While eating foods in their most natural state is generally recognized as the healthiest way to eat, not all of us can eat all-natural all the time. If you are trying to find healthy options in your grocery, you may feel overwhelmed. Plenty of products are labelled as “better for you,” “light” or “reduced fat,” or they tout their ingredients as being “whole grain” or “all-natural.” Taking these claims with a grain of salt and learning how to decipher the label can help you make better choices when you are looking for light or reduced calorie foods in the grocery store.
Plan Your Trip.
Before heading out for your weekly shopping trip, create a list, and plan to stick to it. Fruits and vegetables offer the most nutritional bang for your caloric buck, but you also need to look for lean protein sources such as heart-healthy fish and fiber-rich beans. Breads and grains should be made with whole grains and offer several grams of fiber per serving. Low-fat dairy products such as cheese, milk and yogurt are also good choices. Look for products without added sugar, salt or other additives for the best results.
Study the Label.
Once you reach the grocery, you may need to take a little extra time to explore the options. Check out the “Nutrition Facts” label on all snacks and processed or packaged foods you choose, and really look at it. The recommended daily allowance of most nutrients is an estimate that is based on a 2,000-calorie diet. The information should include the amount of carbohydrates, fat and protein as well as the percentage of micronutrients. Serving sizes should also be listed, and you do need to base your intake on these limits. Add it daily, and try to keep it under 2,000 if your goal is weight loss.
Understand the Terms.
Sugar can be listed under dozens of different names. Trans fats are also masters of disguise and may be listed as “hydrogenated” or “partially hydrogenated” ingredients. If a product is titled “lite,” it likely has fewer calories than the original version of the product, but the difference might be minimal. It may also contain more sugar, artificial sweeteners or other unwanted ingredients. A product that is listed as “light” must have no more than ⅔ of the calories in the original version.
Shopping the right way can help you save time, money and calories. Making changes takes time, but over time, those little changes can really add up, and within just a few months, you will find that you feel better and lighter. Add more exercise to your day, and you will feel even better. By this time next year, you may not even remember your former self!