Smart Shopping

Stop, Caution, Go- How to navigate through food choices.

Green Means Go

Green light areas contain healthiest food choices — not only are they lowest in fat, but they are also the most nutrient dense. Green light areas include:

The produce section. Spend the majority of your time in the produce section, filling your cart about two-thirds full there. Select variety by choosing lots of at least three different colors and three separate textures.
Fresh fish counter. There’s scarcely an unhealthy selection here. The only exception are the breaded, cooked items that might be offered. What about the shrimp, lobster and crab? Good question. Shellfish are fabulous, nearly fat-free additions to your new eating style.
Uncooked beans, grains, and pastas without seasoning/spice packets. You can’t go wrong here. For the healthiest choice possible, reach for the version as close to the form that it came from nature.

Yellow means Caution

Foods in yellow light areas require a little more discernment and you’ll have to read labels carefully in these areas:

Dairy: Choose fat-free and low-fat products.
Frozen: This area is a real mixed bag. You’ll find everything from frozen vegetables (sauce free, and therefore fat free), to dinners with 40 to 50 grams of fat. Read every label carefully, making no assumptions.
Bakery: Choose 12-grain bread, crusty ciabatta bread, oat-bran bagels, and other similar choices for meals and snacks.
Meat/produce: Choose leaner cuts of red meat. While it’s okay to purchase poultry with the skin just discard it before eating.

Red means Stop

Red light sections contain more unhealthy food choices than healthy ones. You’ll have to scrutinize labels here and use your food savvy when there aren’t any labels.

Deli. Unless labeled low-fat (or reduced fat), assume prepared items are high in fat and probably sodium. When items are labeled as reduced calorie/reduced fat, ask to see a nutrient breakdown.
Check out aisles. The candy bars and other treats capture your attention when you’re the most tired and probably the most hungry. Opt for the candy-free aisle.
The ice cream case. There are lower fat and even fat-free alternatives, but recognize that the serving size is terribly small (1/2 cup). To control portion size, choose novelty treats such as low-fat bars.
Packaged and convenience foods are often fat, calorie, sodium, trans-fatty acid laden. While some can be a part of a healthier, leaner eating style, others blow anyone’s fat and calorie budget in less than a serving.

Transform ordinary vegetables into main-meal events. These 10 ideas can get you started.

Vegetables are often relegated to the side of the plate, but they can easily stand alone or even become the featured food.

Vegetables are actually quite versatile, and as a nutritional powerhouse, they can form the foundation of your healthy-eating plan. These 10 ideas can help you move vegetables from the side to the spotlight while adding interest and color to your healthy diet.

Portobello mushroom burger. Marinate a large portobello mushroom in French or Italian dressing or make your own marinade with 1 1/2 tablespoons balsamic vinegar, 1 teaspoon olive oil, a clove of minced garlic, salt and pepper. Grill over medium heat until tender, about 5 minutes on each side. Serve on a bun or alone.
Spring greens with butternut squash. Add 1 cup spring greens or leaf lettuce to a plate. In a small bowl, mix together 1/4 cup cooked butternut squash, 1/2 tablespoon brown sugar and 1/2 tablespoon olive oil. Top the greens with the squash mixture, 1/2 tablespoon sunflower seeds and 1 teaspoon honey.
Asparagus, tomato and red pepper French bread pizza. Arrange French bread slices on a baking sheet. Add pizza sauce and a mixture of diced asparagus, Roma tomatoes, red bell peppers and minced garlic. Sprinkle lightly with mozzarella cheese. Bake at 400 F until the cheese is lightly browned and the vegetables are tender, about 8 to 10 minutes.
Grilled vegetable kebabs. Marinate cherry tomatoes, button mushrooms, zucchini slices, red onions and bell peppers in Italian dressing. Place onto skewers and grill over medium heat, turning often, until the vegetables are tender, about 5 to 8 minutes.
Asparagus with almonds. In a skillet, add 1/4 pound chopped asparagus and 1/4 cup water. Simmer until the asparagus is tender-crisp, about 4 to 6 minutes. Drain remaining water and stir in 1 teaspoon lemon juice and 1 teaspoon olive oil. Serve topped with roasted sliced almonds.
Italian vegetables with pasta. In a heavy skillet, add chopped sweet onions, red peppers, yellow summer squash, zucchini squash, 1 tablespoon olive oil, 2 minced garlic cloves and 1 tablespoon Italian seasoning. Saute until the vegetables are tender, about 5 minutes. Serve over cooked pasta and prepared pasta sauce.
Honey-glazed sweet potatoes. Peel and chop 4 large sweet potatoes. Toss with a mixture of 1/4 cup water, 2 tablespoons brown sugar, 2 tablespoons honey and 1 tablespoon olive oil. Arrange on a baking sheet. Cover with foil and bake at 375 F for 45 minutes. Remove the foil and bake another 15 minutes until the glaze is thick and the potatoes are tender.
Corn and barley salad. In a bowl, add 1 sliced cucumber, 2 cups cooked barley, 2 cups corn and 3/4 cup chopped red bell peppers. Stir in the following dressing: 3 tablespoons white vinegar, 1 tablespoon water, 1 1/2 teaspoon oil, 1/2 teaspoon dried basil, 1/4 teaspoon salt and 1/8 teaspoon pepper. Marinate for at least 2 hours before serving.
Fresh vegetable soup. In a large pot, add 1 tablespoon olive oil and chopped vegetables, such as onions, carrots, green beans and celery. Saute until tender, about 3 to 4 minutes. Add 4 cups chicken or vegetable stock, 3 cups water, sliced potatoes (peeled) and season with salt, pepper and parsley. Bring to a boil and cook until the potatoes are tender, about 15 minutes.
Vegetable pita pockets. In a small bowl, add cauliflower and broccoli florets, sliced green onions, diced tomatoes and cucumbers, and 1 1/2 teaspoons low-fat buttermilk or cucumber ranch salad dressing. Cut 1 whole-wheat pita bread in half and fill each half with the vegetable mixture and 1 tablespoon crumbled feta cheese. Warm in the microwave about 40 seconds.

The top 7 !

Seven Best and Seven Worst Foods for Health and Longevity

Because food has the power to heal, my patients often ask me for my top list of healthy food – the anti-oxidant foods, heart healthy foods, and nutritious foods that are central to the Eat To Live program. These high nutrient foods, consumed regularly, will contribute to your health and longevity. What you eat — now and when you were growing up — dramatically affects the state of your health. The effect is cumulative, influencing everything from the amount of energy you have (or lack), to your emotional state, medical condition, and ultimately longevity

Top Seven Foods for Good Health and Longevity

Black raspberries

Strawberries

Blueberries

Flax Seeds

Green Leafy Vegetables

Tomatoes

Broccoli sprouts

The healthy and nutritious foods are high antioxidant foods, primarily fruits and vegetables. I selected these healthy foods because they contain the most powerful phytochemicals and anthocyanins which illustrate strong inhibition of chemocarcinogens.

Other foods with high antioxidant and high anti-cancer potential include walnuts, sunflower seeds, pomegranates, beets, cabbage, peppers, and parsley. Make your diet strongly cancer-protective and longevity-favorable by including these highly beneficial, nutritious foods.

A good way to think about nutritious food: Produce is the most important health care your money can buy.

Food also has the potential to harm, and these are effective foods for those attempting to die younger. One of my daughters calls this list the Seven Foods of Death.

Worst Seven Foods for Health and Longevity

Butter

Cheese

Potato Chips and French Fries

Doughnuts

Salt

Sausage, hot dogs

Pickled, smoked or barbequed meat

Foods high in saturated fat and trans fat are consistently associated with high cancer rates. Cheese and butter typically contain over ten times as much saturated fat as fish and white meat chicken and turkey.

Salt has been consistently linked to stomach cancer and stroke, even in populations that eat diets low in saturated fat.

Add the carcinogenic potential from heated and overcooked oils (usually trans containing) delivered in doughnuts and fries with the powerful cancer inducing properties of carbohydrates cooked at high heat (acrylamide formation) and you have a great cancer potion.

Needless to say, I advise people to avoid the foods on my “worst list” entirely.

The best foods to eat are the healthy, nutritious fresh fruits and vegetables. By making these antioxidant foods the major portion of your diet, you can protect yourself against cancer and other serious diseases. As you extend your youthful vigor into later years

How to Use a Grocery List should open this page.

Use Grocery List to Save
Time, Eat Healthier

Perhaps you’ve heard that it’s a good idea to shop with a grocery list. Yet even when you make a list, you still forget to buy foods you need. Do some types of lists work better than others?

Many organizational experts recommend making some type of list with similar items placed together. Grouping foods by category on your grocery list helps you remember food items and avoid a return trip to the store. Also, by grouping foods together, you’re less likely to double back in the store for a food missed when in a particular section.

To save time, you might develop a form you can photocopy or print from your computer for weekly use. Keep your list in a central location where your family can add to it as needed. Some people keep it on their refrigerator with one of those strong magnetic clips. Other people store theirs in a cupboard drawer. Be sure there’s a pencil nearby if possible, attach your pencil to a string!

Developing Your Master List

Here are some tips for developing a master list for ongoing use. Suggested category headings are given in the section following these tips. Leave enough space between headings to write in the number of items you’re likely to include in that category. Modify as works best for you. Also, check the many organizational books on the market for additional ideas.

Consider listing foods by categories based on the Food Guide Pyramid Food Groups. This helps assure that your meals include a mix of healthy foods.

You might include “Fats, Oils and Sweets” as a category for candy, pop, jelly, etc. This provides a visual check for using this Food Guide Pyramid grouping in moderation.

Some people like to arrange the categories in their list around the order in which foods are found in the store. Their master list may include such headings as “canned goods,” “frozen foods,” “fresh produce” and so on.

The best way to develop this type of list is to go up and down the aisles of your store and record headings that describe your food purchases. Use the informational signs located in each aisle as a guideline. Or, check if your store provides a map showing where products are located and develop your master list from this.

Be aware that stores do change where they place foods. Also, this type of listing works best if you shop mainly at one store.

Add some type of catch-all grouping for condiments, staples and other food items that don’t fit anywhere else.

Include categories for non-food items that you purchase at the grocery store such as health and beauty aids and household supplies. Grouping these together has an added benefit of helping you see how much of your “grocery” bill is going for items other than food. In reality, it may be toilet paper or tooth paste rather than tomatoes or tuna that add the most to your “food” costs.

If there are foods and other items that you must have every week, give yourself a reminder by making them a permanent part of your master list. For example, if you always like to have some carrots in the house, write carrots under your Vegetable category heading. Then, if you need carrots that week, circle that item.

“Play” with your master list for at least a month to find what works best for you.

Suggested Category Headings

Here are some sample category headings for a master list and an example of one possible “must have” item you might include under each. Use these examples as a guideline in creating your own personalized list and must have weekly foods for your family:

Bread, Cereal, Rice and Pasta: Bread
Vegetables: Carrots
Fruits: Orange juice
Milk, Yogurt and Cheese: Milk
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts: Eggs
Fats, Oils and Sweets: Olive oil
Staples, Condiments and Miscellaneous Foods (spices, baking powder, etc.): Mustard
Health and Beauty Products: Toothpaste
Household Items (laundry soap, light bulbs, etc.): Coffee filters

Tips For Using Your List

Here are a few tips for using your list:

List brand names, can sizes, etc. as needed especially if others are shopping for you.
Sometimes, you may wish to wait until you’re at the store before deciding what specific foods to buy within a category. For example, you may wish to view the types of fresh fruits or check out meat specials before deciding on your purchase. To assure that you get enough foods for your meals, simply write how many items you need from that group. For example, if you need meat for 7 meals, write “7 meats.”
Remember that time spent developing a list is usually less than time spent returning to the store for a forgotten item. Having a list may also contribute to your overall meal quality. For example, do you really like to strain your coffee through a paper towel when you’re out of filters!

Sample Healthy Grocery List

Grocery List

Shopping for healthy foods can seem overwhelming at first. Here is a good list to get you started. There will be more additions, so keep checking back.

- Whole grain bread (wheat, oat, etc.)
- Fresh or frozen fruit (fresh is preferrable, but frozen is good as well)
- Unsalted butter or margarine
- Vegetables – especially leafy green ones
- 100% fruit juice
- Skim milk
- Low fat mayonnaise
- Low fat yogurt
- Oatmeal
- Skinless, boneless chicken breast
- Tuna
- Whole wheat pasta
- Beans
- Reduced-fat cheeses
- Olive, corn, canola or other plant oil
- Low sodium soups
- Whole grain breakfast cereal like shredded wheat, bran flakes, etc.
- Green, black and/or herbal tea
- Whole wheat flour