You have a choice to decide what things to pick up. Considering a healthy diet, of course you have to choose and buy the most nutritious one. Always keep an eye on foods in your market basket.
Here are keys to shop healthy diet:
Bring your shopping list
Always bring your shopping list whenever you go shopping and stick to it. Plan carefully what things to buy. Then, make sure that those things are what you really need.
Foods to fulfill your healthy diet include plenty of fruits, vegetables, whole grains, dairy, lean meat, fish, poultry, beans, and nuts. Don’t buy anything exclude from the list even discount is everywhere. Marion Nestle, PhD, MPH, professor of nutrition at New York University says, “Markets perform a great public service, but keep in mind they are designed to get you to buy (and, therefore, eat) more food, not less.” Therefore, you should have smart choices.
Check nutrition facts
Nutrition facts is your guidance for healthy shopping. You can compare the nutrition between two or more products to decide your healthy choice.
Consider table below when you look at nutrition facts
|Keep these high||Keep these low|
|Vitamin A, C, E||Sodium|
|Calcium and Magnesium||Sugar|
Use % Daily Value (% DV) when looking at nutrition facts. 5% DV or less is categorized as low. Meanwhile, 20%DV or more is categorized as high.
Find the right place
To save your time, you’d better go to the right section where the foods you need exist. Many grocery stores have certain shelves with certain types of food. Colette Pester and Dr. Lora Wilder on their article entitled Build a Healthy Diet with Smart Shopping put food location based on food group. Look at this table!
|Food Group||Typical Store Location(s)||Best Choices|
|Variety! Fresh, Frozen, Canned and Dried Fruits.|
Pasta, Rice & Bean Aisle
|Variety! Fresh, Frozen and Canned (especially dark green and orange). Dry Beans and Peas.|
Pasta & Rice Aisle(s)
|Whole Grains for at least half of choices.|
|Milk,Yogurt, & Cheese
|Non-Fat and Low-Fat Milk, Yogurt, Low-Fat and Fat-Free Cheeses|
|Meat and Beans
Meat & Poultry Case
|Lean Meats, Skinless Poultry, Fish, Legumes (dried beans and peas), and Nuts.|
Sure it needs extra expense when you choose organic fruits and vegetables. There’s always extra price for the best quality. But when the organic choice leads you fall into choosing only one kind of fruits or vegetables, you should avoid that. It’s better to have varied fruit and veggie because you can’t get all vitamins and minerals you need from a particular fruit.
That’s all keys for healthy diet shopping and diet programs. Are you ready to make your own healthy diet?
See: Let’s make your own healthy food.