A Trip To the Market

By Michelle Krutan Berman, RD, MS

Nutritional Healing for Health & Well-Being

. https://www.mkbnutrition.com/

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A Trip To the Market

Shopping at the grocery store these days can be a hassle with so many products, and so much to choose from. If your ultimate goal is to keep you and your family healthy, then here are some tips to help you do just that.

Remember that the perimeter of the store is usually where you can avoid much of the processed and refined sugars. It is here where you find fresh produce, deli meats and cheeses, dairy products, freshly baked breads and juice.

When shopping for fruits and vegetables, look for dark green leafy veggies such as spinach and kale which are loaded with antioxidants and berries and tangerines which are high in phytochemicals. Sweet potatoes and carrots are loaded with beta-carotene.
Many stores now carry organic fruits and vegetables, and although these tend to be more expensive, it is worth your while to invest in some of your favorites such as apples and greens or baby eggplants and peaches.

When looking for the healthy fats, load up your grocery cart with the monounsaturated fats such as olive oil, canola oil and peanut oil. Remember that all peanut butters are not made equally because some have trans fats… the partially hydrogenated fats we do not want in our diets.

The peanut butters with the oil on the top are the healthier choices. Avocados are also very high in fat but healthy fat and are wonderful when mixed with your favorite jar of salsa to make guacamole. Serve that with baked corn chips for a delicious snack. Many of the low-fat butters are still laden with trans fats so read the labels.

Protein is essential in our diets and are the building blocks for muscle and contain amino acids. Look for leaner cuts of beef and skinless chicken breasts. Try other types of protein such as tofu and tempeh. Go on web-sites such as Whole Foods and look for their recipes using these products.

Low-fat yogurts and cottage cheeses are another good source of protein and calcium. Many of the non-fat yogurts are high in sugar so again become an avid reader in the marketplace. Part-skim mozzarella cheese is a good alternative to whole milk cheeses, especially in cooking.

Again, non-fat cheeses often have chemicals and preservatives added to them which are not very healthy and so use them sparingly if at all. Hummus is another food that is high in protein and healthy. It is quite good on crackers and also good to be used as a dip with vegetables. Vegetable burgers such as the Boca Burger are another alternative and healthy way to get in adequate protein. When choosing snacks for the family, think about smoothies with fresh fruits and low-fat yogurts.

A trip to the grocery store can be a healthy beginning to get you and your family on track to a healthier way of eating. Every week try a new fruit and a new vegetable or a new organic style food. With a little patience and willingness, you and your family can be on their way to eating in a way that nourishes the body and restores it to optimal health.