Navigating Through the Food Jungle
Mimi Zumwalt, MD
and Laura Leder
You just polished off a killer workout and now you’re scavenging for something good to eat – only the edibles in your kitchen are as scarce as endangered species. So you grab your keys, jump in your car and swing over to the nearest supermarket. If your brain is savvy like your workout plan, you’ll automatically choose good eats that don’t negate your efforts; if your brain deserves a Darwin award for eating tactics, well, let’s just say you won’t pick the low-hanging fruit.
Be a smart explorer next time you navigate through the supermarket jungle and keep these fruitful tips in mind.
Choose Wisely At all times keep a list of items you know are good for you. Make a habit of choosing them whenever and wherever you are. | Don’t React Never shop when you’re hungry, tired or without a plan. |
Hunt for Fresh Foods Buy fresh produce and shop the periphery of the store where you’ll find the freshest foods. Fill your basket first with:
| Don’t Fill Up on Processed Foods Avoid foods which have a lot of additives and preservatives. Don’t head straight for the center and frozen aisles where you’ll find mainly processed foods; make them your last shopping stop. |
Explore the Nutrition Facts Pay attention to the nutrition label regarding the percentage and type of fat.
| Don’t Be Duped By Labels Don’t assume 99% fat free means NO fat! “Fat-free” means there is less than 0.5 grams fat in a serving. Also, be wary of “health food” items – depending on the ingredients and quantity/quality of fat – they may not be as healthy as they appear. Remember, fatty foods have more than twice the amount of calories as proteins or carbohydrates. |
Go For Whole Foods Select plant-based and whole grain foods – seeds, nuts, legumes, rice, pasta – foods in their natural form. You’ll have the power to limit your sodium and sugar intake. | Steer Clear of Sodium and Sugar “Hidden” sodium and sugar are frequently found in: canned soups and vegetables, chips, microwave popcorn, granola bars and muffins. |
