Healthy Food Choices

Grocery Shopping for Health

We all know we need to make healthy food choices when we eat and when we grocery shop. Fruits, vegetables, and whole grains are all healthy options. Trans fats, also known as hydrogenated oils, are two fats to avoid. So, where do I start making healthy food choices, and what do I need to think about when I am out at the grocery store?

The Basics

First, we need to understand that our bodies are like a machine. What we eat and what our bodies turn our food into is the fuel our bodies run on. The healthy food choices you make can determine if your body runs smoothly or bumpy. Scientific studies have shown that what we eat does impact our health, so let’s get started.

• Eat food in its natural state. The less work our body has to do to break down the food and the fewer toxins our body has to eliminate, the easier it is to convert the food we eat into energy that the body can use. Whole foods also contain enzymes that assist in digestion.
• Be aware that over 12,000 chemicals, hormones, and pesticides are used during the processing of food.
• Focus on the outer aisles of the grocery store, where you’ll find your fruits, vegetables, meats, and dairy products.
• Foods labeled “organic” must consist of at least 95% organically produced ingredients, and the other 5% must be approved and on the National List provided by the USDA. Check out the dirty dozen to determine which ones to focus on for organic.
• Foods labeled “natural,” according to the USDA definition, do not contain artificial ingredients or preservatives, and the ingredients they do contain are minimally processed. However, they could contain antibiotics, growth hormones, and other similar chemicals because regulations are fairly lenient for foods labeled “natural.”
• Be aware that foods can contain pesticide residue, so it is essential to wash them thoroughly.
• Avoid Additives like Artificial Food Coloring and Flavors, Hydrogenated and Partially Hydrogenated Oils, preservatives such as BHA, BHT, and EDTA, Sodium Nitrite, Sulfites, MSG, Formaldehyde, Propylene Glycol, carboxymethyl cellulose, and polycyclic aromatic Hydrocarbons.

Reading Labels for Healthy Food Choices

Foods contain macro nutrients known as carbohydrates, proteins, and fats. Foods also contain micronutrients like vitamins, minerals, enzymes, and herbs. Macro nutrients are our best sources for getting micro nutrients so make sure to read your food labels. All food labels are based on a 2,000-calorie-per-day diet. Check your food labels for the following:

• Serving Size and calories per serving
• % of Daily Value (DV)
• Total Fat and Trans Fat
• Sodium
• Carbohydrates
• Fiber
• Protein
• Ingredients – check these for the top 10 additives to avoid, plus high fructose corn syrup and sugar.

Food ingredients are listed in the order of highest to lowest. So, if you are looking at the label of something and sugar is the first or second ingredient, that tells you the product you are looking at contains more sugar than anything else. There are numerous apps available on the market that provide detailed nutritional information on food.

Food Categories and Some Things to Know

Beverages

• Water – my number one choice. It is best to drink healthy filtered water. If you do not have a drinking water filter, consider purchasing one.
• Soft drinks – if you won’t give it up, try drinking lighter colored soft drinks, with less food coloring.
• Coffee – If you are a die-hard coffee drinker, limit yourself to one cup of coffee per day.
• Alcohol – Consider limiting your consumption of alcohol. Recent research shows that even drinking socially may affect brain health long-term.
• Fruit Juices – These are high in sugar, and it is much better to eat the whole fruit.

Carbohydrates

Carbohydrates are classified as simple or complex. All carbohydrates are classified based on their chemical structure and the rate at which the sugar is digested and absorbed. Typically, simple carbohydrates contain one or two sugars, while complex carbohydrates contain three or more sugars. If you consume too many carbohydrates, it can lead to weight gain because your body burns carbohydrates for energy instead of using stored fat. It is best to eat carbohydrates that are high in fiber, low in starch and sugar.

• Complex Carbohydrates are usually referred to as starches. Some examples are flour, bread, rice, corn, oats, potatoes, legumes, and fruits.
• Simple Carbohydrates are usually referred to as sugars. Some examples are sucrose, glucose, fructose, high fructose corn syrup, honey, sugar alcohols (sorbitol, mannitol, xylitol), lactose, and maltose.
• Glycemic Index – Lots of foods list a “Glycemic Index”. The glycemic index is rated from 1-100, and it is how rapidly the food affects your blood sugar levels. Low Glycemic foods can make you feel fuller longer, helping you to lose weight. You can view more information at the glycemic index..

Whole Grains

They are high in fiber and are referred to as “whole” because they retain their outer coat (germ). Whole grains can offer you more protein, and they convert to blood sugar at a slower rate. Check your food labels for fiber content. Flour, bread, crackers, pasta, and rice are examples of whole grain products. It is best to avoid refined white flour and healthier to use spelt, rice, oat, buckwheat, barley, cornmeal, whole wheat, and whole wheat pastry flour. Below are some suggestions when deciding which ones are healthier.

• Breads – whole grain, whole wheat, or rye.
• Crackers – rice, whole grain, whole wheat, rye.
• Pasta – whole wheat, rice, and vegetable.
• Rice – brown, wild, kasha, couscous.

Fiber is mainly made up of food elements that do not fully digest. These elements act as sweepers to clear the intestines, which is necessary to remove toxins. Soluble fiber is hydrated with water, found in foods such as fruits, vegetables, and legumes. Insoluble fiber is found in bran, whole grains, seeds, and fruit skins. It is best to avoid a low-fiber diet and foods with less than 2 grams of fiber. If you are not eating enough, consider adding a fiber supplement.

Fruits

Fruits have the highest water content of any food and are very cleansing to the digestive tract. They also require less energy to digest than any other food, which is why it is best to eat fruit on an empty stomach, twenty to thirty minutes before eating anything else. Most fruits provide fiber, potassium, and vitamins A and C. Remember to wash off any external pesticides.

Vegetables

Vegetables are rich in vitamins and minerals and are highly alkalizing to our bodies. They are very helpful in balancing pH and are a great source of fiber. Most vegetables provide carbohydrates and some protein. Many people feel that vegetables are the best food to eat for optimal health!

Sugar and Sweeteners

We all know that sugar is not good for our health. It is also best to avoid refined white sugar. I can not stress enough how important I feel it is to avoid artificial sweeteners like aspartame, saccharin, and Splenda. Some healthier alternatives to sugar are as follows. Remember, even though these are alternatives, they are still sugar.

• Raw Unprocessed Honey
• Stevia
• Maple Syrup
• Black Strap Molasses
• Turbinado Sugar
• Agave Nectar

Did you know that consuming six teaspoons of sugar decreases the body’s immune system function by 25%, and that your average can of soft drink contains 12-18 teaspoons per can!

Proteins

Proteins are the primary macronutrient that builds and maintains muscles. Most of our body is made of protein, including our hair, skin, nails, blood, muscles, hormones, enzymes, and neurotransmitters.

Good sources of protein are eggs, fish (freshwater and saltwater are better than farm raised), lean meats (B Vitamins, iron, zinc), nuts, seeds, tofu, turkey, chicken, and protein powders (soy, whey which is made from cow’s milk, vegetable, and rice). You also need to be aware that protein also comes from plant sources, so you do not overeat protein.

It is best to avoid animal products that use xenoestrogens. Xenoestrogens are synthetic hormones that make animals grow quicker and bigger. Some people also avoid antibiotics because they believe that when antibiotics are given to animals they are passed on to us. Protein Sources to avoid include fatty meats, fried meats, bacon, sausage, ham, and processed meats (such as bologna, hot dogs, and salami).

Nuts and Seeds

Raw nuts in their shells are best, as they tend to stay fresher for longer. Never eat moldy nuts, which is why many people avoid peanuts, and it is a common allergen. It is also essential to make sure you thoroughly chew your nuts. Organic or natural peanut butter is healthier because it is not laden with sugar. You may also want to try some “Nut Butters” like almond, cashew, pecan, walnut, be sure to check the labels for sugar.

Fats

Fats are needed by the body to transport fat-soluble vitamins like A, D, E, and K. Good fats help to increase your metabolism and are essential in building cell membranes, clotting blood, acting as a cushion to protect our vital organs, and to protect us during extreme temperatures. There are different types of fats.

• Saturated – found mainly in foods from animals and some plants. Examples are beef, butter, cream, whole milk, cheese, coconut oil, palm oil, palm kernel oil, fatty meats
• Monounsaturated – found primarily on avocados, olives, and nuts.
• Polyunsaturated – usually liquid at room temperature – vegetable oils, such as corn, safflower, soybean, and sunflower oil, are also found in fish.
• Hydrogenated or Trans fat are fats that are transformed with hydrogen to extend their shelf life.
• The body does not produce Essential Fatty Acids and is commonly known as Omega 3’s and Omega 6’s.

Fats to avoid are vegetable oil, corn oil, shortening, margarine, and hydrogenated or partially hydrogenated oils. Healthier fats are extra virgin olive oil, coconut oil, butter, and flaxseed oil.

Tips to Start Making Healthy Food Choices

• Join one of our Wellness Programs.
• Drink More Water, Cutting Down on Soda, Coffee, and Black Tea. If you weigh 100 lbs. drink 50 oz of Water per day or shoot for 1/2 ounce of water per pound of body weight.
• Reduce and Eliminate White Flour and Sugar.
• Eat Whole Grains, such as brown rice and whole wheat pasta, as well as Rye Bread.
• Check the Fiber Content on all breads and Cereals.
• Eat More Vegetables and Fruits. Buy organic or ensure that you wash or soak them to remove external pesticides.
• Choose healthier sugar substitutes, such as honey, Stevia, Maple Syrup, and Turbinado Sugar.
• Avoid Fatty Meats, Fried Foods, Pork, and Processed Meat.
• Avoid Trans Fat, Hydrogenated, and Partially Hydrogenated Fats.
• Use Olive Oil and Coconut Oil. I choose real butter!
• Eat Organic Dairy Products.
• Choose Healthier Snacks. The top ten snacks to avoid are French fries, donuts, chips (potato or corn), soda (soft drinks, pop), cupcakes or snack cakes, candy bars, pork rinds, fat-free cookies, crackers with trans fat, and pretzels.
• Watch your Stress Levels.
• Exercise.
• Consider a Probiotic, Enzyme, or Multi-Vitamin and Mineral.

You may also want to check out The Organic Consumer Organization. They offer a great little newsletter, “Organic Bytes,” that you might want to subscribe to, or if you are interested in learning more about the organic side of things and its related news.

References:
Healthy Food Choices Made Simply by Lisa Keyes and Teresa Smith;
https://www.gcbl.org/forum/what-do-food-labels-really-mean; Medline