The is no magic trick to healthy eating. Healthy eating is all about eating the correct foods, such as plenty of vegetables, fruits, and whole grain products. Also include low-fat dairy products, lean meats, poultry, fish, and legumes. Drink lots of water and go easy on the salt, sugar, alcohol, and saturated fat. Good nutrition should be part of an overall healthy lifestyle, that also includes regular physical activity, not smoking, and stress management. If you drink alcoholic beverages, do so in moderation.
One of the main problems with healthy eating is buying healthy foods. The first step in eating healthy is to buy healthy. Below are some healthy eating tips.
Steps to Healthy Shopping
Plan your week’s meals;
- Check your pantry and fridge;
- Write out a list;
- Eat before you shop, never go shopping on an empty stomach!
- Shop the outside aisles of the grocery store
- Go to the market for fresh fruits and vegetables, to the fish monger, butcher, chicken shop for your meats – less to buy at the grocery store means less time spent there.
- Read the labels – choose wisely.
- Think low-fat, low-salt, low-sugar: 20-25gms fat (4-5 teaspoons), 20-30 gms sugar, – (4 -5 teaspoons), 5,000 mgm salt (1 teaspoon) are our total daily recommendations.
- Buy fresh, not pre packaged.
- Think water, not soft drinks and cordials.
- Think herbals teas, and less coffee and tea
- Think fruit for snacks, and less biscuits, cakes, nuts and chips
- Limit your actual shopping time.
- Limit shopping for food to twice a week.
- Be aware that millions of dollars are spent in marketing in an attempt to force you to buy products, which you do not need.
- You can make a choice – to buy fresh and to buy healthy. Avoid pre-packaged, high fat, high-sugar, high-salt, high-preservative foods. If you don’t buy it you can’t eat it! Be intelligent with your food shopping.
The Top Twenty Commando Grocery Store Shopping Tactics
Buy healthy, quality foods at the best possible price and never shop on an empty stomach. Always make out a shopping list.
It may be more economical to shop at two or three different shops, ie. butcher, greengrocer or market, fish monger and grocery store, than one stop shopping. Meat, fish and greengrocer items are usually more expensive at grocery store. You will add approximately 10-20% on every item when bought at all night convenience stores.
Use a family menu planner to plan your week’s meals with your personal budget in mind.
Instead of having a can of soup for lunch, it’s much more economical to plan to make a large pot of soup, freeze in serving portions and plan to have soup for lunch three or four times that week. The money you spend on one or two cans of soup will make you a large pot full! Plus, it’s fresh, healthy, with no chemicals.
Try the healthy low fat recipes in the Trim Kitchen Cookbook or make over favourite recipes into low fat, low sugar format using the “Recipe Make Over” section in the Trim Kitchen Cookbook.
Check specials and buy in season and in bulk and freeze.
Check what’s already in your pantry and fridge – plan these items into the beginning of the week’s menus to avoid waste.
Be flexible – if you’ve planned a beef stew and lamb is on special, just modify the recipe. Don’t go “off track” from your plan.
Stick to your shopping list – don’t allow those marketing experts to pull the wool over your eyes.
Never buy food just because it’s on special If you don’t need it, you’ll probably waste it or it will deteriorate too quickly for you to use.
Take a calculator with you and add up as you shop. Stop when you reach your limit. You can also always leave those unnecessary foods at the checkout.
Fresh is best! Try growing your own vegetables and herbs, sprouting mung beans or soya bean shoots and buying fruit and vegetables at your local market.
Be aware! Check the labels on pre packaged foods for additives, chemicals and fillers, in addition to fat, sugar and salt content.
Shop the outside aisles of your grocery store and write out your shopping list in accordance with the layout of the store to avoid “impulse” shopping.
If you are kept waiting, be aware of the checkout! Read their magazines for free instead of buying the candy at the checkout points.
Try not to shop with small children. The money you save on your food bill and the stress you’ll save on yourself will pay for a baby sitter.
If you must take small children with you, allow them to buy just one item of their own choosing. You’ll be amazed that often it’s actually a sensible choice!
Keep your receipts and check that you have not been over charged via the “round off” method now used in grocery store. Your receipt will also help you plan for next week.
Servings can be economically increased by using rice, pasta and other grains. Plain breakfast cereals are much cheaper and can be “dressed up” with fresh fruit, such as grated apple and strawberries and will be a quarter of the cost of more exotic varieties.
Plan to buy enough vegetables such as carrots, celery and cauliflower for snacking. Add dried lentils, peas, etc to vegetable soups for added bulk and protein.
Go to your market in the last hour of trading for great specials in meat, poultry, fish vegetables and fruit.
Look at other people’s trolleys – slim healthy people have healthy trolleys and overweight people have unhealthy, overloaded trolleys