Healthy Shopping: 5 Rules to Remember

Lisa Franchi November 03, 2014

The grocery is one of the most deceptive places to go. There are simply a lot of options. From milk to bread, cereals, and frozen dinners – there are a multitude of brands and varieties to choose from. Of course, as much as possible, we want something healthy and good for our family, especially if we have kids at home. We want something that contains fewer chemicals and more nutrients. The problem is – how do we know which ones to choose?

Because more and more people are becoming health conscious, so do grocery stores. In most shopping centres, you will find a lot of products that say “natural” on their labels. But it is not enough that you go with the natural varieties. The following grocery shopping tips are going to help you make the right and healthy decision:

More colours, more health benefits.

One good way to check if you are having the right stuff in your shopping cart is to check the variety of colours. You should see at least 5 different colours there. Plenty of studies suggest that the colour of fruits and vegetables are indicative of their health benefits, particularly their nutrition content. For instance, purchasing a few apples, some banana, avocado, carrots, spinach and berries will ensure that you get a dose of varying nutrients every day. Plus, you won’t get easily bored with your food.

Opt for whole grains.

You might be thinking about preparing a special pasta dish for your family this weekend. There’s nothing wrong really with pasta, as long as you choose the whole grain variety. Look for breads, pastries and pastas that are made from 100% whole-grain flour. Consider swapping white rice for brown, red or wild rice as they have higher fibre content than the traditional white varieties. This simple switch can significantly reduce your risk of developing heart disease, diabetes and other chronic ailments.

Limit frozen meals.

If your car has more frozen meals than fresh produce, your health could be at risk. Frozen meals are processed ones, which mean they may contain additives and preservatives, along with lots of sugar that have been scientifically proven to affect health and expose you to chronic illnesses. You may be too busy that you no longer have time to prepare meals from scratch. But there are actually many healthy and savoury dishes that only take several minutes to prepare. Yes, you could always turn to Google to find easy, delicious and healthy recipes.

Say “NO” to sugary drinks.

For beverages, avoid buying sugary fizzy drinks as these contain lots and lots of sugar, of which most are artificial. A number of studies link regular consumption of fizzy drinks to a multitude of health problems, including obesity, diabetes, cancer and heart disease. A 2013 study published in the journal Diabetologia found that drinking just one 12-ounce sugary drink increased the risk of diabetes.

Choose small-serving sizes for goodies.

There are crisps, cookies and bagels that are packed in a way that they contain several servings. So be cautious. Always check the labels. On the nutritional profile, you will see how many servings are contained in one pack. It’s not a bad idea to treat yourself of these snacks once in a while – you just have to make sure you limit the servings to avoid overeating.

Hope these little tips can make your next grocery shopping easier and most of all – healthier!