Tip #4
When you do buy a processed product, or one that is in a box, bag, or container, do the "product-hokey-pokey." Pick the item up, turn it around or upside down, skip the "Nutrition Information," and go straight to the ingredients list. Here's why: the grams or calories of something mean very little if they're made of chemical junk.
So, begin with the ingredients. If these seem understandable, then you can consider the grams and calories. Think of all the claims and information on the front of the packaging as marketing. These are usually more financially and politically driven than nutrition-based. One significant exception is the Certified Organic symbol, which certifies organic ingredients and practices.
More: Must-Have Flat-Tummy Foods for Your Grocery List
Tip #5
When buying processed products, buy plain ones, such as plain yogurt, cereals and frozen vegetables. Fewer ingredients tends to mean a lower risk of encountering chemical ingredients.The more colorful, flavorful, or even nutritious an item is, typically means more trouble.
Don't believe it? Pick up a carton of plain yogurt and compare it to a fluorescent-green key lime pie flavor. Or, within junk foods, compare plain potato chips to barbecue ones. If a manufacturer has to pack in that many dyes, flavors and weird ingredients to make something taste good, look good, or even increase the fiber, it's probably not worth it.
Tip #6
Put down the white products—white grains, white sugars and all the products stuffed full of them. Instead, when buying grains, opt for intact ones like wild rice or oats. Other great carbohydrate choices include beans, lentils, yams and winter squash. Cereal should not taste like dessert, and sugar-laden treats should only be consumed occasionally.
More: 7 Ways to Eat Healthy for Life
Tip #7
Be even pickier about oils and fats. Soybean oil is one of the main sources of omega-6 fats, according to Evelyn Tribole, author of the Ultimate Omega-3 Diet. The problem with omega-6 fats is that they compete with omega-3 fats, pushing the body toward more chronic inflammation, which is associated with many chronic diseases like heart disease and diabetes.
Soybean oil is in almost all processed condiments and foods, especially dressings, margarines and ready-made meals. When studying ingredients, avoid soybean, corn and vegetable oils.
Tip #8
Finish that trip around the perimeter with a long stroll in the produce section. Keep your produce from bruising by placing it on top at the end of your visit to the store. Buy as many different colors as possible, and try new vegetables and fruits regularly. If your budget allows it, any non-peeled fruits and vegetables you buy should be organic.
Make your cart look like a rainbow with beets, greens, citrus, berries, red bell peppers, tomatoes, broccoli and more. Buy more vegetables than fruits to cut down on sugar intake while still loading up on nutrients.
More: The Healthiest Convenience Foods at Grocery Stores
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