Fill your cart with healthy things and lead a healthier life
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Backus Hospital dietitians recently helped people decipher healthy choices out of the dizzying array of items found on supermarket shelves.
Dietitians blazed trails throughout most of the store with 60 people during the two scheduled Supermarket Tours.
As might be expected, the Backus dietitians said the produce section provides a wide variety of healthy options, offering something for everyone to help meet the recommended 8-10 servings of fruits and vegetables daily.
"It's pretty hard to go wrong as far as fruits and vegetables go - although this doesn't mean you should eat three avocados a day," said Jennifer Stremcha, RD in the produce section of Stop & Shop in Norwich.
"It's not a matter of picking one right thing; it's about choosing fruits and vegetables in a rainbow of colors to lead a balanced diet," said Renee Frechette, RD.
Calling the deli a salt trap, Ms. Frechette said you can get your fill of sodium for the day from deli items. "Pick items wisely by looking for lower fat/lower sodium products; and be cautious of nitrates found in ham and bacon," she said.
Soy-based foods are a good alternative to meat, chicken and fish, and are easy to sauté or stir-fry using a small amount of olive oil. While any food source derived from animals will have fat, fish provides a good source of protein; salmon in particular is a healthy source of omega 3 fatty acids. "Children need healthy fats in their diets," Ms. Frechette said.
"I like to plan ahead by buying frozen fish. Poaching is a healthy cooking option when cooking fish: place fish with some shallots and herbs in a foil pouch, drizzle with olive oil, then wrap and bake in the oven for about 20 minutes," Ms. Frechette said.
Ms. Frechette also recommended that most shopping should be done in the perimeter of the store, where most of the healthier foods are found.
"Cholesterol, since it is produced by animals, is found in animal or animal containing products," said Whitney Bundy, RD, MBA, Director of Food and Nutrition. "Peanut butter, being a plant based product, has no cholesterol in it, but you should be cautious to eat any high fat foods in moderation because of the overall calories."
Other alternatives, such as turkey vs. beef kielbasa: the turkey version offered less fat - 6 g. vs. 16 g. fat, and fewer calories: 80 vs. 170. "However, the sodium level is higher in the turkey product, with the same serving size. Anything with a long shelf life will be higher in sodium," Chris Warran, RD, said.
For a healthier protein with less cholesterol, Ms. Bundy recommends fresh fish instead of kielbasa.
Whole grains are an important part of a healthy diet. "Look at the ingredients," said Ms. Stremcha. "Whole grains" should always be listed as the first ingredient in bread and cereal products. Good options will have at least two grams of fiber per slice. "Also, look for whole wheat wraps and buns in pre-made sandwiches," she said.
"The cereal aisle is my favorite example of overload," said Ms. Frechette. Cereals that are good fiber sources supply at least 2.5 grams of fiber per serving; whole grain cereals usually have more. Look for cereals with a low amount of added sugar.
For John and Susan Koch of Griswold, the tours provided valuable information upon which to base a healthy diet. "Diabetes runs in both our families," Ms. Koch said. "When we saw this tour offered in the paper, we thought this would be a good way to help us be proactive with our health."
To view an audio slideshow from this event, click here.
Other helpful healthy tips:
- Soymilk - lactose, dairy and cholesterol free - is a good source of high quality protein and provides many of the same nutrients found in milk.
- Even though snack foods are in the "Natural Foods" aisle they are still a snack food; keep portion sizes small. Look for crackers made with whole grains that do not contain partially hydrogenated oils or high amounts of sodium.
- Look for varieties of cookies with a low amount of added sugar that are low in saturated fat and sodium. Fat free, low fat and reduced fat cookies and snacks do not necessarily mean they are low in calories; many still have added sugars.
- Look for unsalted nuts and keep portion sizes small.
- To boost fiber, leave skin on apples, pears, peaches, potatoes and tomatoes. Choose whole fruits over juices to provide more fiber.
- Look for juices without added sugars labeled 100% juice that are a good source of vitamin C.
- Choose only canned vegetables that are marked "low in sodium" or "no salt added." Rinsing canned veggies reduces the sodium by about 40%. Frozen vegetables are a good alternative to fresh.
- Plain rice, pasta or potatoes are better than seasoned mixes, which contain more sodium and/ or fat.
- Look for frozen dinners with less than 500 milligrams of sodium, 15 grams of fat and 400 calories. When comparing the nutrients between two frozen dinners or entrees, consider the serving size.
- Look for non-fat or low-fat dairy varieties. Stonyfield Farms brand is a good yogurt choice with a low amount of added sugar.