Grocery Store Guidance: Healthy Food Hacks

Grocery Store Guidance: Healthy Food Hacks
January 6, 2016 logrofarms
In Healthy Living, Nutrition
grocery shopping looking at food

Weekly trips to the grocery store are a mundane ritual for the majority of us, but good foods are essential to maintaining overall health – don’t let these trips pass by without careful attention. With all of the options available, it can be overwhelming to single out which foods are best and why. Logro Farms is here to help. With all of the time we have dedicated to growing organic farm-to-table foods (like our signature mushrooms), we have learned a thing or two about nutrition.

 

GROCERY SHOPPING TIPS AND TRICKS

Avoid over-shopping by making a grocery list beforehand. Which foods do you need and how much will last you until the next shopping trip? Consider all of the food groups and have everyone in your family make suggestions so they feel involved when trying new items.

Portion control and items that are less processed are going to be key. Here are some other essential guidelines…

grocery store picking out apples

1. Grab Lots of Organic Produce

  • You get the same nutritional benefits with fewer pesticides with the organic option. These foods will be a bit more expensive than their nonorganic counterparts, but the money is well spent.
  • Stick to colorful fruits and vegetables. Green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens and bok choy, for example, are good sources of calcium.

2. Stay Away From Sugar

  • Avoid fruit juice at all costs. It doesn’t provide the fiber of fruit and doesn’t satisfy
  • The American Heart Association recommends no more than 38 grams of added sugar per day for men and 25 grams of sugar per day for women. Sugar can be hidden in healthy foods like breakfast bars and flavored yogurts, so be sure to check the labels.

3. Focus on “Real” Foods

  • 100% fruit juice or 100% whole grain products are ideal. Focus on foods with as little processing and as few additives as possible. 100% real fruit bars instead of ice cream, for example, is a delicious and calorie-saving trade out.
  • Whole-wheat bread, rolls and tortillas will help you avoid refined carbs that cause blood sugar to spike and then plummet.

fresh bread whole grain market

4. Look at the Label

  • Stick with simplicity – stay away from items with more than five ingredients or ones that contain ingredients you can’t pronounce.
  • Search out foods low in saturated fats, trans fats, cholesterol and sodium. Look for items high in fiber, vitamins A, C and E, calcium, potassium, magnesium and iron

5. Out with the Red Meat

  • Eating three ounces of fish at least twice a week can help ensure you’re getting enough omega-3 fatty acids. Mackerel, salmon and herring are great choices.

salmon in the store

6. Control Your Portions

  • Look for single-serve items that are packaged individually. This will help with self-control and overeating.

7. Snack Smart

  • Raw vegetables like carrots, celery sticks, broccoli, cherry tomatoes and cauliflower are perfect alongside a low-calorie dip. Lightly sweetened nuts as well as low fat yogurts and cheeses can also be great for snacking.

forks snack foods

 

Don’t forget your local farmers market – it is a great place to find local, naturally grown foods as well.

Organic, wholesome foods are advantageous to both the environment and consumers alike. Now that you have your weekly shopping done, it’s time to scoop some specialty items for your kitchen that will add to your healthful regimen.

Grown Your Own

 

Sources

http://www.webmd.com/food-recipes/10-tips-for-healthy-grocery-shopping

http://www.allyou.com/diet-fitness/nutrition/make-smart-food-choices-store/aisle-6-bakery

http://www.nutrition.gov/shopping-cooking-meal-planning/food-shopping-and-meal-planning/build-healthy-diet-smart-shopping

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Try-These-Tips-for-Heart-Healthy-Grocery-Shopping_UCM_001884_Article.jsp#.VowD5JMrJTY

http://www.sugarscience.org/hidden-in-plain-sight/#.Vow245MrJTY