Healthy Food Shopping

As a parent, you know you're supposed to present kids with an array
of healthy foods. Going to the grocery store is an important step in
this process. The items you put in the cart week after week can affect
your child's health and attitude toward nutritious food.

Is that cart chock-full of fruits, vegetables, and other healthy
stuff? Or is it overloaded with drinks and snacks that don't offer much
nutritional punch? If you'd like to upgrade your family's diet, start by
upgrading what you're buying. Here's how:

Make a List

A list can keep you on track - especially if you base it on a meal
plan for the week. Focus your week's menus on wholesome, nutritious
ingredients such as fresh and frozen fruits and vegetables, lean meats
and poultry, fresh fish, whole grains, and low-fat diary products.

The American Heart Association and the American Academy of Pediatrics
suggest that families with children shop with these guidelines in mind:

• Eat vegetables and fruits every day.
  
• Limit juice intake.
  
• Use vegetable oils, especially ones high in monounsaturated fat such
  as olive and canola, and soft margarines that are low in saturated fat
  and trans-fatty acids instead of butter, shortening, or most other
  animal fats.
  
• Eat whole-grain rather than refined-grain breads, cereals, pasta, and rice products.
  
• Reduce the amount of sugar-sweetened beverages and foods in your family's diet.
  
• Use nonfat or low-fat milk and dairy products daily.
  
• Eat more fish, especially oily fish that is broiled or baked.
  
• Reduce salt.
  
• You probably know that fruits and veggies need to be on the list. Here are some additional staples to consider:
  
  Meats and beans: Fish (fresh and frozen, also canned
  light tuna and salmon); lean chicken and turkey (no skin); lean
  hamburger and beef; pork chops. Non-meat choices include soy products,
  dried beans, nuts and seeds.
  
  Grains and cereals: Whole-grain bread, pasta, cereals; oatmeal.
  
  Dairy and eggs: Low-fat or nonfat dairy products, including milk, yogurt, cheese, cream cheese, and sour cream.
  
  Follow a Healthy Path in the Store
  
  
  
  If you shop in a grocery store, focus your shopping on the store's
  perimeters. These outer aisles usually contain the healthiest foods -
  produce, dairy products, and fresh meat and fish.
  
  Next, move to the inner aisles, where you'll find important items
  like canned and frozen fruits and vegetables, cereals, sauces, and
  baking supplies. But those inner aisles also contain more expensive and
  less healthy prepared foods and snacks. By visiting the inner aisles
  later in your shopping trip, you reduce the chances that you'll overdo
  it on snacks and processed foods.
  
  When possible, visit farmers' markets and produce stands in your area
  for the best that local growers have to offer. The recent growth in
  "Farm-to-City" organizations means that farmers bring their produce
  directly to you and that more produce stands are now open in local
  neighborhoods.
  
  Food co-ops are another good source of healthy food because these
  member-run organizations tend to buy organic or pesticide-free produce,
  and work with local growers to provide the freshest food possible.
  Health food and specialty stores also can be worth the extra trip to
  find a wider variety of foods and brands.
  
  Wherever you choose to shop, it pays to know the time of year that
  your favorite fruits and vegetables are in season. Buying in-season
  produce is often a bargain in taste and reduced price. But try not to
  buy more than you can use or store before it spoils. A good way to teach
  your children about seasonal produce is by visiting a farm, orchard, or
  berry patch where they can pick the fresh goodies themselves.
  
• Choosing and Storing Produce
  
  When you don't pick it off the vine yourself, how do you know produce
  is fresh? From green beans to cantaloupe, all fruits and vegetables
  give hints about their ripeness and freshness.
  
• Choose vegetables that look fresh and colorful. Most should be crisp
  and firm. With vegetables such as green beans, for example, don't buy
  them if they are limp or showing signs of decay.
  
• When choosing fruits, avoid bruised pieces, but remember that a
  perfect exterior doesn't necessarily mean the best quality. The best
  cantaloupe, for example, will have a yellowish cast and may be
  misshapen, but it will smell pleasantly sweet.
  

Careful storage means that fresh produce will last longer. Most
vegetables will keep in the refrigerator for 2 to 5 days; root
vegetables, like carrots, will keep even longer. Store potatoes and
onions in a cool, dark place for maximum freshness.

Frozen and Canned Fruits and Veggies

Fresh produce is delicious, but frozen and canned fruits and
vegetables are convenient. Spoilage is much less of a concern, and
high-quality brands will rival fresh produce when it comes to taste and
nutrition. One study found that dishes prepared with canned ingredients
were just as appealing as ones that contained fresh or frozen produce.

Whether frozen or canned, you'll want to check the label to see what
you're buying. Some frozen vegetables, for instance, are packaged with
extra salt and fat. Instead, choose products without any sauces or
additives. With canned fruits, look for varieties that pack the fruit in
juice, not syrup.

And just as you wouldn't buy fruit that's bruised, don't buy a
package of frozen vegetables if the bag is ripped or the box is soggy or
torn. With canned products, watch out for any can that has a large
dent, a swollen appearance, or is leaking.

Make Room for a Treat

As you focus on a healthy lifestyle for your family, you might be
tempted to declare a ban on all foods that are high in fat or that
contain sugar or chocolate. But completely eliminating sweets and
favorite snacks can backfire if your child feels deprived. The result
could be that your child overeats the off-limits food whenever given the
opportunity outside the home.

Instead of taking the hard line or completely giving in, strive for
moderation. Try not to talk about "bad foods." Don't be afraid to allow
your child to choose a treat at the grocery store or when you're at
home. But try to be smart about it. For instance, let a child who likes
chips and dip choose a lower-fat bag of chips and a jar of salsa at the
store. Then when you get home - olé! Put out small bowls of chips and
salsa and it's snacktime!

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