Grocery Shopping Guides for Heart Health

We all know it is healthier and more economical to buy groceries at the store and prepare your meals at home.  We also know the crazy food choices at the store can seem overwhelming. Here are some tips to help you be smart at the grocery store and choose good-for-you foods.

• Be sure to buy and eat plenty of fresh or frozen fruits and vegetables. Fruits and vegetables that are deeply colored throughout – such as spinach, carrots, peaches and berries – tend to be higher in vitamins and minerals than others, such as potatoes and corn.
• Frozen vegetables are great because they are low in cost and do not perish.  I always keep frozen spinach, artichokes and broccoli in my freezer.  I also have the mixed fruit in the freezer to have on hand for smoothies, protein shakes or to put in a container and keep my lunch cold.  Then in the afternoon, it has thawed and is perfect for my afternoon snack with a bit of FAGE yogurt.

Fruits and Vegetables

• When fresh foods aren't available, choose frozen or canned vegetables and fruits in water without added sugars, saturated and transfat, or salt.  Frozen is best, but canned is a good choice as well.
• Buy more fruits and vegetables that are good sources of fiber, including beans, peas, sweet potatoes, winter squashes, broccoli, brussels sprouts, oranges, bananas, strawberries and apples.
• Stock up on raw vegetables for snacks such as carrot and celery sticks, broccoli, cherry tomatoes and cauliflower.  Enjoy these with hummus or another health protein for dipping.
• For desserts, buy fresh, frozen or canned fruits in water without added sugars.   
• Don’t buy lots of fruit juice. It doesn’t provide the fiber of whole fruit and is a source of high calories and sugar.

Milk Cheese and Dairy

• Chose low fat dairy.  Avoid milk that contains added flavorings such as vanilla, chocolate or strawberry. They usually have added sugars and calories.
• Choose low-fat cheeses.
• Use additional egg whites to whole eggs to make a larger portion with little added calories. 
• Remember ice cream and ice cream type of products (frozen yogurt) are TREATS and should not be an everyday food option.  Save these for special occasions and be sure to control your portions.  
• Watch out for the partially hydrogenated fats hidden in casseroles, bakery goods, desserts and other foods. You have to READ THE INGREDIENT list to determine if partially hydrogenated fats are included. 
• Read the Nutrition Facts label of foods you’re considering.

Meat Poultry Fish and Nuts

• Strive to eat one serving of grilled or baked fish at least twice a week. (A serving is roughly the size of a checkbook.) Good examples of fish to buy include salmon, trout and herring.
• Choose lemon juice and spices to eat with fish.
• Choose cuts of red meat and pork labeled “loin” and “round” – they tend to be leaner cuts.
•  Buy “choice” or “select” grades of beef rather than “prime,” and be sure to trim off the fat before cooking.
• When buying or eating poultry, try the skinless version or remove the skin yourself.
• Select more meat substitutes such as dried beans, peas, lentils or tofu (soybean curd) and use them as entrees or in salads and soups. A one-cup serving of cooked beans, peas, lentils or tofu can replace a two-ounce serving of meat, poultry or fish.
• Nuts and seeds are good sources of protein and polyunsaturated and monounsaturated fats.  They are high in calories so use portion control.

Breads and Grains

• Choose whole-grain, high-fiber breads, such as those containing whole wheat, oats, oatmeal, whole rye, whole grain corn and buckwheat. Choose breads and other foods that list whole grains as the first item in the ingredient list.
• Limit or better yet, completely eliminate the amount of bakery products you purchase, including doughnuts, pies, cakes and cookies.  Most store-baked goods are made with trans fats (remember to read the ingredient list). It is always to best to make your own baked goods.  You can use apple sauce instead of oils to make muffins and other baked goods.  If you make them yourself, you will not eat these treats as often and they will be much better tasting and better for you.

Oils, dressings and shortenings

• Buy and use fats and oils in limited amounts.
• When you must use oils for cooking, baking or in dressings or spreads, choose healthy fats.  Olive oil is great for salads and cooking at low temperatures.  Coconut oil is great when cooking at higher temperatures and very heart healthy.
• Buy a nonstick pan or use nonstick vegetable spray when cooking.

– reference American heart association, Eat Right For Life, Dr. Ann Kulz

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Substitute High Glycemic Carbs with Better Carbs!

Too many of the wrong kinds of carbs can spike insulin levels and make it more difficult to shed body fat. The key is to replace processed carbohydrates with high-fiber carbs from whole foods. This is as simple as making substitutions.

Cut Back on White Potatoes

If you crave a baked potato, make it a sweet potato instead. Sweet potatoes have a lower glycemic index and are more nutritious than white potatoes. They don’t raise insulin levels and they are rich in heart healthy antioxidants that have anti-cancer benefits. Have a hankering for French fries? Slice sweet potatoes into wedges, toss lightly in either olive oil or coconut oil, sprinkle with sea salt and bake at 425 until brown on bottom, them broil to brown the top. 

Substitute for Pasta

A steaming plate of spaghetti with tomato sauce is a filling and satisfying.  Try replacing the pasta with one of these options:

1. Spaghetti squash at any supermarket and bake it in the oven for an hour at 375 - open it up, and remove the pulp and seeds. Run a fork along the inside to separate out your “pasta” strands.
2. Try one of the new healthier pasta varieties, like Barilla Plus. They have added protein and other Omega 3 fatty acids to lower the glycemic index to make it healthier.
3. Use a metal grater to shred zucchini squash into spaghetti strands. Sautee and add tomato sauce and garlic.

Lower Carb Bread Alternatives

Always choose high-fiber or whole grain bread and enjoy it in moderate amounts.  If you are trying to slim down, try eating your sandwiches open-faced.  You can also try the high fiber, low-carb wraps like the La Tortilla Factory to lighten up a sandwich.

Carb-Cutting Tips for Snacks

Go NUTS!  Nuts won’t send your insulin levels soaring and they contain healthy fats that make them filling and heart-healthy. A recent study showed that up to 15% of the fat in nuts like pistachios isn’t absorbed, so you’re getting free calories when you snack on nuts. People who eat a handful of nuts on most days reduce their risk of death from heart disease by 30-50% while prescription drugs only lower your risk by 20-30%.

Give these carb-cutting tips a try if you’re trying to slim down. They’re more waistline friendly.

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