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32 WWW.UNWLA.ORG “НАШЕ ЖИТТЯ”, КВІТЕНЬ 2016 Let's Go Healthy Shopping by Ihor Magun, M.D., F.A.C.P. You probably go food shopping at least once a week (if not more frequently), and it mainly feels like a necessary chore. But with the proper mental attitude and a helpful guide on how to be a healthy, savvy shopper, this basic chore can actu- ally become a pleasant diversion. There are two cardinal rules that must be obeyed. The first is to come prepared with a com- plete list (and a commitment not to deviate from the items on that list). The second rule is never going food shopping when you are hungry. Armed with those two rules, you are now ready and able to march into the store and emerge a winner. Your first stop should be the store’s pro- duce section. This, in fact, is the location where you should spend most of your time looking, se- lecting, and filling your cart. Seasonal produce is usually the best choice because it is either picked locally or grown and shipped to the store in the shortest time. Choose fruits like pears or apples, which have a rich fiber content. It’s good for roughage and makes you feel full. Select vegeta- bles that not only have good nutritional content but are low in carbohydrates; these include leafy green vegetables, broccoli, cabbage family prod- ucts like Brussels sprouts, avocados, and green beans. If you are watching your sugar intake, lim- it the high sugar content fruits that include bana- nas, grapes, mangos, and pineapples. Berries are always a good source of vitamins and blueberries in particular have a high content of antioxidants. Make your produce selection as colorful as possi- ble so that it not only tastes good but also looks good. Make sure to add lemons or limes because you will probably be using them to flavor the wa- ter you will be drinking. (You did promise your- self you would drink more water, didn't you?) As you move on to the dairy aisle, put some eggs in your cart. They are an excellent source of protein and recent studies have substan- tiated that they can be eaten almost daily. Obvi- ously this does not apply to people who may need to watch their cholesterol content and should fol- low that recommendation. For everyone else, moderation is always the key. The plain and sim- ple egg is sometimes to referred to as a nutritional powerhouse—it has high quality protein, vita- mins, and minerals all within a seventy calorie serving. Yogurt, particularly the Greek style, has become the most popular selection of savvy food shoppers. But it is important to be vigilant about the fat content, the fruit added for flavor or color, and the brands that contain a granola component. It is always better to purchase yogurt without fruit and add your own, perhaps with a touch of honey to sweeten it. With respect to milk selection, low- er fat is always better. Healthy and popular alter- natives include milks made from soy, almonds, or cashews. They taste great, have a greater calcium content than dairy milk and are also lower in calories. As you continue in the dairy aisle, se- lect cheeses that are not processed but natural. Good healthy choices include cottage cheese, ricotta cheese, and feta cheese. Some are surprisingly versatile. For example, try sprinkling cinnamon on cottage cheese for a sweet dessert that is not only tasty but also low in fat and car- bohydrates. And here’s another thing that might surprise you: Whipped cream in a can is a good choice, provided you can control your finger when you dispense the product. It is not high in calo- ries, and it adds a touch of elegance and sweet- ness to many things. Pair it with some fruit or add it to your coffee as a treat. Next we move to the meat/fish aisle. Look for lean beef, turkey, skinless chicken, and re- member to consume fish at least twice a week. Seafood is versatile, easy to prepare, and takes very little time to cook. Salmon, flounder, cod, and scallops are readily available and reasona- bly priced. As you head to the deli counter, brace yourself to avoid temptation or you can get into trouble. Everything looks great but listen to that inner voice that says “buyer beware.” You should particularly exercise caution with sliced meats. Despite acceptance by the American Heart Asso- ciation, all deli meats have a high salt content and contain nitrates. This is not to say that you should never buy any of these products, merely a strong suggestion that it's better to limit ingestion to small, infrequent portions. Be especially vigilant of products that are labeled as fat free. These products invariably have a higher salt content for flavoring purposes. You are better off with products that have some fat and less salt. Also be wary of prepared meals, which are not the healthiest choice to begin with; such foods often taste great thanks to high salt content.
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