Grocery Shopping for Health

Pushing her grocery cart while scanning the aisles, Karen McCarthy of Dorset, Vt. (pop. 2,036), shops the supermarket’s perimeter, starting in the produce section and slowly filling her basket with fruits, vegetables, low-fat milk, orange juice, chicken and—for her husband’s sweet tooth—low-fat ice cream.

“I avoid processed items and buy low-fat and organic foods as much as possible,” she says. “My husband has a history of heart disease and arthritis. Nevertheless, he’s an avid skier and tennis player, and my goal is to help him keep active and enjoying life.”

At age 59, McCarthy says eating is one of life’s pleasures. But like other nutritionally savvy consumers, the retired tax manager understands the potential pitfalls of poor meal planning, grocery shopping in a rush, and buying on impulse.

Dr. Larry Fields, president of the American Academy of Family Physicians, agrees that what you put inside your grocery cart eventually shows up inside your arteries and on your hips. It also may contribute significantly to your risk for developing or avoiding heart disease, diabetes, osteoporosis and other chronic illnesses, and is especially critical if you are pregnant or overweight.

“The connection between sound food choices and health shows up in the examination room,” says Fields, who practices medicine in Ashland, Ky. (pop. 21,981). “Strategic shopping is part of a healthy lifestyle.”

One myth about grocery shopping for health is that it costs more.

“Fruits and vegetables in season, on sale or even slightly overripe cut costs,” says Amy Jamieson-Petonic, a registered dietician and employee wellness manager at the Cleveland Clinic. “Slightly brown bananas can go into muffins or pancakes. If lettuce is expensive, buy cabbage, which keeps well and can be cooked or shredded into salads.”

Frozen vegetables and fruits have the same nutritional value as fresh and make good shopping choices, especially in cold weather, when fresh varieties are scarce.

Another myth is that 2 percent milk is low-fat. “An 8-ounce glass of 2 percent milk, or one serving, contains 4 grams of fat. Genuine low-fat foods have 3 grams of fat per serving, so pick skim, nonfat or 1 percent fat milk,” Jamieson-Petonic advises.

When selecting red meat, health- and budget-conscious shoppers choose the leanest affordable cuts. If you buy beef for one meal, consider chicken, turkey or fish for the next.

In the bread section, many brands labeled “whole grain” or with other healthful-sounding names provide only 1 gram of fiber per slice, while true high-fiber bread contains 2 to 3 grams per slice. Make it a habit to check the food labels.

Beware of the temptation-filled middle aisles, where processed and snack foods like crackers, chips and cookies lurk, and also the freezers lined with quick and easy frozen dinners. Many of these products are high in sodium; if you buy them, select low- or reduced-sodium items.

Other tips for smart grocery shopping:

• Make a list and stick to it. Impulse buying isn’t always in your body’s best interest.
• Shop when your stomach is full so you won’t be as easily tempted by sweets and snack foods.
• Begin shopping in the produce section and make most selections around the store’s perimeter, where grocers generally stock items from the main food groups.
• When reading food labels, look for the lowest amount of saturated fat, trans fat and cholesterol. Pay attention to the amount of sodium, and limit foods with added sugar.
• Steer clear of soft drinks and candy, which have no nutritional value, can contribute to obesity and increase the risk of type 2 diabetes.
• If planning a major shopping excursion, leave the kids at home, if possible, so you can study food labels without distraction and choose the healthiest products for your family at the best prices.

Mari S. Gold is a freelance writer in New York.

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