such as selenium, potassium and magnesium. B-complex vitamins are also found in whole grains. You can enjoy many types of whole grains such as popcorn, whole oats, barley, quinoa, wild and brown rice, millet and buckwheat. Choose whole grain breads and whole wheat pastas to include extra nutrients in your diet.
Lean Meats
You have many options when it comes to selecting lean meats at the grocery store. Skinless chicken, turkey, pork loin, lamb loin and veal cutlets are all examples of healthy lean meats, as suggested by LifeSupplemented.org. Select seafood such as scallops, haddock, tilapia and cod as an alternative. Each of these proteins contains less than 10 g of fat in a 3 oz. serving.
Types of Beans and Legumes
Oldways.org recommends that you include other plant-based foods in your shopping such as beans, nuts, seeds and lentils. Purchase heart-healthy nuts such as walnuts, almonds and cashews. Sesame and sunflower seeds are also healthy options and are delicious additions to any salad or pasta dish.
Other Considerations
Do not go grocery shopping on an empty stomach, advises the American Dietetic Association. You may be tempted to buy foods that you have a strong craving for, such as candy or ice cream. Avoid the middle aisles as much as possible. Fresh produce, bread, dairy and meats are all located on the outside walls of most grocery stores. Write out your grocery list ahead of time. This will help you get in and out quickly.
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