Tips for Healthy Shopping

Have trouble controlling the portion size of a particular food? Don't buy it!

"Cholesterol-free" doesn't mean fat-free. Many vegetable oils have this plastered on the label. Vegetables cannot make cholesterol, only animals can.

Peanut butter, though rich in protein, is also rich in fat.In fact, one tablespoon has equal grams of fat as protein.

"Sugar-free" on the label refers to sucrose (table sugar). Other sugars to look out for are glucose, dextrose, fructose, maltose, lactose, corn-syrup solids, corn sweeteners, and hydrolyzed corn starch. Honey and fruit juice concentrates are also sugar.

"Reduced fat" doesn't mean fat free. Many products have less fat than the original product, but may still contain more fat than you want. Read the label and check grams of fat per serving.

Many convenience foods (soups, entrees, sauces) now come in a lower fat, lower sodium alternative. "Healthy Choice" products may be a way for you to enjoy some of your favorite foods.

Check out the meats under the butcher's glass. Animal muscles which are well utilized have much less marbling than those which are seldom used. Buy those well-used muscles and you will be eating less fat. (And by the way, what kind of muscles do you have—Porter House steaks or rump roast?

Quiz

1. Did you eat before shopping?

2. Did you read the labels of your favorite snack foods?

3. Do your choices have excessive amounts of fat or sugar?

4. How about your serving sizes? Are they the same as on label?

5. How many calories per day do the labels use as a standard?

Material © San Franisco Spine Center. Used by permission