Nutrition Shopping

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Unfortunately,  the food industry is more interested in making money than in public health so they know exactly how to trick us into bad food choices. To help you make the right decisions for your health, we have come up with these grocery guidelines.

 

grocery shopping pic

Navigate the Aisles: 

The perimeter of the grocery store contains the most natural food sources. The middle aisles are where we get into trouble and expose ourselves to corrupt food products that are full of corn syrup, trans-fats, preservatives, and artificial ingredients. Sticking to the outskirts of the store is the easiest way to ensure you are filling your cart with fresh foods. 

Join a Buying Club or Co-op:

 

Nutritional Information Label

 

 Most cities offer buying programs that supply foods from local harvests and support organic farming methods.  To find the best places to purchase and dine organic, we like this helpful website: localharvest.org

Recognize Deceit: 

A product may display healthy words on the front of
packaging, but that does not necessarily mean it is actually good for you. Marketing companies are smart about their
labeling to trick you into buying their products. To make better food choices, look for labels
that display these key words:

*100% natural *USDA Organic *Non-GMO
*Made with Real Fruit *No added Hormones or Antibiotics *No Artificial Ingredients
* No Additives, Preservatives,Colors, or Flavorings

 

Understanding Food Labels

 

Look for Less Ingredients:

We find it a bit odd that juice or even ice cream would contain a long list of ingredients with several words we cannot pronounce. In general, the shorter the list of ingredients, the better! If you have to
sound out an ingredient, that may be a red flag to a cancer causing chemical.

Be Aware of the Serving Size:

America ’s obesity problem stems from a misunderstanding of portion sizes, thanks again to the food industry! Rarely are foods presented as single servings. For instance, a nutrition bar might say “only 100 calories per serving” but in fact contain two servings in just one bar! Don’t even get us started on soda. Not only is soda a nutrient deficient concoction of sugary chemicals, but a liter of soda actually contains four times the recommended serving size. This means you could be getting a quarter of your days’ worth of calories from a beverage! Make sure that when you see something labeled as low calorie that you also check the serving size.

Understand the Macronutrient Breakdown:

The body’s only source of energy comes from
the breakdown of these three nutrients. Here is a quick run down into
understanding the importance of carbohydrates, fats, and protein:

Carbohydrates: THESE ARE GOOD FOR YOU!

They are your body’s
first source of energy and while depleting your carbs may help you drop weight
(mostly water), it could actually do more harm than good. If you are determining your carb intake from
labels then you are probably eating the wrong kind. Healthy carbs come from fruits, vegetables,
and starches that also contain micronutrients. We do not recommended counting carbs, but simply choosing the right kinds.

Fats:

These are also good for you! Fats are vital to the absorption of some
vitamins and for normal body functioning. Again, the importance here is in choosing the
right kinds of fat that are naturally occurring. We want to limit trans-fat and saturated fats
that are mostly found in pantry items and frozen aisles. Good fats come from plant based foods like
avocados, coconuts, olives, and nuts and their oils.

Protein:

This is used for energy by our body only when there are no carbs or fat readily available. However, protein is the “building block” critical for function, growth, and repair. Aim for 25-30% of your diet to come from
protein rich food sources such as meat, eggs, legumes, and nuts.

 

Foobie Fitness, Nonprofit Inc.

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