|
I always watch with interest as the shopper in front of me at the grocery checkout lays down their purchases. While others are adding up prices, I'm likely calculating nutrient content!
"Ooh, that pie adds lots of calories; fresh fish would be a much better choice than those batter-covered fish sticks. Hmmm, how many of those chocolate bars are destined for the kids' lunches?"
Of course I'm too polite to say any of these things out loud and no one likes a health 'know-it-all'. The problem is I care about people, and when I see a grocery cart loaded with trans fat filled products, low-nutrient, high-sugar snacks, and pro-cessed 'used-to-be' foods, I also see how these items can create a patient for a doctor, or worse yet, a hospital.
What do the contents of your grocery cart say about you, your present and future health? To me, the chrome cage resembles a crystal ball and I can see your future in it! The grocery experience
Is grocery shopping a chore or a joy? Or is it somewhere in between? While it may not be very exciting, it is VITAL to your health and happiness. Many people wait for a health professional to say "don't eat that" or "eat that" before they look at their food buying and consuming habits. I prefer to give helpful tips now, than to be the 'bad guy' later.
List makers unite!
How many of your grocery purchases are planned, spontaneous, impulsive or last minute? If you go to the grocery store without a shopping list you're driving blind. If you shop when you're hungry your cart will fill with numerous, not necessarily nutritious, items. Setting a regular shopping schedule – once or twice a week – can help you have healthy foods on hand at all times. On your list include:
• LOTS of fresh fruits and vegetables (buy enough for a few days; if they don't keep, you're not eating them often enough)
• Whole grain breads, cereals and pastas
• Sufficient healthy protein: fish, chicken, beef, pork, turkey, legumes, eggs, cheeses, yogurt, quality soy or whey protein
• Healthy snacks: fruits and vegetables win again; look for 'no trans fats' on sweet and salty snacks if you are going to indulge; popcorn can be a good filler
• Special foods as required by family members (anyone with lactose intolerance, food allergies and sensitivities, salt-free or sugar-free diets)
• Dietary supplements that support energy, brain health and immunity to fulfill your nutritional requirements; a custom multivitamin/multimineral, a source of pharmaceutical grade Omega-3 essential fatty acids, such as fish oils or flaxseed oil, a greens product to meet your daily fruit and vegetable requirements; and your health standbys – vitamin C and calcium/magnesium. Ask your health professional what other supplements your body needs to get, and stay, strong and healthy.
|
Did you know that if you picked 80% of your groceries from the outer rim of the store you would generally have 80% of your nutrients?
|
Who or what drives your cart?
Do you shop by habit? Instinct? Pressure from family? What's your family profile? These factors come into play from the moment you pull into the parking lot.
Factually most teens and young adults don't eat very well. They're thinking about today; how they look is more important than how they feel. Younger kids need energy to be active and it's easy for them to get hooked on high sugar, low nutrient snacks. Meanwhile, seniors often eat poorly because of reduced appetite and income. What about YOU? If you're middle aged, you might have attention on your middle, since overweight, diabetes and heart disease go hand in hand. You may be fixed in your food buying habits after years of balancing the budget. |
 |
Whoever you have in your family you CAN improve their nutrition without expensive or unpalatable food changes. Did you know that if you picked 80% of your groceries from the outer rim of the store you would generally have 80% of your nutrients? If your routine is "circle the outside aisles then pop down the freezer lane" you have a good start on a healthy cart, since the outside aisles are where you find your fresh foods. However, if your technique is "up and down every aisle in case I see something I need", you're going to spend a lot of money. You may satisfy your appetite but not your nutrient needs. A shopping list will control both.
|
If your technique is "up and down every aisle in case I see something I need", you're going to spend a lot of money.
|
Aisle by 'I'll'
The 'aisle by I'll' concept can help you change your food buying habits for the better. If your health goal is "I'll lose weight without starving", pick the aisles with good protein, oats and whole grain fibres, and plenty of fruits and vegetables.
If the goal is: "I'll reduce my salt intake and eat heart healthy foods", head for fresh fish, broccoli, greens and colourful fruits, then pick up Coenzyme Q10, essential for energy and heart health, from the supplements aisle.
To protect yourself from disease take an extended tour of the fresh fruits and vegetables and choose plenty of the most colourful ones as well as beans and other legumes. If you love berries you can get their health support even when they're out of season with a blueberry or cranberry concentrated supplement. Along with berries, pomegranate is also a fruit that is high in antioxidants. Skip the snack aisle and pick up a multivitamin to ensure you get basic vitamins and some trace minerals as well.
"I'll give my kids good nutrition for learning and energy" should drive you to the dairy, fish and meat sections. If the kids don't like fish, look for brain supportive chewable omega-3 supplements. Bypass salty or sweet snacks with trans fats which actually reduce the brain's ability to function and contribute to unhealthy blood sugar imbalances.
Best before? Or, best never?
I don't want to restrict anyone's enjoyment of life, but some foods really don't contribute to your long term health. Read labels; balance convenience and cost with nutrient value. Processed foods with a long list of chemical-sounding ingredients are probably best left on the shelf (the preservatives will keep them there for years). If sugar, glucose, dextrose or fructose is the first item listed on the label, trade the item in for a juicy apple, orange or handful of berries – you get the sugar with added benefits of fibre and other nutrients.
Changing direction
Know your body and your lifestyle. If you use prescription drugs, smoke, are overweight or work in a polluted environment you'll need more of certain nutrients. Supplements can ensure you're getting these. If changing your grocery habits seems challenging, start small. Double your fruit and veggie purchases and drop one of those processed snacks. Don't suffer, just substitute and supplement for a change that pays off.
See you at the checkout!
H&L
Dr. Tellier Johnson is the Consumer Education Director for WN Pharmaceuticals, makers of Webber Naturals® and Sunkist® supplements. |
Send To Friend
Print
