How to Shop Healthy

 

This is National Eat Better Month. According to the National Heart, Lung, and Blood Institute, approximately 100 million Americans are overweight or obese.  Being overweight also increases the chance or getting diseases such as heart disease, high blood pressure, diabetes, stroke, cancer and respiratory problems.

The leading cause of death in America is heart disease.  The World Heart Federation suggests eating a diet of fresh fruits and vegetables and avoiding foods high in saturated fats, salt, and carbohydrates to reduce the chance of heart disease.

Although I am not overweight, I have changed my diet.  I decided I did not want to take multiple prescriptions and wake up with aches and pains when I get older so I am now a vegetarian.  Everyone teases my about my strict diet but it works for me.  I don’t look my age, I don’t take any medications, I don’t have high blood pressure, diabetes or cancer, I don’t wake up with aches and pains and I don’t have heart disease.

Registered dietitian Elizabeth Somer, author of the 2010 book Eat Your Way to Happiness states. “But the link between what you eat and your mood, your energy, how you sleep, and how well you think is much more immediate. What you eat or do not eat for breakfast will have at least a subtle effect by mid-afternoon, and what you are eating all day will have a huge impact today and down the road.”

Here are 8 tips to eating healthy.

USE A GUIDE

If you are unsure of what to eat use the USDA’s Healthy Eating Index to healthy eating at https://www.cnpp.usda.gov/healthyeatingindex.

 KNOW THE SALES PRICE

Buy items on sale but be aware of fake sales, the regular price may be cheaper than the sale price.

SKIP EATING OUT

Minimize eating out. Many items at restaurants are high in fat and loaded with calories.

GO RAW

Buy raw or whole foods, which are much healthier.

EAT PROTEIN

Eat 1 gram of protein per pound of body weight per day to maintain muscle. Substitute protein by drinking protein shakes or eating protein bars.

BUY FROZEN

Buy frozen fruits and vegetables, which are inexpensive.

BUY IN SEASON

Only buy fruits and vegetables that are in season. Out of season items cost more.

BUY LOCAL

Support local farmers and shop at farmer’s markets.