1. Spend more time shopping in the perimeter of the grocery store. Most healthy foods such as fresh fruits, vegetables, meats, cheeses, dairy, and seafood are found near the edges of the store, with packaged items tucked into the aisles(containing more preservatives and less vitamins and nutrients).
2. Get into the habit of reading labels. Nutrition labels can be tricky since packaging is often disguised to make the consumer think the product is healthy. When you see "lowfat", "natural", "enriched", it doesn't necessarily mean it's all good for you. The real truth is in reading the label! Start at the top and look at the serving size and servings per container. Many single serving foods are divided into two servings. If the serving is for 1/2 cup and you eat 1 cup, remember to double all of your nutrition facts. The next part of your label are your calories, the nutrient breakdown and percent daily value. It is important to remember that food labels are not tailored to your individual needs, and you may need to adjust the nutrients to meet your nutritional goals. The daily values make recommendations based on a diet of 2000 or 2500 daily calories. Fat, sugar, cholesterol and sodium should be limited as they may increase risk of obesity, heart disease, diabetes, and high blood pressure. I look for between 4-7 grams/serving of both fat and sugar, cholesterol labels should be under 25 grams/serving, and sodium should be less than 1500 mg/day. If an item has more than 7 grams of sugar, then I look at the ingredients to see what kind of sugar. The first three ingredients are the most important. They are what is used most in the item. If the first 3 ingredients are any type of sugar: high fructose corn syrup, sugar, molasses, sucrose, honey, evaporated cane sugar, and it's higher than 7 grams of sugar, I look at the ingredients of what type of sugar. If it's lactose sugar(from dairy) or fructose sugar(natural fruit sugar) it's ok in moderation. Generally, the fewer ingredients a product has, the better. Some other ingredients to avoid eating are trans fats, artificial dyes, nitrates and nitrites found in preserved meats, artificial sweeteners, and other artificial preservatives. Fiber is important to help with digestion and regularity among other things. Aim to have at least 25 grams of daily fiber intake from whole grains, fruits and vegetables. Whole grain products(pastas, rice, crackers and breads) must say "whole" in the first ingredient. If it doesn't say "whole", it isn't truly whole grain and will convert to sugar and digest quicker. .
3. Be smart with beverages. Replenish your water supply frequently aiming for at least 64 ounces of water each day. Cut the sugary drinks. They are highly correlated with obesity and Type 2 Diabetes. Sugary drinks include sodas, sweetened coffee drinks, and even fruit juice. Studies have shown that diet soda contributes to weight gain. The sweet taste signals body cells to store fat and carbohydrates, in turn making you hungrier. Also, the taste of sweetness promotes insulin release, which blocks your body's ability to burn fat.
4. Balance protein, fat, and carbohydrates. Our bodies rely on the nutrients of all these categories, so it’s important not to eat too much or too little of any of these. Choose a variety of whole grains, fruits, vegetables, lean proteins, healthy fats and dairy in your diet. Add a lot of color to your plate for optimum nutrition with your fruits and vegetables. The fiber and water they contain can decrease your appetite and make you feel fuller faster.
5. Practice meal planning. Going to the grocery store with a list and tasty meals in mind will make grocery trips efficient. Making large dishes can cut down on cooking time during the week. Freeze extra portions for quick meals in the future. Planning meals with similar ingredients will prevent food waste (and extra spending). Avoid shopping when hungry, as you’re much more likely to make unhealthy impulse decisions.
6. Evaluate your food lifestyle. Homecooked meals are healthy since we are controlling the ingredients. Eating out is ok sometimes, but if it becomes a frequent habit, re-evaluate your lifestyle.
Preparing and eating food mindfully with your family and friends helps forge deeper social bonds, too. Break out an interesting recipe, and share a healthy, nourishing and delicious homemade meal!
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Great stuff! I have to always watch out for my beverage calories