Healthy Shopping

7/31/2019 Healthy Shopping

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He a l t h y Sh o p p i n gan d

He a l t h y Co o k i n g


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The supermarket is the perfect place to begin making healthydecisions. Before you shop, remember:

1. Always prepare your list in advance, and stick to the items listed. This

will keep impluse buying to a minimum, and invest a few minutes in

meal planning.

2. Head for the produce section first. Stocking up on fresh fruits and

vegetables is always a good policy.

3. Try not to shop when you are hungry. Your willpower is lowest at thistime.

4. Buy only the amount of food you need and can store properly.

5. Get into the habit of reading the nutrition information on food labels,

and look for the fat content in particular, when its avaliable in addition

to paying attention to the serving size. When available, compare

saturated fat levels as well.

6. Build your shopping awareness, and make smart substitutions.


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MEAT

When shopping, purchase:

Lean cuts of meat. Cuts of beef from the rib area contain a lot of fat and calories.Choose those from the flank, chuck round or loin.

Extra lean ground meat or choose your lean meat and have the butcher grind it foryou.

Limit sausages and salamis, which are usually high in fat and salt.

Limit tinned meats, which are usually high in salt.

When preparing and cooking:

Trim all excess fat before and after cooking.

Reduce the number and portion size of red meat meals you serve. A good servingsize for an adult is three ounces of cooked, boneless meat, which is about the size

that fits in the palm of a hand.

Cook with little or no added fat. If fat is necessary, use vegetable oil, instead of

butter, ghee, solid fat, palm oil, or coconut oil.

Baste with broth or tomato juice, instead of fatty drippings.

Place meat on a rack when roasting, broiling, or braising, so that fat can drain away

from the meat.

Brown the meat without added fat, and drain off the fat before adding other

ingredients.

If you are using fattier meat in stews, cook it the day before, refrigerate, and then

skim off the fat layer.

Season meat with herbs and spices, rather than with commercially prepared sauces,

such as barbecue sauce, etc., as these are often high in sugar and salt (sodium).

Limit frying meats, especially battered and breaded.


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All types, fresh or frozen, especially chicken breast and chicken without skin.


Defrost poultry in the refrigerator, in a bowl of cold water, or in the microwave.

Do not defrost at room temperature, since harmful bacteria may multiply. Never

refreeze raw chicken after thawing.

Remove the skin before cooking.

When preparing chicken broth, it is preferred to cook the chicken first,

refrigerate the broth, and then skim off the fat layer.

Avoid breading and deep-frying.

If cooking a whole chicken, use a rack so the fat drips away and isnt reabsorbedinto the chicken.

CHICKEN


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Fresh or frozen fish when fresh, it should have a bright color, a firm texture, and asweet smell. Whole fish should look plump and have shiny, clear, protruding eyes.

Canned fish in water (not oil).

Limit smoked fish, which is a high in salt.

Limit fish fingers and cakes, which are higher in fat and salt.


Store fish in the coldest part of the refrigerator.

Wrap frozen fish very tightly, so that no air can penetrate. Avoid fish with ice

crystals or discoloration, as these are signs of freezer burn and result in dry fish.

Defrost fish in the refrigerator on a plate, pouring off excess liquid as necessary,

or in the microwave, following the microwave manufacturers instructions.

Avoid deep-frying. Use an alternative method, such as stir-frying, baking, grilling,steaming or using a microwave oven.

FISH AND SEAFOOD


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FRUIT AND VEGETABLES


A variety of different colored fruits and vegetables, each color signifies a different

nutrient.

Fresh fruit and vegetables, which have no or minimal bruising, because the

chemical reactions that occurs in bruised fruit and vegetables mass lead to the loss

of some nutrients and allow the entry of bacteria.

Fresh and frozen fruits and vegetables are equivalently healthy. Low-salt canned

vegetables when needed.

Canned fruits in juice (not syrup), when needed.

Fruit juice and not fruit drink, which usually contains about 10% fruit juice with

water, sugar and artificial flavors.


Always keep vegetables and fruit in the designated section of the refrigerator.

Wash and dry vegetables carefully before adding to salad.

For more fiber, where possible, do not remove the peel from fruit and vegetables.


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Choose whole-grain products, such as brown rice, whole-wheat flour, and

whole-grain oat, barley and lye breads, cereals and crackers.

Be sure to check labels for the term whole-wheat to ensure you are getting a

whole-grain product. The term wheat by itself is no guarantee that you are

getting a whole-grain product.

Buy cereals with a minimum of 5 grams of fiber per serving. When purchasing

non-fat or low-fat baked goods, be aware that it doesnt always mean fewercalories. Read the label and pay attention to the serving size, sugar and calorie

content. In addition Sugar free doesnt necessary mean low calorie. Check the

label for serving size, fat content and calorie content.


Use whole-wheat flour whenever possible in your cooking and baking.

Sprinkle wheat germ or bran on your favorite hot cereal.

Salt and oil are not necessary when cooking pasta, rice, and hot cereals. Try

cooking pasta and rice in unsalted broth or unsalted tomato juice.

To prevent bread from going stall, you can freeze it in an airtight bag.

GRAIN PRODUCTS


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All varieties dried, or fresh.

Canned with low salt content.


Limit adding regular cheese and sour cream to bean dishes. Use small amounts of

low fat or skimmed sour cream, yogurt or cheese instead.

Beans and Legumes

When shopping:

Choose from the monounsaturated oils like canola, Olive and peanut oils.

Choose from the polyunsaturated oils like corn, safflower, sunflower, soybean and

grape seed.

Limit saturated and trans fatty acids: animal fat, margarine, butter, coconut oil, milk

and cream, palm oil, shortening, cocoa butter, chocolate and cream.

Fats and Oils


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When cooking:

Use monounsaturated fats when cooking as a first choice. Polyunsaturated fats are

also acceptable.Avoid frying with olive oil.

In some occasions you may need to limit the amount of fat in your diet. Speak to

your dietitian if there is a concern.

Other Shopping Tips

Limit pickled relish, olives and vegetables due to their high salt content.

Limit regular soft drinks. If desired, purchase diet soft drinks instead.

Limit purchasing ready made meals that contain a high salt and fat content. Read

the food label and make your decision wisely.

Choose nuts without added salt or savory coatings, or you can have raw nuts, oven

baked at home. But be aware that although nuts have healthy monounsaturated

and polyunsaturated fats, they are high in calories.

When purchasing salad dressings, choose low fat and low calorie options.

Other Cooking Tips

Soups can be very healthy. Limit instant, or tinned high salt soups. Purchase low fat,

low salt products, or prepare home made soups while avoiding heavy cream and

regular cheese.

Reading Labels

Pay attention to:

Cholesterol Free Products labeled with this may still have a high fat content, so

read the nutrition facts label carefully.

Lite or Light Some products may have this on their packaging meaning its light

in color or flavor, not in fat content.

Brown Bread or Wheat Bread These products may contain no, or little

wheat. The brown color is usually from caramel color. Purchase products that state

whole wheat.

Tips for Home Baking

Sugar and fat affect the tenderness and volume of baked products. Sugars also

contribute to the flavor. A balance of ingredients is important. However, less sugar and

fat can often be used and still result in an excellent result! The following are some

suggestions:


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Replace solid fats with fruit puree, such as applesauce or mashed ripe bananas or

mashed cooked pumpkin or sweet potato. This will add flavor, fiber and nutritious

vitamins and minerals.

You may also reduce the fat by replacing a third of the oil with equal parts of aliquid, such as non-fat buttermilk, non-fat yogurt or fruit juice.

When using fruit puree or fruits in recipes in place of fat, you may reduce the

amount of sugar to about one-third.

Substitute heavy cream with evaporated skim milk.

Use two egg whites or 2 tablespoons of egg substitute in place of one whole egg.

If the recipe calls for more than one egg, we recommend keeping one whole egg

for better taste and texture.

Instead of using a creamy frosting for your cakes, try dusting with cocoa or

confectioners sugar.

Use vegetable spray and/or flour instead of oil or butter for greasing a baking

sheet.

Instead of buttery pie crusts, you may use cookie crumbs held together with water

and a very small amount of canola (or vegetable) oil.

For recipes requesting nuts as a crunchy topping, use quick-cooking oats or a

crunchy cereal like Grape-Nuts instead. Nuts are healthy, but contain a lot of

calories. You may also just reduce the amount of nuts in some recipes.

Replace each ounce of solid unsweetened chocolate the recipes requires with3 tablespoons of cocoa powder plus 1 tablespoon of canola oil.

Use sugar substitutes in place of sugar. Pay attention to the sugar substitute label

for those suitable for baking.

Keep in mind:

To keep your end product tender, dont over mix.

You may need to reduce the cooking temperature to maintain product moisture.

COOKING METHODS

Choose any of the following methods for healthy and tasty food:

STEAM: Steaming is a good method of cooking without using fat. Try this method for

frozen and fresh vegetables. Place a steamer in a pot with a little boiling water andcover. Cook until the vegetables are just tender to preserve color and vitamins.

BRAISE: Braising is mainly for meats that need longer cooking times to become tender.

This is also a good method for cooking root vegetables.

BARBECUE: Roasting foods on a rack or a spit over coals is fun. Trim the visible fat from


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the meat to reduce its caloric content and to prevent a flare-up of burning fat which

may become carcinogenic. If seasoning food with a sauce, try one with less salt, sugar,

and fat.

BROIL: Broiling is a quick way of cooking foods under direct heat without added fat. It

is an excellent method of cooking poultry, fish, and tender cuts of meat. Use a broiling

pan or a rack set in a shallow pan to allow fat to drain away.

STIR-FRY: Quick and easy, stir-frying requires relatively little fat and preserves the crisetexture and bright color of vegetables. Add just enough oil to coat the bottom of the

pan lightly, add food, and stir constantly while cooking.

ROAST OR BAKE: Roasting takes somewhat longer than other methods but requires

little work on your part. Poultry and tender cuts of meat may be roasted. Some

vegetables may also be baked.

BOIL OR STEW: Foods are cooked in hot liquids in these low fat, low salt methods.The liquid left after cooking can become a tasty broth or the base of a sauce.

MICROWAVE: Microwaving is a faster method of cooking food than most others. It is

not necessary to add fat to meat, poultry, or fish, and little water is required for

vegtables. Follow the microwave manufacturers directions for best results.

Healthy eating does not have to be

a time-consuming task.It takes just a little thoughtand planning.

Its important to planyour menus. Try to think about what

foods to eat together for a meal,a day, or a week.

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