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That's messed up.
Shopping for food should be simple and rewarding, not confusing and frustrating.
Here is your guide to reading past the marketing and nutrition labels and filling your cart with
good, healthy food.
Tips for Healthy Grocery Shopping
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- Stick to the perimeter of the store, in the cold sections. That’s where
the fresh food is!
- Be wary of food in packages; if it lasts longer than a week or so, it’s
likely full of preservatives, sugar, and artificial ingredients that can make
it difficult to lose weight because of their addictive nature.
- Read ingredient labels before the nutrition facts label. Look for foods
with fewer than five ingredients, all of them identifiable as actual foods.
- Remember: the goal of a grocery store is to sell food, not make you
healthier. Make a list, stick to it, and get smart about food marketing
messages!
Food Packages Decoded
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Buyer Beware! Here’s
what those marketing messages in the bread aisle really mean.
Source:
www.drsears.com
Marketing Term
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What it Means
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“Enriched”
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This is a tip-off that something bad was done to the
food, requiring another process to put some of the good stuff back in.
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“100% Wheat”
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It doesn’t specify that it is whole wheat. It could have
some whole wheat, or none.
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“Multigrain”
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No mention of whether they are whole grains. Doesn’t
matter how many grains there are if they are all refined or bleached. Skip it.
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“Whole Grain”
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It may be a blend of grains, it must say “100% Whole
Grain”
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“Blend”
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See “multigrain”
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“Supports Heart Health”
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Look for “may reduce the risk of…” which means that
it has ingredients that have been clinically shown to be effective in
reducing a health risk.
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“Pure”
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Everyone wants to eat food
that's pure. You would not want to put contaminated food into your body. But
"pure" has no regulated, agreed- upon meaning in food labeling. It
tells you nothing about what's in the package that perhaps should not be
there.
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“Natural”
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While the term "natural" sounds appealing,
it really says little about the nutritional quality of the food, or even its
safety. In reality, "natural" is empty of nutritional meaning.
Consumers believe that "natural" means the food is pretty much as
Mother Nature grew it, but this is seldom the case. And even then,
"natural" is not the same as nutritious, or good for you. The fat
marbling in a New York strip steak is "natural," but it's not good
for your arteries.
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“Made From…” or “Made With…”
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This simply means the food started with this
product. For example, the claim "made from 100 % corn oil" may be
technically correct, yet it is misleading. Consumers are led to believe they
are eating 100 % corn oil, but a lot can happen to corn oil before it gets to
the grocery store. The label really means the processor started with 100%
corn oil, but along the way may have diluted or hydrogenated it, changing it
into a fat that will clog your arteries, not one that flows free and golden.
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“Made with natural….”
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This simply means the manufacturer started with a
natural source, but by the time the food was processed it may be anything but
"natural."
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Healthy Heather’s
Advice: Get a bread
machine and bake your own bread. It doesn’t take much time, tastes delicious,
and is much better for you!
Eco-Labeling
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Eco-labeling is the practice of food
companies of creating packaging designed to convince you that the food inside
is healthy, organic, all-natural, or possessing health benefits.
Look for these eco-labeling buzz words at the store and be a more
informed shopper:
Eco-Label: Organic
Savvy Shopper
Should: Look for the seal.
For a product to be certified as organic, it must meet the following
criteria:
· meat, poultry,
eggs, and dairy products come from animals that are given antibiotics or growth
hormones.
· food is produced
without using most conventional pesticides; fertilizers made with synthetic
ingredients or sewage sludge; bioengineering; or ionizing radiation.
· a
government-approved certifier inspects the farm where the food is grown to make
sure the farmer is following all the rules necessary to meet USDA organic
standards.
There are three categories of organic labels:
· 100% Organic: made with 100% organic ingredients.
· Organic: made with at least 95% organic ingredients.
· Made with Organic Ingredients: at least 70% organic ingredients are used,
and the remaining 30% must be free of GMOs (genetically modified organisms)
Only those products with at least 95% organic ingredients can carry the
Certified Organic seal.
Eco-Label:
“All-natural”
Savvy Shopper
Should: Read the label for the company’s definition of “natural.”
"All-natural" means that
the product does not contain any artificial ingredients, colors, chemical
preservatives, and is minimally processed. But, the definition of
"minimal" is up to the discretion of the producer, who should explain
what they mean on the label. Read the label to decide if it meets your personal
standards.
Eco-Label: Certified Humane
Savvy Shopper Should: Follow your heart.
“Certified Humane” means that the animals used to produce that food have
ample space, shelter and gentle handling to limit stress, have access to ample
fresh water and a healthy diet of quality feed, and are not given antibiotics
or hormones. Animals may not be caged or tied, and must be free to live a
natural, instinctive life. For example, chickens should have room and
freedom to flap their wings and pigs should be give the space, time, and
opportunity to move around and root.
Eco-Label:
Free-Range
Savvy Shopper
Should: Proceed with caution.
According to the United States Department of Agriculture (USDA),
free-range or free-roaming means that "producers must demonstrate to the
Agency that the poultry has been allowed access to the outside." However,
the USDA only requires that animals receive five minutes of open-air access,
and the living standards for these animals are largely left up to the
individual farmer. If free-range status is important to you, consider buying
dairy and meat products from a local farmer who maintains standards that meet
your approval.
Healthy Heather’s Clean Eating Shopping List
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Here’s my
personal shopping list and some recommendations for brands that are
consistently healthy and produced in a sustainable way. I’m not perfect, but I
am commited to making progress!
Produce –
get whatever looks good to you!
Spinach
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Strawberries
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Peaches
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Carrots
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Blueberries (fresh or frozen)
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Pears
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Tomatoes
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Oranges
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Bananas
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Sweet Potatoes
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Apples
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Green Beans
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Cucumbers
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Broccoli
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Red onions
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Lean Meats/Poultry
Grass-fed ground beef
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Applegate Farms bacon
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Hormone-free chicken breasts
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Grass-fed ground bison
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Dairy
All-natural feta or gorgonzola cheese
Plain, unsweetened Greek yogurt (I like Stonyfield Farms,
Chobani, Oikos, and Dannon)
Healthy Heather Tip:
Choose plain and unsweetened to avoid sugar, and add frozen blueberries and raw
(not roasted) sunflower seeds for a sweet treat!
Organic reduced-fat milk
Cage-free eggs
Grains/Legumes
Dry, bagged beans and rice
Quaker Old Fashioned Oats
Ronzoni or Hodgson Mills whole wheat pasta
For the
Kiddos
Annie’s Homegrown Macaroni and Cheese (made with organic whole wheat pasta).
Annie’s Homegrown Macaroni and Cheese (made with organic whole wheat pasta).
Annie’s Homegrown Bunny Grahams, Whole Wheat Bunnies, or
Cheese Bunnies
Late July Organic Peanut Butter Crackers, “Ritz-style”
crackers, etc.
Salad
Dressings/Sauces if you must
Annie’s Naturals
Brianna’s Homestyle
Annie’s Naturals
Brianna’s Homestyle
Or make your own olive oil and vinegar dressing!
Frozen Stuff
Any frozen veggies but watch for added salt and buy plain
vegetables (no sauces!)
Ian’s All Naturals makes some great frozen sweet potato “fries”
Food for Life Ezekiel Bread
Lunchmeat/Cheeses
Boar’s Head for lunchmeat and cheese
Boar’s Head for lunchmeat and cheese
Look for “nitrate free” and no added sugar
Refrigerated
Baked Goods
Look for Immaculate Baking Company products at Publix,
Fresh Market, and Earth Fare. Cookies, biscuits, scones, and rolls made without
partially hydrogenated vegetable oil!
Where's the Bread?
Where's the Bread?
Sigh. Bread. I take issue with so much store-bought bread that I have a hard time recommending any of them. Get a breadmaker and start baking homemade bread. Its delicious and better for you! Here's why I want to cry when I go into the bread aisle:
1 comment:
I read an article recently that mentioned some Boar's Head products have MSG. I don't know if it is true but it kind of bummed me out. :(
http://kellythekitchenkop.com/2010/03/are-all-dietz-watson-or-boars-head-lunch-meats-natural.html
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