“Who wants to be a Millionaire? ” This famous tagline coined from the popular American television game quiz show is no longer restricted to the television, but it’s in our food aisles at the grocery store too! These days shopping at the grocery store may seem more like a journey of climbing up the pyramid to reach the "million-dollar question.” From the moment one enters the store, hidden traps and multi million dollar-marketing schemes are put forth by all food manufacturers. The grocery store is a marketers dream with enticing products at aisle ends and eye level shelves to catch your attention and lure you to purchase their products, With endless marketing traps from key buzzwords, and low prices on processed foods, and exaggerated marketing campaigns to lure and bait you in to purchase can leave you feeling exhausted and defeated in the game of health. But with a few proven tricks and tips, I believe you can come out a winner in the game of health. Here are 23 tips to get you shopping down millionaire’s lane…
Go in with a list of healthy foods that you have in mind
Always shop the produce and go for in season veggies and fruits
With meat and fish try to shop for 95 percent lean or higher, and with poultry choose a breast (whole or ground) only
Go crazy with shrimp because it’s a high protein, low-fat, and low calorie
Go for cube or string cheese if you are a cheese lover over a block. This way you won’t overeat cheese, and opt for low fat versions
Shop the color of the rainbow- To get the most variety of nutrients, try to include every color of the spectrum—red, green, orange, yellow, purple, white—in your diet
Go Grainy! Try different natural grains like quinoa, brown-rice pasta, whole-wheat pasta, bulgar, and couscous or gluten free breads to replace white refined carbohydrates
Shop the perimeter of the grocery store where fresh foods like fruits, vegetables, dairy, meat, and fish are located. Avoid the center aisles where junk and processed food primarily is
Don’t over look canned and dried foods. Always keep a variety of canned vegetables, fruits, and beans on hand to toss into soups, salads, pasta, or rice dishes. Choose vegetables without added salt, tuna packed in water or salmon, low-fat soups, nut butters, olive and canola oils, and assorted vinegars too
Choose "real" foods like 100% fruit juice or 100% whole-grain items with little to no processing and additives as possible
Bulk up on frozen fruits and vegetables without sauce are just as nutritious as the produce that’s in season
Spice it up! Spices are an easy way to add flavor to lean meats, veggies, and other entrees without the calories
Look for the lean in protein. Go for fish, poultry, or turkey rather than beef or pork. If choosing beef go for the leanest cuts like the “round” and “loin”. For any ground meat whether it’s turkey or chicken make sure it’s 90 percent lean. With poultry always go for skinless or take it off at home before cooking.
Avoid foods that contain more than five ingredients, artificial ingredients, or ingredients you can't pronounce.
Skip on the soda, and fruit juices, and think water only
Go Greek or go home! When it comes to yogurt, Go for Greek unless you are dairy free. Greek yogurt is high in protein and packed with good bacteria, which aids in healthy digestion. It’s also great to use in recipes or to cook with
Forget the butter and margarine and look for healthier alternatives when it comes to cooking/baking like olive oil, nut butters, avocados, coconut oil, bananas, chick peas, and earth balance spreads
Do a Dose of Dairy! Unlike the campaign milk does a body good; too much dairy is not good on the body, but small doses are beneficial. When shopping for dairy look for antibiotic, and hormone free, low fat, and organic versions if possible. Goat milk is a great alternative as well. These days’ non-dairy options like Almond, Coconut, and several other dairy free milks are great alternatives and can provide the same amount if not more nutrition.
With cereals always read the ingredients and look for low sugar, high fiber cereal
The ever-popular notion of "Buyer Beware" must be taken into account when looking at packaged foods. Just because something says it’s low in calories take note at the amount of calories per serving. With packaged foods pay attention to servings per calories, and ingredients you can’t pronounce
Oatlicious! Make Oats your go to cereal! The fiber in oats may help lower cholesterol and steady blood glucose levels. If you choose instant varieties look at the sugar intake and ingredients to avoid choosing a processed brand.
Always go for the shorter ingredient list when you are shopping for packaged foods in the grocery store
Skip on the Bakery, and learn to recreate healthier versions of baked goods that call for fewer ingredients without the refined sugars and saturated fats
DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.