Hints for healthy Grocery shopping
Whole Grains – When choosing bread, pasta, rice or cereal, aim for the least processed foods that are made from whole grains. For example, choose brown rice instead of white, whole wheat bread and pasta, grain mixes, quinoa, and barely. The whole grain should be the first ingredient listed on the label ( that means it’s the largest ingredient by weight). Cereals should have at least four grams of fiber per serving and the less sugar, the better.Fruits and Vegetables- The American Heart Association(AHA) recommends eating eight and more fruit and vegetable servings every day, totaling about four and a half cups. Fresh is best, but don’t forget about frozen fruits and vegetables – they’re a convenient way to keep nutritious ingredients handly. Just choose those without the added sauces and flavorings.Lean Meat, Fish, Eggs, and Poultry – The AHA recommends two servings of fish a week. Oiler fish(salmon, trout, and herring) are particularly good because they contain omega 3-fatty acids, which may help lower your risk of heart disease. Look for lean cuts of meat(like round, top sirloin, and tenderloin) and choose skinless poultry or remove the skin after you cook it.Dairy – Milk, yogurt, cheese and other dairy products are an excellent source of calcium and vitamin D. Look for fat-free, 1% fat and low-fat milk and low-fat milk varieties. If you just can’t live without some higher-fat cheeses, keep your portions small ( a serving roughly one and a half ounces-about the size of four stacked dice.)Canned and dried foods – Items like canned tuna and beans are great to have on hand-just beware of too much-added salt or sugar. Keep a supply on your shelves so you can make quick soups or add to salads, pasta, etc.What to avoid -?
Highly processed Foods- A good rule of thumb is to avoid foods that have more than five ingredients or contain artificial ingredients or unidentifiable chemicals.Salt(sodium) – Too much raises your blood pressure and increase your risks of stroke and heart disease, so look for it on the label. People blood pressure, people over 40, eat no more than 1500 milligrams of sodium daily(about2/3 of a teaspoon). For other recommendation is 2300 milligrams. Most of the sodium in our diets comes from processed foods like canned goods, soups, and prepared mixes, rather than from table salt.Sugar- It’s full of calories but no nutrients, so limit your intake. Choose foods with less than five grams of sugar a serving and beware “hidden” sugars that are listed in the ingredients under names like high-fructose corn syrup, dextrose, invert sugar. Saturated Fats and Trans fats –Often labeled “hydrogenated” or partially hydrogenated “ vegetable oils, these fats are bad for your cholesterol levels and increase your risk of heart disease and stroke. They’re commonly found in items like pastries, biscuits, margarine, cakes, and shortening. Cholesterol – It’s found in animal products such as meat, poultry, fish, eggs and butter, cheese and whole and 2% milk. Aim to eat less than 300 milligrams each day.