Healthy Grocery Shopping Tips

Posted in assisted living facility / Home Care Regina

Trying to eat healthy can be a bit of a challenge.  It becomes more of a challenge if you do not know what you are looking for or what is the healthier option.  These tips below are heart healthy because strokes kill 32% more women than they do men so it is important to make sure your heart is taken care of.  


1).  Buy colourful fruits and vegetables.  

           Low in calories, high in vitamins, minerals and fiber -- adults should get at least five servings per day of these.


2).  Avoid buying high fat dairy or meat.

           When shopping for meat, look for the meat with no visible or minimal amount of fat.  Tenderloins and sirloins are usually a leaner cut.  Ground meats should be at least 20% or lower while dairy products should be less than 2%.  Not all fat is bad, the fat in fish is extremely good for you.  Salmon, trout or other oily fish helps lower heart disease.


3).  Buy plenty of nuts and high fibre foods.

              Fibre not only helps bowels move better but fibre also helps lower blood cholestrol.  Fibre can be found in veggies, fruits, beans, high grain breads, and a variety of nuts.  Almonds and walnuts have high nutritional value and have a positive impact on heart health.


4).  Avoid butter.

            Having butter regularly with your meals can raise cholestrol.  If you are still wanting butter, opt for a healthier choice like Smart Balance or a spread like Nutella.


5). Read the nutrition labels.

           A lot of people do not think that the information on the labels is important.  When you are wanting to lower cholestrol or cut certain things out of your diet, reading the nutrition labels will be a huge benefit to you.  Reading the nutrition labels also shows how much salt and sugar is in an item.  


6).  Consider frozen or canned fruit and veggies.

           Making sure your kitchen and pantry is stocked with good, non perishable items will make it easier to not gorge on unhealthy, junky items.   Canned and frozen fruits and veggies offer the same nutritional value as fresh items.


7).  Avoid rushing into major changes.  

            Eating properly and healthy can be intimidating at first but once you start the lifestyle change, the easier it gets.  To help not get discouraged, start with baby steps and do not worry about the end goal.  Think about your day to day goal.


Happy eating!