When did shopping for food become so complicated? Nutritional facts, ingredient lists, clever packaging and marketing strategies can make consumers, even the most nutrition-savvy, confused, if not downright frustrated. Our dependence on ready-made, prepackaged foods is really what is driving this trend and marketing strategists are doing a great job making us believe we can get everything we need (nutritionally) from a package, box, or can. Even picking up the staples (bread, milk, eggs, etc.) is much more difficult today.
Bread is just one example. We all know how many rows and rows of bread, rolls, buns, and bagels there are at our local grocer. The popular marketing technique for bread these days is to make sure the package says "0 Trans Fat" and/or "Made with Whole Grains." But before we can trust the claim, we still must read the ingredient list. Why? Because unfortunately, unless the ingredient list only lists 100% whole wheat flour, chances are that the bread is mostly made with white flour, with a token amount of wheat added to be able to make the claim. The trans fat claim can also be misleading since food manufacturers are allowed to list amounts of trans fat with less than 0.5 gram (1/2 g) as 0 (zero) on the Nutrition Facts panel. The problem is often that we eat much more than one serving and hence end up with more than our share of trans fat in our diet.
Milk is another fun product. The dairy cases have gotten huge. We have so many brands, flavors and types to choose from: Organic, natural, lowfat, nonfat, reduced fat, chocolate, strawberry, vanilla, soymilk, rice milk, goat milk, lactose free, and so on. How do we know what's best? Some people are just plain freaked out by the word organic if they've never bought organic milk before – they think it tastes different than "regular" milk. But organic dairy products are truly the way to go. When you purchase organic dairy products, you support organic agriculture, which restores soil fertility and eliminates the use of chemical pesticides and fertilizers. You also support farmers who work with the health of their animals in mind. And sadly, you may need to read the ingredient list – especially when it comes to creamers, to make sure there aren't any foreign additives that you weren't expecting in your product.
To take this one step further, just stroll down the cereal aisle and feast your eyes on those packages. You really need to look at every label and ingredient list – you cannot just go by the claims on the front of the package. Who needs artificial flavors and colors for breakfast? Who needs more sugar and empty calories? Now, what if we were to go back to a more simple way of being? How about rolled oats? Rolled oats are what they are. You know what they are and you can trust that they are just oats. You can buy them in bulk and store them in your own fancy container at home. The same goes for raw nuts and seeds. Why would you want to buy packaged, roasted and salted nuts that likely have way more sodium than you could ever want or need. You can buy most nuts and seeds in bulk and flavor them on your own.
Skip the canned fruit and vegetables. Buy fresh or frozen. Most canned fruits are packed in sugary syrup and fruit is sweet enough on its own – no extra sugar necessary. Canned vegetables often pack a huge dose of sodium and/or monosodium glutamate (MSG).
Unfortunately MSG is found in many unsuspected foods including potato chips, frozen foods, sauces, canned veggies, fast foods, instant soups, regular soups, stocks, fast foods, and more. And although the government has deemed MSG as "generally regarded as safe (GRAS), there are many people with a sensitivity to the additive. These are just a few of the reported adverse associations to MSG: burning sensation in the back of the neck, forearms and chest; numbness in the back of the neck, radiating to the arms and back; chest pain; headache; nausea; rapid heartbeat ; difficulty breathing; drowsiness; and weakness. MSG has also been shown to cause obesity in rats. Other additives, including hydrolyzed vegetable proteins, autolyzed yeast, hydrolyzed yeast, soy extracts, and "natural flavorings" can have similar effects of MSG.
The list goes on and on, however, the point we are trying to drive home here is to get back to the basics. Shop the perimeter of the store. Buying fresh produce (fruits and vegetables) is a no-brainer when it comes to high quality nutrition. We believe organic is the best choice, but when that is not an option, than go with fresh and local, when available. When you shop the dairy case, choose items that are as close to their original and natural form as possible. Yogurt, for example is a good label to read. Make sure it contains a mix of healthy cultures (good bacteria) and no added sugar. Buy plain yogurt and flavor it yourself with fresh fruit and honey or maple syrup. Most flavored yogurts on the shelves today have about as much sugar as a candy bar.
Pass on all the veggie chips. They may be shaped and colored to look like you are eating something green or orange and healthy, but in the majority of cases, these products are nothing more than glorified potato chips. Skip the packaged cookies and cakes. Make your own when you are really craving the sweet stuff – at least you'll know everything that went into it!
It is possible to have a healthy and fun shop – it just may take a little longer than you are used to. Once you recognize that focusing on real foods can make a difference in the way you feel, you will begin to appreciate the extra time spent reading labels and ingredient lists.
