74 Part I: Eating Right with Every Bite
✓ Look for foods that are as close to their original form as possible. The
more foods are processed, the more vitamins and minerals have been
stripped out of them. They also often lack the fiber of their less-processed
counterparts.
✓ Look for foods that are in season. Strawberries in December are going to
be expensive and probably not very good. Buy frozen or wait until June.
✓ Look for locally grown foods. Fruits and vegetables that have been
shipped across the country have lost many of their nutrients en route.
When was the last time you visited your local farmers market? Not only
is it fun, but you can’t get better vegetables and locally produced products.
Visualize your grocery store. What do you see around the outside edge of the
store? Generally, it’s produce, dairy, meats, and frozen foods. Now visualize
what you see in the middle. That’s where you find chips, cookies, soda pop,
and processed foods. Get the drift? Focus most of your shopping around the
edge of the store and shop smart on the inside aisles. In general
✓ Buy foods that are the least processed you can find.
✓ Shop with a list.
✓ Don’t shop when you’re hungry.
✓ If possible, shop alone. Focusing on healthy foods and buying just what
you need is easier without the influence of a spouse or child with a
sweet tooth.
✓ Just because a foods says it’s healthy doesn’t mean it is. The fronts of
boxes and packaging are meant to sell items to consumers. You have to
read labels!
Produce
When it comes to buying produce, knock yourself out! Just don’t get carried
away. Purchase only what you need and will eat for the week. Experimenting
with fruits and vegetables you haven’t tried before may introduce you to a
new favorite healthy food. Look for seasonal and locally grown foods. Some
produce is good eaten raw, and you can keep an eye out for produce packaged
in microwavable bags to let you quickly cook vegetables for a side. Don’t
forget about frozen fruit and vegetables. These items can be useful later in
the week when you may have eaten the fresh produce you purchased.
Try to buy produce in a variety of colors — green, red, yellow, orange, and
yellow. The more color you incorporate, the more vitamins, minerals, and
fiber you give your body (without many calories!).
