Shop the Right Way

No recipe in this post, readers, but I'll share some tips and product recommendations to make you a little healthier! My grocery shopping trip today left me frustrated with the packaged food industry. I watched so many people with shopping carts full of great fruits and vegetables reach for "healthy" options conspicuously placed at eye level on each aisle. Keeping my mouth shut almost killed me! I have a policy against unsolicited advice (by logging on to this site, I assume you've solicited), so I don't tell these folks that they're being duped by clever marketing ploys!

Below are my tips for picking the healthiest foods in the store AND for saving money while eating fresh! Please feel free to share any of your own favorites!

Eating Right on the Bread Aisle

By now, most people know that whole grain is the way to go, but don't stop there! Another reason bread gets a bad rap is that many varieties are made with a lot of sugar and even when they have whole grain as an ingredient, there's not enough of it! Look for "100% Whole Wheat", "Light" varieties, and make sure there's at least 3 grams of dietary fiber per serving and no high-fructose corn syrup.

Some good choices:

Pepperidge Farm Whole Grain Double Fiber

Pepperidge Farm Light Style Soft Wheat

Nature's Own Double Fiber Whole Wheat (the only one of this brand that I recommend)

Ezekiel Bread (look for it in the freezer section)

Thomas' Whole Wheat English Muffins (the 100 calorie version is good too)

Thomas' Whole Wheat Mini-Bagels (Hooray for small serving sizes!)

Eating Right on the Pasta/Rice Aisle

Whole Wheat pastas and brown rice are usually best, but many palates are not accustomed to the nuttier taste. Make the change slowly by cooking 1/2 whole wheat or brown alongside 1/2 white and gradually increasing the healthier type! Also, not all grains are created equal, so give some of the below suggestions a try!

Some good choices:

Barilla Plus Pastas (good for you with a taste similar to traditional pasta)

Basmati Brown Rice (if you speak glycemic, this is the best one)

Quinoa (read this.)

Whole Wheat Couscous

Eating Right in the Meat Section

Ground turkey is no healthier than groud beef if you don't buy the ultra-lean kind! Look for sandwich meats or sausages that are labeled nitrate-free! Those lean steaks? They're usually cut as two servings! And, lastly, there's no such thing as "organic" fish.

Some good choices:

99% fat-free ground turkey or chicken

93% or 95% fat-free ground beef (just not too often!)

Boneless, skinless chicken breasts

Plain pork tenderloin (marinades often contain too much sugar - make your own!)

Fish (go to this link for the best choices)

Eating Right in the Snack Section

Just because a bag of chips is "organic" or made of "soy protein" or "vegetables" (aren't potatoes vegetables?.....) doesn't mean it's good for you! Baked chips are better, but still not great. Too many crackers are nutritional voids - look for that 3 grams of dietary fiber per serving again!

Some good choices:

EatSmart Sundried Tomato and Pesto Veggie Crisps

Triscuits (all varieties!)

Wheat Thins Fiber Selects Garden Vegetable (available regionally)

Roasted Edamame

Plain Graham Crackers

Eating Right in the Dairy Section

By now, you also know to stay away from full-fat dairy. Did you know, however, to stay away from most margarines? Pick cheeses that are reduced fat, but not fat free so you don't sacrifice calcium or protein for added calories. Super-charged eggs are the real thing so look for those high in Omega-3 fatty acids and Vitamin 3. Finally, organic matters more in dairy than in any other section of the grocery store! GO ORGANIC!

Some good choices:

USDA Organic Skim Milk

Breakstone's 2% milkfat Live Active Plain Cottage Cheese

Fage Plain 0% Yogurt

Cracker Barrel 2% Milk Extra Sharp Cheddar Cheese Sticks (portion control!)

Eggland's Best Organic Eggs

Land O Lakes Light Butter