Healthy Food Shopping
As a parent, you know you're supposed to present kids with
an array of healthy foods. Going to the grocery store is an
important step in this process. The items you put in the cart week
after week can affect your child's health and attitude toward
nutritious food.
Is that cart chock-full of fruits, vegetables, and other healthy
stuff? Or is it overloaded with drinks and snacks that don't
offer much nutritional punch? If you'd like to upgrade your
family's diet, start by upgrading what you're buying.
Here's how:
Make a List
A list can keep you on track - especially if you base it on a
meal plan for the week. Focus your week's menus on wholesome,
nutritious ingredients such as fresh and frozen fruits and
vegetables, lean meats and poultry, fresh fish, whole grains, and
low-fat diary products.
The American Heart Association and the American Academy of
Pediatrics suggest that families with children shop with these
guidelines in mind:
- Eat vegetables and fruits every day.
- Limit juice intake.
- Use vegetable oils, especially ones high in monounsaturated
fat such as olive and canola, and soft margarines that are low in
saturated fat and trans-fatty acids instead of butter,
shortening, or most other animal fats.
- Eat whole-grain rather than refined-grain breads, cereals,
pasta, and rice products.
- Reduce the amount of sugar-sweetened beverages and foods in
your family's diet.
- Use nonfat or low-fat milk and dairy products daily.
- Eat more fish, especially oily fish that is broiled or
baked.
- Reduce salt.
You probably know that fruits and veggies need to be on the
list. Here are some additional staples to consider:
Meats and beans:
Fish (fresh and frozen, also canned light tuna and salmon); lean
chicken and turkey (no skin); lean hamburger and beef; pork chops.
Non-meat choices include soy products, dried beans, nuts and
seeds.
Grains and cereals:
Whole-grain bread, pasta, cereals; oatmeal.
Dairy and eggs:
Low-fat or nonfat dairy products, including milk, yogurt, cheese,
cream cheese, and sour cream.
Follow a Healthy Path in the Store
If you shop in a grocery store, focus your shopping on the
store's perimeters. These outer aisles usually contain the
healthiest foods - produce, dairy products, and fresh meat and
fish.
Next, move to the inner aisles, where you'll find important
items like canned and frozen fruits and vegetables, cereals,
sauces, and baking supplies. But those inner aisles also contain
more expensive and less healthy prepared foods and snacks. By
visiting the inner aisles later in your shopping trip, you reduce
the chances that you'll overdo it on snacks and processed
foods.
When possible, visit farmers' markets and produce stands in
your area for the best that local growers have to offer. The recent
growth in "Farm-to-City" organizations means that farmers
bring their produce directly to you and that more produce stands
are now open in local neighborhoods.
Food co-ops are another good source of healthy food because
these member-run organizations tend to buy organic or
pesticide-free produce, and work with local growers to provide the
freshest food possible. Health food and specialty stores also can
be worth the extra trip to find a wider variety of foods and
brands.
Wherever you choose to shop, it pays to know the time of year
that your favorite fruits and vegetables are in season. Buying
in-season produce is often a bargain in taste and reduced price.
But try not to buy more than you can use or store before it spoils.
A good way to teach your children about seasonal produce is by
visiting a farm, orchard, or berry patch where they can pick the
fresh goodies themselves.
Choosing and Storing Produce
When you don't pick it off the vine yourself, how do you
know produce is fresh? From green beans to cantaloupe, all fruits
and vegetables give hints about their ripeness and freshness.
- Choose vegetables that look fresh and colorful. Most should
be crisp and firm. With vegetables such as green beans, for
example, don't buy them if they are limp or showing signs of
decay.
- When choosing fruits, avoid bruised pieces, but remember that
a perfect exterior doesn't necessarily mean the best quality.
The best cantaloupe, for example, will have a yellowish cast and
may be misshapen, but it will smell pleasantly sweet.
Careful storage means that fresh produce will last longer. Most
vegetables will keep in the refrigerator for 2 to 5 days;
root vegetables, like carrots, will keep even longer. Store
potatoes and onions in a cool, dark place for maximum
freshness.
Frozen and Canned Fruits and Veggies
Fresh produce is delicious, but frozen and canned fruits and
vegetables are convenient. Spoilage is much less of a concern, and
high-quality brands will rival fresh produce when it comes to taste
and nutrition. One study found that dishes prepared with canned
ingredients were just as appealing as ones that contained fresh or
frozen produce.
Whether frozen or canned, you'll want to check the label to
see what you're buying. Some frozen vegetables, for instance,
are packaged with extra salt and fat. Instead, choose products
without any sauces or additives. With canned fruits, look for
varieties that pack the fruit in juice, not syrup.
And just as you wouldn't buy fruit that's bruised,
don't buy a package of frozen vegetables if the bag is ripped
or the box is soggy or torn. With canned products, watch out for
any can that has a large dent, a swollen appearance, or is
leaking.
Make Room for a Treat
As you focus on a healthy lifestyle for your family, you might
be tempted to declare a ban on all foods that are high in fat or
that contain sugar or chocolate. But completely eliminating sweets
and favorite snacks can backfire if your child feels deprived. The
result could be that your child overeats the off-limits food
whenever given the opportunity outside the home.
Instead of taking the hard line or completely giving in, strive
for moderation. Try not to talk about "bad foods."
Don't be afraid to allow your child to choose a treat at the
grocery store or when you're at home. But try to be smart about
it. For instance, let a child who likes chips and dip choose a
lower-fat bag of chips and a jar of salsa at the store. Then when
you get home - olé! Put out small bowls of chips and salsa and
it's snacktime!
Reviewed by:
Mary L. Gavin, MD
Date reviewed: April 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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