The Art of Food Shopping – What is Really Healthy?
We all try and stick to choosing healthy items when grocery shopping or eating out, but how well do we really know our foods? Discover what to look out for in labels and how to dine out healthily.
When shopping in your local supermarket, it is very easy to be attracted to colourful aisles filled with crisps and chocolates. It can sometimes take a lot of willpower to resist grabbing a few treats, especially if you are food shopping on an empty stomach! So the logical idea is to head for aisles that sell “healthy” food. But how genuinely healthy is the food that you are buying? It looks healthy, it sounds healthy but you may actually find that it contains “hidden” fats, sugars and salt.
Fat Free? Sugar Free? Calorie-free?
Phrases such as “fat-free” and “sugar-free” sound great in theory, but a closer inspection may be needed. A claim such as “fat-free” usually means that in order for it to be “fat-free”, something else has to be added to make it taste edible. So, check the label at the back to see what has been added to make up for the lack of fat. The product could be significantly high in sugar and so, even if the product is fat free, it will probably be packed-full of calories.
Today, supermarket shelves are packed with foods that call to dieters with the words “FAT-FREE.” But as conscientious weight watchers load up their shopping carts with fat-free foods week after week, many discover this alarming fact: their weight is going up! Read an article dedicated to “Escape the Fat Free Diet Trap”.
The same goes for products boasting a low number of calories or no sugar at all – check the back label because the fat content may be very high. Also check to see whether the nutritional information relates back to the portion size or if it is per 100g. When cooking a meal, think in terms of portion size to get better idea of how much fat and calories each person will really be consuming.
Your at-a-glance guide to labels
Sodium – seek out foods that contain low levels.
Fibre – higher quantity is healthier
Carbohydrates – be aware that food low in carbs is equally bad as food that is high in carbs.
Protein – the higher protein quota, the better.
Energy – look for foods that give you low energy (low calorie).
Watch out for foods high in salt
Also keep an eye out for foods which can have high levels of salt, such as: baked beans, biscuits (sweet and savoury), breakfast cereals, cooking sauces, hot chocolate, pizza, ready meals, soup, tinned spaghetti.
Learn more about optimum salt intake in your diet and dangers of high salt consumption.
Lastly, what to look out for when dining out at a restaurant:
Look for foods that are baked, broiled, steamed, roasted or grilled. Ask the waiter to hold the sauce but if you can’t do without it, ask to have it on the side so you can see how much there is and can use a little bit, as opposed to having it everywhere on your meal.
Buy smaller portions if you can – even if the larger sizes don’t cost much more.
Say no to the appetiser, or order a sald or consider having an appetiser as the main meal.
If your meal comes with fries, ask for a baked potato instead
If you are served a large portion, ask to take home half of the food in a doggy bag to keep for another meal.
If you can’t give up a dessert, then share with a friend!
