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Healthy Grocery Shopping, Part 2
(continued from Part 1)
Meat/Seafood – Restrict red meat and processed meats like bacon and sausage. Choose lean cuts of beef and pork when you do. Concentrate your efforts on seafood and poultry.
Eggs – Choose the omega 3-fortified varieties. Look for omega 3 or DHA on the label.
Frozen Foods – Frozen fruits, vegetables, seafood, and poultry are just as nutritious as fresh. Avoid frozen vegetables with added butter or sauces. Avoid fruits with added sugar.
Grain Products/Starches – Choose 100% whole grain products. Look for “100% whole grain or whole wheat” on the label to be sure. Physically intact whole grains like brown rice, barley, oats, quinoa, etc. have a health edge over 100% whole grain breads. Choose multigrain brands of pasta, like Barilla Plus or whole wheat varieties.
Canned Goods – Generally inferior to fresh, but the following retain their nutritional value: any form of tomato products, beans, and 100% pumpkin. Choose reduced sodium varieties when available. Canned salmon, chunk-lite tuna, sardines, and oysters are convenient and healthy proteins.
Beverages – Coffee, loose leaf or bagged teas, herbal teas, V8 or 100% vegetable/tomato juice, water. If weight is not an issue, 100% fruit juice in moderation.
Condiments – hummus, bean dips, salsa, tabuleh, bruschetta, guacamole, pesto, sun-dried tomatoes, are healthy choices. All vinegar, ketchup, mayonnaise (olive oil or canola-based best), hot sauce, mustards, tahini, horse radish, and light soy sauce are fine. All herbs and spices – dried or fresh – are fantastic. Select olive oil or canola oil based vinaigrettes for your salad dressings. Avoid fat-free (too much sugar) and creamy varieties.
Cooking Oil – Your best choices are extra virgin olive oil and canola oil. Nut-based oils (walnut, sesame, etc) are also healthy choices if called for in recipes. Canola-based pan sprays are wonderful.
Cereals – To make a healthy selection, check the label for 5 grains or more of fiber and 10 grams or less of sugar per serving.
8 Steps to Lifelong Wellness and Vitality, Part 1
Healthy Snacking, Part 1