Smart Shopping

Some food choices are better than others.  Here are some smart-shopping tips.

Produce Section

•  Make sure to select a selection of colorful vegetables and fruits.

•  Peppers, tomatoes, broccoli, cabbage, potatoes, greens, cantaloupe, honeydew melon, and strawberries are all rich in vitamin C.

•  Vegetables and fruits that are deep-colored green, yellow, or orange throughout are high in vitamin A.

Deli Counter

•  Sliced roast beef, turkey and lean ham are good low fat options.

•  Make certain to select processed lunch meats marked 95% fat free.

•  Pressed meats, lean ham and Canadian bacon are low fat but high in sodium.

•  Be certain to check nutrition label for sodium and fat content of turkey and chicken franks.

Dairy Case

•  Be sure to select part-skim mozzarella or string cheese, part-skim ricotta, and “light” and lowered-calories cheeses that contain less than 5 grams of fat per ounce. Be sure to select milk, buttermilk, cottage cheese and yogurt that are low fat and have less than 200 calories per serving.

•  A little sharp cheese has more flavor and less fat than a bigger amount of milder cheese.

Bread and Cereal Shelves

•  Make certain to look for the words “whole wheat” or “whole grain” at the starting of the ingredient listing.

•  Be sure to look for cereal with at least 2 grams of fiber, 8 grams or less sugar and 2 grams or less fat per serving.

Pasta and Rice

•  Make certain to pick long grain and brown rice and whole wheat pasta. Make certain to check the nutrition label to check that it’s at least 2 grams of fiber per serving.

•  Rice and pasta mixes are generally high in sodium; use only one-half the provided seasoning packet.

Beverages

•  Make certain to pick 100 percent pure fruit juices in lieu of fruit “drinks” or “punches”.

•  Make sure to choose calorie-free flavored waters in lieu of beverages that have a high sugar content.

Canned Food Aisles

•  Canned beans, peas, corn and vegetables are quick and easy sources of vitamins, minerals and fiber.

•  Be certain to choose “no added salt” versions of canned vegetables.

Snacks and Crackers

•  Be sure to select thick, unsalted pretzels; they’re lower in fat and sodium.

•  Graham crackers, animal crackers, gingersnaps and fig bars are healthier choices.

•  Make your own popcorn in an air popper or with a limited amount of oil. Be sure to use butter-flavored substitute or cooking spray for flavoring.

•  Limit products with palm, palm kernel or coconut oil high on their ingredient lists.

Fat, Oil, Condiments and Dressing Selections

•  Minimize the use of regular butter and avoid margarines that contain trans-fats. These may be identified by the words “partially hydrogenated” on the ingredient label. Be certain to choose buttery spreads or sprays labeled as “trans-fat free”. These are made from unsaturated vegetable oils like canola or safflower oils. You may also try spreads made from low-fat yogurt blends.

•  To cut fat, use diet dressings with less than 10 calories per tablespoon on salad and as a marinade for meat, poultry or vegetables.

•  Salad dressings, olives, pickles and marinades could be high in sodium.

•  Some “light” oils are light only in color and flavor, not in fat or calories. “Light” mayonnaise has about half the calories of regular.

•  Ketchup and barbeque sauces can have plenty of added sugar.

Meat, Poultry and Fish Section

•  Be certain to pick lean, well-trimmed cuts –  flank steak, round steak or roasts, sirloin or tenderloin, loin pork chops or lean ground beef.

•  Meat graded “Select” has less fat than “Choice” or “Prime” grades.

•  Limit high-fat meats –  ribs, corned beef, sausage, bacon and beef liver.

•  Half of chicken’s calories are in the skin. Purchase skinless parts or remove skin of cooked poultry before eating.

•  Fish from deep waters have heart-healthful omega-3 fatty acids –  salmon, tuna, mackerel, sea trout, bluefish or herring.

•  Most chicken and turkey nuggets, patties and rolls are made with ground skin and have a lot of salt.

Frozen Food Cases

•  Make sure to pick frozen juice and fruit bars with no added sugar or cream.

•  Make sure to choose portion-packed frozen desserts.

•  Ice milk and low fat frozen yogurt have less fat than ice cream.

•  Plain, frozen vegetables have less fat and salt than those in sauces.

•  Be certain to select frozen fish and poultry without breading to limit fat and sodium.

•  Make sure to choose frozen dinners with less than 15 grams of fat, 400 calories and 800 milligrams of sodium.