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Supermarkets are cleverly designed to trap shoppers into buying products that bust both the wallet and waistline. It’s no accident that the bakery is often situated at the entrance of the store, greeting customers with endless aromas of baked goods. It is certainly no coincidence that sugary cereals are placed at the bottom of shelves eye level to young children. And it is most definitely not lack of space that forces candy bars to be placed at the checkout line. Thankfully, there are tips and tricks to help consumers put on mental blinders to all the junk and help them buy healthier and more economic products.
Produce
In today’s world, fruits and vegetables are easily accessible all year round. Although convenient it is not always cost effective to buy out of season produce. Imported produce has travelled thousands of miles to get to your supermarket. It has also left quite the carbon footprint. Most fresh fruits and vegetables are priced lower when purchased in season and grown locally. How do you know if your produce has put on more miles than Jeff Gordon? Read the signs surrounding the produce. Take it a step further and check the Price Look-up code on the fruit itself. PLU codes beginning in 3 or 4 mean that the produce was conventionally grown, 8 means that the produce has been genetically modified, and 9 means organic.
Dairy
The two main nutrition concerns regarding dairy products are fat and sugar content. Fat found in dairy is in the saturated form, which has negative consequences to heart health. Dairy products are high in naturally occurring milk sugar, known as lactose, but also high in added sugars. Yogurt is a good example of a dairy product often times loaded with added sugar. Compare fat and sugar content between products before purchasing. Buying plain flavoured dairy products and adding in your own fruit can help save on calories and can also increase fibre content.
Grains
Nutritionally, you get more bang for your buck by choosing whole grain products over refined ones. Refined grains strip down the grain kernel of its outer bran and germ layers, which is where the bulk of fiber, B vitamins, and phytonutrients are found. After stripping away these layers, all that is left is the innermost endosperm layer, which is high in simple carbohydrates. In order to determine if a product is a whole grain the ingredient label must list “whole [grain]”, “whole wheat”, or “brown rice” as the first ingredient. This applies to breads, pastas, rice, tortillas, and snacks. There are many items being advertised as multigrain and containing “wheat flour” that do not actually contain the whole grain. Some companies even die their products brown to appear whole.
Proteins
Great sources of lean proteins include nuts, beans, and seeds. But let’s face it, if you are not vegan or vegetarian, your diet most likely includes animal protein. It is no secret that purchasing meat, poultry, and seafood in their whole form is more cost effective than buying them after they’ve been broken down into smaller pieces. Nutritionally, consumers should look for cuts of meat that contain the words “round”, “loin”, or “leg.” When a protein’s label reads 90/10 or 80/20, it means that the meat is 90% protein and 10% fat or 80% protein and 20% fat. Tenderloins, sirloins, and such have higher protein to fat ratios. Another nutritional concern regarding animal protein is proper storage. Raw meat should always be stored on the lowest shelf of the refrigerator. Frozen proteins should always be thawed in the fridge, not left on your counter top all day while you are at work. Lastly, be sure to cook your protein to appropriate temperatures.
Have you noticed that most of these food groups are sold at the perimeter of your local supermarket? Stay clear of all the heavily processed items sold down the isles and be wary of seemingly good “deals” by checking the single unit price. It’s time to start looking beyond eye level to make the most of your shopping. Remember, there is no such thing as junk food. There is just junk and then there is food.