By Dr. Madelyn Fernstrom
I’m
often asked about the “best” healthy foods to look for at the supermarket. One
of my favorite universal tips is what to limit: processed foods – almost always
found in cans, packages, and boxes. Processed foods are modified for
convenience, as well as to guarantee a long shelf life, taste, and safety. Most
processed foods are loaded with hidden salt, sugar, and fat. And regular
consumption of these foods has been linked to an increased risk of obesity,
diabetes, high blood pressure, and cardiovascular disease.
I
like to keep things simple! Here are three simple steps to follow while you’re
in the grocery store. These will really help you to make healthier choices for
yourself and your family:
·
Shop the perimeter of the store, where most fresh foods are found. The
center aisles are loaded with items in cans, boxes, and packages, so don’t
spend much time there!
·
Looking for processed food replacements? Try fresh fruits and
vegetables, or choose frozen fruits and veggies for out-of-season produce (make
sure to skip the added sauces!).
·
Read the nutrition information on the back or side of package labels.
This is the best way to compare sugar, fat, and/or salt content. And remember
to pay close attention to serving size, not the size of the whole package!
It’s
tough to avoid all processed foods, as most of us don’t have the time to cook
from scratch every day. So, when choosing processed foods, look for low or
reduced sodium products (especially for soups), and those lower in fat and
added sugars.
Do you have any thoughts on sugars? Is it better to use less real sugar then the low-cal sweeteners? Or just the sweeteners?
ReplyDeleteBoth real sugar and low-calorie sweeteners have a role in real-life eating. Real sugar has about 15 calories per teaspoon, so it's not a calorie bomb on its own. And all regular sweeteners are similar, and do not provide a health benefit, compared to white table sugar: this includes brown sugar, honey, molasses, sugar-in-the-raw, agave syrup and others. Think moderation, not elimination: a single teaspoon of sugar in a cup of tea can be satisfying, but if you're loading up a cup with 3 or 4 teaspoons, you'll want to rethink this. When baking, you can usually eliminate 25% of the sugar, without changing any part of the recipe.
ReplyDeleteLow-calorie sweeteners - no matter which one you choose - can be a big support in saving calories. All of the options are approved by the FDA, and documented safety profiles are readily available. It's a matter of taste. Many products are blends of several low-calorie sweeteners. Again, moderation is key - low calorie sweeters can help tame a sweet tooth without adding calories, but are not replacements for nutrient rich fruits and vegetables. And loading up on "diet foods" made with low-calorie sweeterners don't automatically lead to weigh loss, but support an overall calorie-cutting effort.