The Insider's Guide to Healthy Food Shopping
Think of your shopping cart as your car, and the checkout counter as your final destination. To get to your final destination, you must pass through intersections that are either hazardous to your health, or health-promoting. At Preferred Care, we know that eating well starts with making smart food choices at the grocery store - which can often be hectic and confusing. Try our easy STOP, LOOK & CHOOSE system to help you figure out where to stock up and where to "steer clear" in your supermarket!
STOP:
Avoid most of the foods in this section - or buy them only occasionally. These items are high in fat (especially saturated fat) and cholesterol.
LOOK:
Proceed with caution here. Some of the foods in this section are healthier than others. These foods are moderate in fat (especially saturated fat) and/or cholesterol.
CHOOSE:
Most foods in this section are low in fat. Fill your cart with these healthy choices!
STOP |
LOOK |
CHOOSE |
| Deli Section |
• Hot dogs and sausages
• Salami and bologna
• Regular-fat cheeses
• Salads made with mayonnaise or dressing
|
• Reduced-fat cheeses
• Deli meats labeled 95% fat-free
|
• Low-fat cheeses containing 5 grams of fat or less per ounce
• Salads made with reduced-fat mayonnaise or dressing
• Lean roast beef, ham, chicken or turkey breast containing 2 grams of fat or less per ounce |
| Bakery |
• Items made with butter, hydrogenated fats, or tropical oils (palm, coconut, palm kernel), such as biscuits, croissants, doughnuts, muffins, pies, and sweet rolls |
• Reduced-fat items, such as cookies, muffins, and pies
|
• Angel food cake
• Other low-fat items containing no more than 3 grams of fat per serving
|
| Dairy Case |
• Items containing more than 50% calories from fat
|
• Items containing hydrogenated fat or tropical oil (palm, coconut, palm kernel)
• Items containing 40% calories from fat |
• Items containing unsaturated fat (canola, olive, peanut, soybean, corn, or safflower oil)
• Items containing no more than 30% calories from fat |
| Poultry, Meat & Fish |
• Items containing more than 50% calories from fat
|
• Items containing hydrogenated fat or tropical oil (palm, coconut, palm kernel)
• Items containing 40% calories from fat |
• Items containing unsaturated fat (canola, olive, peanut, soybean, corn, or safflower oil)
• Items containing no more than 30% calories from fat |
| Bread, Cereal & Crackers |
• Butter-type rolls
• Cheese breads
• Croissants
• Granola-type cereals
• Cheese-flavored or butter-flavored crackers
• Phyllo pastry
• Biscuits
• Bagel chips
|
• Reduced-fat crackers |
• Bagels
• English muffins
• Pita or pocket bread
• French/Italian bread
• Rice cakes
• Plain tortillas (corn, flour)
• Oatmeal and oat bran
• Hominy or grits
• Dry cereals, excluding granola-type cereals • Low-fat crackers, such as graham crackers, matzo, saltines, melba toast, flatbreads breadsticks
• Sandwich breads, such as wheat, rye, or white |
| Grain, Pasta, Rice Sections |
• Items containing more than 50% calories from fat |
• Items containing hydrogenated fat or tropical oil (palm, coconut, palm kernel)
• Items containing 40% calories from fat |
• Items containing unsaturated fat (canola, olive, peanut, soybean, corn, or safflower oil)
• Items containing no more than 30% calories from fat |
| Canned Goods Aisles |
• Items containing more than 50% calories from fat
|
• Items containing hydrogenated fat or tropical oil (palm, coconut, palm kernel)
• Items containing 40% calories from fat |
• Items containing unsaturated fat (canola, olive, peanut, soybean, corn, or safflower oil)
• Items containing no more than 30% calories from fat |
| Frozen Foods |
• Breaded and fried items
• Items with butter and cream sauces
• Regular ice cream and other full-fat frozen desserts |
• Reduced-fat frozen desserts |
• Grilled or baked fish without breading or butter sauce
• Grilled or roasted poultry without skin or breading
• Plain vegetables without butter or cream sauces
• Fruit and fruit juices
• Sorbet without cream |
Frozen Dinners |
| • Dinners containing more than 50% calories from fat |
• Dinners containing 40% calories from fat |
• Dinners containing no more than 30% calories from fat |
| Produce Department |
• Coconuts
|
• Avocados |
• Berries - Blueberries, raspberries, and strawberries
• Cabbage family vegetables - Brussel sprouts, broccoli, cabbage, and cauliflower
• Citrus fruits - Oranges , grapefruits, and tangerines
• Green leafy vegetables - Romaine lettuce and spinach
• Melons - Cantaloupe, honeydew, and watermelon
• Sweet peppers - Green, red, yellow, and orange
• Yellow and orange fruits and vegetables - Carrots, sweet potatoes, winter squash, apricots, mangoes, papayas, and peaches
• Apples and pears
• Bananas
• Corn
• Kiwi fruit
• Pineapples
• Plums
• Potatoes
• Tomatoes |
Informational Source: Johnson & Johnson
For more information
- Visit www.eatright.org, the American Dietetic Association web site, for nutrition tips and information, including this special National Nutrition Month ® feature:
|
Need
help choosing a health plan?
