There are so many things to keep in mind when making an effort to eat healthier. Whole grains, multi grain grains, low fat, high fiber, low calorie... It can get a little crazy and extremely confusing. It's hard to remember that the food industry is actually NOT invested in your health, but is actually more interested in making money than whether or not you develop type II diabetes or heart disease. Like any corporation, profit is key. Making a profit is not a bad thing, it keeps the economy churning and healthy. The important thing for you to remember, dear consumer, is that although the economy may be on a rebound and becoming healthier, you may not be.
So what's a person to do? Remember these simple rules when at the grocery store:
* Stick to the outside of perimeter of the store (bakery section NOT included...sneaky grocers.) This is where the healthy stuff is kept. You'll notice that the frozen food section is smack dab in the middle of the store. This is where ice cream, and highly processed, instant-microwave-full of salt stuff is kept. Unless you are going for frozen fruit or veggies (you can probably get a fresh counterpart just as easily, but sometimes frozen are needed when budget and time constraints are taken into consideration) do NOT venture into this area. Outer rims of store: good. Close to the middle: bad. The Target Super Store by my house has become tricky and has put the ice cream on the outer edge area. It throws me off every time, but I have managed to resist for two months now, and if I can do it, anyone can.
* Become a package reader. If the ingredients include a long list of things with which you are not familiar, that your great-grandmother wouldn't recognize, don't buy it. This included breads, cereals etc etc... "But they are multi-grain!" you're saying. Doesn't matter. Multi-grain does NOT equal healthy. WHOLE grain is better and there's a big difference. If you must get food with ingredients lists that are scary long, go for whole grain, not multi grain.
* Low fat is not always better. It often means higher sugar or salt. Become educated on your health and what you need to change. If I am not careful, my blood pressure spikes VERY quickly. Low sodium is important for me. I also am VERY high risk for developing type II diabetes, so I need to pay close attention to the sugar content of foods. Low fat for me is not the best way to go. Generally speaking, I don't eat processed foods anymore so label reading has become less important to me. But if you insist on eat lots of food that comes in boxes, bags or from the freezer, read the labels and know your health.
*Eat a rainbow every day. No, not a bag of skittles. Your grocery cart should look like a rainbow, with something of every color in it, and I don't mean the packaging of the food you're buying. Fruits and vegetables of every color of the rainbow should be in your cart (and then actually make it into your mouth) when you shop.
*If you are a meat eater, there needs to be more the light, almost white colors of meat in your cart than the deep red. Think if the red color as a giant warning red light flashing at you. EAT WITH CAUTION! Red meat is bad for your heart, your arteries, pretty much your everything. If you just can't resist, and have to have a steak or a hamburger, make it a special occasion. You will enjoy it more when you do eat it, your heart will thank you, you'll live longer, and overall be healthier.
Adjusting how one eats takes time, practice and determination. It will pay off in spades though. Your family might wonder what is wrong with you, where are the snacks they are accustomed to, and when things are going to go back to "normal." The truth is, eating simply, eating fresh foods, eating healthy, is what is "normal" to your body, as well as your kids and the body of your significant other. Is it an adjustment? Yes. But really, it's worth it. Promise.
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