How to Choose Healthy Food at the Grocery Store

Food versus healthy food: Shopping for healthy food

The grocery store is full of food, but you are asking, "How do I find healthy food at the grocery store?" 

That is probably not something that we think about very often and should give it more serious thought. Did you know that you could walk into any grocery store and do most of your shopping for healthy food, without walking up and down most of the aisles? It is true. The next time that you go into your grocery store, look carefully at the store layout.

Ask yourself, "Where are the healthy foods located in my grocery store?"

You will find that most of the healthy, perishable food items, can be found either in the refrigerated areas or on the shelves and racks located on the outside perimeter of the store. Here you will see fruits and vegetables, meats and poultry, fish, eggs and dairy products. Part of the reason that they are located where they are is because they require refrigeration. On your next shopping trip, try purchasing only healthy, perishable items, so that you learn how to find them.

Next, ask yourself, "Where are the other food items located in my grocery store?"

The other foods or the non-perishable food items that may not be quite as healthy for you, will be found on the shelves, in the aisles. You will find some healthy dried foods like cereals, beans, rice, raisins and nuts in this area. Try purchasing only non-perishable foods on another shopping trip, so that you know where they are, too. You will soon learn the difference between healthy foods and foods.

"How do I shop for healthy food?"

When you go shopping, begin with a shopping list. You may need perishable foods and perishable items. 

Plan your shopping trip carefully and balance your budget, so that when you shop, you bring home the food you need in order to stay healthy, not just other food or non-food items that you desire.

Here is a list of healthy foods and tips about purchasing and storing them.

Fresh fruit

Purchase fresh fruit, once a week. Choose fruit that is in season and still looks fresh. Do not purchase fruit in excess, unless you plan to can or freeze it immediately, as it will spoil. Purchase enough, so that each person in your family will have several servings of fresh fruit, every day. Avoid buying fruit that has brown spots or is shows signs of spoiling. 

Be careful, when taking it home, so that you do not damage the fruit. There are fruits that you can refrigerate, but others do not keep well in the refrigerator and are better on the kitchen counter or table. For example, grapes and apples will keep well in the refrigerator, but bananas and peaches should not be refrigerated. If you cannot obtain fresh fruits, your next best option is fruit juices or concentrated frozen fruit juices. These are high in vitamins.

Fresh vegetables

Purchase fresh vegetables, once a week. They should stay good for at least another week when refrigerated. Allow four to five servings of fresh vegetables per day, for each person in your family. You need to have vitamins and minerals in your diet, on a regular basis. Choosing a wide variety of different vegetables that can be eaten raw or cooked, is a good idea. Look for vegetables that are in season and appear healthy. Avoid buying vegetables that do not look good. Remember that purchasing fruits and vegetables on sale is not always a good idea, as they may be past their prime.

Meats

When purchasing any kind of meat, take a close look at it to make certain it has not started to spoil. If it has a bad odor, do not buy it. Find meat with a low fat content. Look for good cuts of meat that you know you and your family will enjoy, rather than less expensive kinds of meat that they may not want to eat. Purchase sufficient meat for the entire family, but do not purchase meat in excess. Most meats will freeze fairly well, but they will only stay good for a certain length of time. A good rule of thumb for most meat is to keep it for a maximum of six weeks in the freezer. The exception to that might be the purchase of a side or hind quarter of beef.

When you get home with the meat you have purchased, make certain that it is refrigerated if you plan to use it right away or put into the freezer, immediately. If you are purchasing large quantities of ground beef, make it into meat balls or meat patties immediately. You can season the meat or wait until you are ready to cook it. Place the meat balls or meat patties in smaller containers and freeze them, immediately. Take out only as much as you need for one or two meals, at a time. Meats are an excellent source of protein and iron. Serve liver occasionally, for its high iron content. Avoid meats that are breaded, as they may not freeze well. It is preferable to bread your own meats, if possible.

Poultry

When you are purchasing poultry, make certain it is fresh and does not have an odor. While some people prefer to buy chicken that has been cut up, it may not always be your best buy. It may be more practical to purchase a whole chicken or turkey. When you get home with your chicken or turkey, rinse it in salty water, before you refrigerate it, if you are planning to use it immediately. You can rinse it before you freeze it and then, it is ready to fry or bake, when it comes out of the freezer. This will help to eliminate any prior packaging problems.

Cut meats

Cut meats have a high salt content, so avoid them, if possible. Instead of buying pre-cut packaged meats, buy a roast, ham or chicken and make your own slices for sandwiches or meat plates. Watch your dates carefully on any packaged cut meats, as cut meats can become rancid quickly. Do not purchase outdated cold cuts. Discard the entire package, if it has an odor when you open it. Avoid cut meats with a high fat content.

Fish

Depending upon the area in which you live, fresh fish may be obtainable, at a reasonable price. Choose your fish carefully and make certain that it is fresh when you buy it. Note that most fish will smell like fish, but if it has a bad odor, do not purchase it. When you get home, wash the fresh fish in clean water to which salt has been added. Either refrigerate it for immediate use or freeze it. Make certain that it is properly wrapped. Fish contains Omega-3 fatty acids which are healthy for you. Be aware that some fish may contain high levels of mercury. 

Dairy products:

Dairy products have a short life span with respect to freshness, so look at the expiry dates on your milk or dairy product containers. Dairy products may spoil within a week, if not used. They need proper refrigeration. Do not freeze them. Do not purchase or drink milk that has turned sour. 

Look carefully at cottage cheese and cheese to see that it has not turned moldy in its packaging. Some cheeses can be frozen, but they will crumble when thawed out. When you get home with dairy products, make certain that they are refrigerated, immediately. Cheese, cottage cheese or yogurt can be kept in the refrigerator, but ice cream needs to be frozen. Dairy products are an important source of calcium. You can purchase milk products that are low in fat.

Eggs

Eggs are an excellent source of protein, but they are high in cholesterol. If you are watching your cholesterol level, reduce your intake of eggs. Look for farm-fresh eggs, when buying them in a grocery store. If possible, buy brown eggs. Make certain that the shells are not cracked, as they will not keep well. Eggs should always be refrigerated, but do not try to freeze them. If cooked, they should be used immediately or within twenty four hours, if possible. Boiled eggs should be eaten, within a few days. Do not eat use or eat eggs, that have a bad sulfur smell.

Bread

When purchasing bread, remember that whole wheat bread or rye bread is healthier for you than white bread. When you pick up a loaf of bread, it should be fresh and have a good aroma. Look at the bread that you plan to purchase and make certain that it has not turned hard or become moldy. Do not purchase moldy bread. At home, bread can be kept in a bread box or a drawer and can be refrigerated or frozen. There are dried, whole wheat or rye breads that are great for snacks.

Cereals

Purchasing unprocessed cereals is healthier than processed cereals. They are also less expensive. Look for cereals in packages or containers that have not been torn or opened previously. They will keep well in closed containers. Find cereals that are 100% whole grain cereals, if possible. Cereals are high in fiber which will help to regulate your bowels. Large flake oatmeal is excellent for lowering your cholesterol. 

Dried foods

There are a number of dried foods that are healthy for you. One advantage to dried foods is that they have a long shelf life when stored in the cupboard. Do not refrigerate them, as they will retain moisture and spoil. Dried beans and peas are healthy sources of protein. Various forms of nuts, raisins and dried fruit are good for you. You can usually buy these in bulk.

Rice

Brown rice is healthier for you than white rice. When storing rice, it should not be refrigerated unless it has been cooked, as it will swell, when it gets wet. Rice is excellent as a staple food and can be purchased in bulk. Store it in sealed containers, in the cupboard.

Pastas

Pastas can be purchased as whole grain pastas which are healthier for you, than white flour pastas. You can purchase these in bulk, but pastas must be stored in sealed containers, in the cupboard until they are used. Refrigerate pastas after they are cooked.

Following these guidelines should help you to choose healthy foods at the grocery store. Enjoy your shopping for healthy food.