Eating Healthy

Have you ever resolved to eat healthy and then realized that the "hidden" bag of cookies screams out every time you think about food?

Decisions in the grocery store don't just affect the wallet, but they help or hinder your health and well-being. Stocking your kitchen full of convenient health snacks and healthy meal ingredients is the very important second step to eating right. (Making the commitment to eat healthy is the first.)

Just don't buy it!

Flee from temptation. Purge your kitchen, office stash or secret stash of anything unhealthy. And the next time when you're at the grocery store, refuse to travel down the cookie and chip aisles. If you're a pop-aholic, ban the aisle with all your favorite sugar carbonated drinks.

Think: Out of sight, out of reach, out of cupboards, and out of mouth!

Moderation is the key.

Certain foods like cheese get a bad reputation, but cheese is a great snack. Buy only skim or low-fat versions for fat loss or weight maintenance, but realize that it's okay to splurge on your favorite higher fat cheese every once in a while. Most foods have nutritious value if eaten in moderation.

Just don't let this be an excuse to eat with total and complete abandonment.

*(If you know you will make a whole round of a certain cheese disappear in one sitting, then don't buy it. Consider adding it to your stash only if you know that it can be eaten in moderation--for example, a day when entertaining cheese-loving dinner guests.)

Pay attention to labeling, and don't believe all marketing claims.

For example, when comparing "healthy" carbohydrate selections take a look at the ingredients rather than the package promises. White enriched flour and fructose syrup listed in the first two or three spots in the ingredients throws a red flag that there is more marketing at work than truth. The most beneficial whole grain cereals and breads will list the whole grain as the first ingredient.

Don't just compare fat and calories; look at fiber content and sugar content.

The more soluble fiber a food has the better. It equals a slower absorption of the sugars into the blood. Insoluble fiber, like bran or the skins of fruit and vegetables, is important to keep the digestive system moving. Fiber also makes you feel fuller. Check the quality of a whole grain cereal or bread to make sure that it has at least two grams of fiber.

Often in non-fat foods, the maker of the product will add extra sugar for flavor. If there is a lot of sugar, go with the product with more fat and less sugar.

Buy unsweetened everything. Many food manufacturers put a great deal of sugar into their product. If you buy the unsweetened brand and add your own sugar, you will have ingested less sugar than the sweetened product. Make a goal, however, to transition to little-to-no refined sugar in your diet. Tip: Unsweetened jam, applesauce, and fruit pieces are healthy, natural food sweeteners.

Don't be afraid of fat.

A balanced, healthy meal will consist of about 25% fat. The "best fats" are unsaturated fat. (These fats contain no cholesterol.) Eating a natural, otherwise healthy food with some saturated fat won't hurt you... Remember, it is the over-consumption of food that makes us "fat" and not fat itself.

With meat, choose lean cuts with the least amount of marbling. Buy either skinless meats or resolve not to eat the skin.

Avoid food products made with hydrogenated or partially hydrogenated oils and shortening.

Generally snack foods, baking mixes, and baked goods contain these ingredients. Examine the ingredients and look for a substitute in the "healthy" section if available.

Avoid grocery list ruts.

It's easy to go to the grocery store and pick up the same old things each and every trip. Get creative with your shopping! Consuming a variety of foods ensures that you're getting a little bit of every necessary nutrient.

Try to mix it up by buying different fruits and vegetables. One great tip is to buy what's in season-that's always changing! This also makes produce shopping more affordable.

Redefine your idea of convenience meals and snacks.

Meals in a box have a shining appeal to them, but if you look at the nutrition label, the shine begins to disappear.

Cooking healthy meals does not mean you have to cook more complicated recipes. A simple meal of brown rice, salmon and a side of vegetables takes little time and chef experience to cook. Vegetables retain their greatest amount of nutritional value if eaten raw or steamed.

Preparing healthy snacks is also a cinch! Nuts, low-fat cheeses, fruits and vegetables are easy to carry in a tote-able cooler.

Give yourself some time to relax and enjoy the shopping experience.

At first, healthy grocery shopping may take more time than you would like. Where's that product? Which brand is better? These are the questions that might slow you down. So, plan to take your trip when you're not stressed and over-tired or short on time.

Read something inspiring about healthy eating right before you go shopping.

This will help you fight against temptation. Hopefully, you'll be so pumped about your new healthy diet make-over that you won't even feel tempted by your favorite junk foods.

And of course, don't go grocery shopping when you're hungry!

(You already knew that, didn't you?)

Have fun and may your cart attract only the best, wholesome foods available!