Healthy Eating Begins at the Supermarket

Learn the smart way to shop for healthy foods.

from Stealth Health

21. Buy macadamia nut oil. It has more good-for-you monounsaturated fats than any other oil in the world and a higher smoke point than olive oil, so there’s no trans fatty acid formation when you cook. It makes any dish you make heart-healthier, says Fred Pescatore, M.D., author of The Hamptons Diet.

22. Confirm that a wheat bread is whole wheat. Some of the folks selling bread are trying to pull the wool (or is it wheat chaff?) over your eyes. Sure, a wheat bread is made from wheat. But if the first ingredient is refined wheat flour, then it’s made from the same wheat as white bread — which means, stripped of fiber and nutrients, and in some cases, dyed brown for a fake healthy appearance. What you’re really looking for are the words “whole wheat.” That’s the stuff with minimum refining and maximum beneficial nutrients.

23. Buy plain yogurt and flavor it at home. Pre-flavored yogurts have oodles of sugars that destroy any healthy benefits they once had. If you add a teaspoon of all-fruit jam at home, it’ll still taste yummy, you’ll consume far fewer useless calories, and you’ll save lots of money.

24. Buy healthy add-ins for plain cereals. These include raisins, fresh berries, dried berries, almond slivers, pumpkin seeds, sesame sticks, and bananas. The best breakfast-cereal strategy is to buy unsweetened cereals and then add in your favorite flavors. That helps you bypass all the empty sugary calories — and lets you enjoy the cereal more. For ease, keep a wide-mouth, well-sealed jar on your counter with shelf-stable ingredients for quick mix-ins. Keep a scoop and ziplock bags handy, and you’ve got a handy, nutritious meal or snack for home or on the go.

25. Read juice labels carefully. Orange juice, although quite healthy, often has 20 grams of sugar in the average 8-ounce glass. Instead, try guava juice. It has three times more vitamin C, and is loaded with potassium (a great blood pressure regulator) and beta-carotene.