Healthy Foods: 7 Ways to Be a Healthier Shopper

When you read a nutrition label, what do you look for first? If you're like many Americans, you answered "calories."

Calories are important, but what if you turned around two labels without knowledge of the products and realized that per serving, each had only 100 calories. Both seem pretty harmless. But consider that 18 large strawberries and 11 small gummy bears each have about 100 calories. The strawberries are full of fiber, potassium, folate and vitamin C -- nutrients that will enhance your health. The gummy bears are full of sugar, and other than a few gel stabilizers, nothing else. Although both are 100 calories, the quality of those calories isn't even comparable. Understanding the 100-calorie example and adapting a few other rules may be all you need to be savvy grocery store shopper.

1 of 7

It's More About Quality Than Quantity

1 of 8

First Slide

Previous Slide

@

If the ingredients are whole and understandable to the average individual (not a scientist) then you can assess the numbers and make your decision on whether to buy the product or not. The more ingredients the product has, the more likely it's not a great option for you. I see this all time with energy/protein bars. A popular brand that many of my clients purchase has about 53 ingredients in it, many of which I can't even pronounce. The bar I choose to keep at my desk has three ingredients -- dates, almonds and unsweetened cherries. It tastes great, has about the same calories as the other bar (and even a little more healthy fat).

Rush Limbaugh Advertiser Tax Resolution Services Co. Is Ninth Company To Pull Content From Radio Program

Bruce Beresford-Redman Murder Case: TV Producer In Mexico To Face Charges In Wife's Death

sponsor generated

Classic Italian Dishes

Redneck Games Slideshow: Vote

Opryland Hotel Flood PHOTOS: Evacuation, Closure Prompted After Flooding At Luxurious Nashville Hotel

Newt Gingrich Under Fire From Conservative Media

If the ingredients are whole and understandable to the average individual (not a scientist) then you can assess the numbers and make your decision on whether to buy the product or not. The more ingredients the product has, the more likely it's not a great option for you. I see this all time with energy/protein bars.

A popular brand that many of my clients purchase has about 53 ingredients in it, many of which I can't even pronounce. The bar I choose to keep at my desk has three ingredients -- dates, almonds and unsweetened cherries. It tastes great, has about the same calories as the other bar (and even a little more healthy fat).

comments(10)

Total comments: 10 | Post a Comment

1 of 8

Rate This Tip

Rank #2  |  Average: 4

No Thanks Good Idea

• 
  1
• 
  2
• 
  3
• 
  4
• 
  5
• 
  6
• 
  7
• 
  8
• 
  9
• 
  10

7 Tips to Help You Be a Better Grocery Shopper

loading...

7 Tips to Help You Be a Better Grocery Shopper

UserName

 | Become a fan

Picked These as the Top 5 Slides in the Slideshow

loading...

Top User Slides

← Prev|Next →

 | Become a fan

Picked These as the Top 5 Slides in the Slideshow

loading...

Users who voted on this slide

← Prev|Next →

loading...

 

Follow Kristin Kirkpatrick, M.S., R.D., L.D. on Twitter: www.twitter.com/ClevelandClinic

Comments

[AlisonClaire]

04:35 PM on 01/29/2011

Is Xanthan gum considered a sugar or sugar substitute? I use Newman's Own Low Fat Italian dressing and I checked the ingredients and they were all natural except for Xanthan gum.

[Kristin Kirkpatrick, M.S., R.D., L.D.]

12:41 PM on 01/30/2011

Xantham gum is a polysaccharide that may be used in salad dressing as a thickening agent. It is not considered a sugar substitute and will not increase your blood sugar the same way other salad dressing ingredients will (corn syrup, molasses). Why don't you consider making your own dressing? I make my own salad dressing every day. It's quick, easy, and uses only 3 ingredients. Best of all, I am spending a lot less money than buying a store bought dressing and I know exactly what is going into it. The key is to get good quality ingredients. Try it out and see what you think!

[onwisconsin]

10:53 PM on 01/27/2011

The EWG shoppers guide is really great and comes with an iphone app as well.

Terrific reminder for me when I'm in the store and can't remember which fruits and veggies to buy organic or not.

[Casa-Giardino]

07:46 PM on 01/26/2011

Why would I want to buy any granola bars when one can make these healthy treats with 1/2 hour. Ingredients: walnuts or any nuts, a little or no sugar, some raisins, lemon zest and 2 eggs. Healthy, fast and delicious.
http://casa-giardino.blogspot.com/2010/06/my-favorite-treats-dolci-di-noci.html

[homer winslow]

05:39 PM on 01/31/2011

I made fig bars yesterday. 1 cup chopped figs, 1/2 cup molasses, 2 cups brown rice flour, 2 teaspoons baking powder, 1 egg, 1 cup peanut butter. Delicious and much healthier than fig newtons.

If I could find a good substitute for the egg, I would get rid of it as well.

[bkrider9]

03:21 PM on 01/25/2011

Thanks Kristin for clarifying issue so easily. I hope many people read this. Keep writing!

[Lisa Mehlman Braun]

01:10 PM on 01/25/2011

This is excellent information that so many have no clue about! You, Dr. Oz and some others are finally getting the word out to the general public - and finally starting to educate people - but it really amazes me that so many really just don't get it!

[zaneblue]

11:20 AM on 01/25/2011

There is a difference between organic and non-organic, even for something unhealthy like cookies. No GMO frankenfoods and no pesticides--definitely worth the extra money.

[LisaLisa1234]

09:23 AM on 01/25/2011

Excellent!

It's so heartening to see more & more R.D.'s talk about the detrimental effects of replacing fat with sugar.

[drvittoriarepetto]

05:24 PM on 01/27/2011

Indeed!!! http://drvittoriarepetto.wordpress.com/2010/09/24/is-low-fat-really-healthy/