It's official - Shaw's is now open 24 hrs a day for your shopping convenience (or should I say confusion). With the typical grocery store offering over 30,000 items spread across fifteen aisles of stacked shelves reaching over 6 feet high, it's no wonder food shopping can be such a daunting task.
As a health-conscious individual, you must also wade through the health claims stating that products are "healthy," "lite," "high in fiber," and "organic." Unfortunately, it is nearly impossible to find the time to compare every product label. And, as a busy student, your focus is often on preparing quick and simple meals.
Here are a few tips to help you conquer the confusion at the grocery store:
1. Make a List
Before you go to the market, take a few minutes to create a list that you will shop from. Not only will this keep you focused, but it will also help you save time.
2. Never Shop on an Empty Stomach
Shopping with an empty stomach is like going to an all-you-can-eat buffet after you fasted for a day. The results are a golden ticket to disaster. You will be more tempted to make unhealthy food choices and you will likely purchase much more than you had intended.
3. Stay Around the Perimeter of the Grocery Store
Many stores are designed with the fresh foods (fruits, vegetables, dairy, meats and fish) located around the perimeter of the store. The store's center aisles contain all of the packaged and processed foods.
a) Produce: Pick a colorful array of fruits and vegetables. The various colors identify the rich source of vitamins, minerals and antioxidants that each contains. For instance, red fruits and vegetables contain a compound called lycopene, which is believed to help reduce the risk of developing certain cancers. Leafy green vegetables are loaded with vitamin A, folate, numerous minerals and dietary fiber, while orange colored fruits and vegetables contain vitamin C and beta-carotene, compounds you need to stay healthy.
b) Grains: Select products made from whole grains that are rich in fiber. Some great examples are whole-wheat bread and pasta, brown rice, quinoa, bulgur and barley. When choosing cereals, try to select products that have at least 4 grams of fiber and less than 4 grams of sugar per serving. (Note: 4 grams is equal to 1 teaspoon)
c) Meat, Poultry, and Fish: Choose lean cuts of meat (like round, top sirloin, and tenderloin) and poultry without skin.
Look for varieties of fish that are rich in omega-3 polyunsaturated fatty acids. According to the American Heart Association, "Research has established a link between eating fish and a lowered risk of death from coronary heart disease." Some good sources of omega-3 fatty acids are salmon, trout and herring.
d) Dairy: Dairy products are an excellent source of bone-building calcium. Select products that are low in fat or are nonfat, for instance, low-fat milk, yogurts and skim cheeses. If you are lactose-intolerant, soy-based products, such as soymilk and tofu, are dairy-free sources of calcium.
e) Frozen Foods: Frozen fruits and vegetables (without added sauces) are a great way to integrate produce into your diet when you don't have access to fresh products. Some other good frozen products are vegetable burgers, whole-grain waffles, and 100% fruit juices.
f) Canned and Dried Goods: Have a variety of canned beans, vegetables (low sodium) and fruits (packed in juice) available to add to salads, soups, pasta and rice dishes. Some other great canned products are low-fat soups, tuna packed in water and nut butters.
To learn more about healthy and sensible shopping and eating, take a look at the new book What to Eat by New York University nutrition professor Marion Nestle. The book is an aisle-by-aisle guide that teaches you how to make balanced food choices on the basis of freshness, taste, nutrition, and health.
Happy shopping!
