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Healthier Shopping, Healthier Cooking,
Healthier Lifestyle
Eating healthy is easy enough. Changing your habits is what can be difficult. Sometimes
even if you want to change your habits you might not know where to start or how to do it. That’s
why we’ve created this brochure of tips and tricks you can use to improve the way you eat.
Starting from the beginning
The first place to make changes to your eating habits is the grocery store. A few simple
revisions to your shopping list are all it takes to start on the path to eating healthier.
Making a list will help to keep you on track and help steer you away from impulse buys.
When making your list think about the meals you will make during the week and what
healthy ingredients you will need to cook them.1
Shopping Lean2
Meat and poultry are major protein sources but they can also be high in fat and cholesterol.
If you want to cut unnecessary fat from your diet, buying the leanest cuts of meat is a
good starting point.
• When buying chicken or turkey be sure to select white meat without the skin.
• Among the leanest cuts of beef are round, chuck, sirloin or tenderloin.
• Tenderloin and loin chops are the leanest pork selections.
• Ground meats should be at least 90% lean.
• When using ground turkey or chicken be sure the meat is either from the breast or is low-fat.
• Meats labeled “Choice” or “Select” usually have less fat than those labeled “Prime.”
The Healthiest Healthy Foods
Not sure which foods are the healthiest
for you? Below you will find a list of 10 of
the healthiest foods3 around. These foods
are considered among the healthiest
because they meet at least three of
the following criteria:
• Good or excellent source of fiber,
vitamins, mineral and other nutrients
• High in phytonutrients and antioxidant
compounds (e.g., vitamins A and E and
beta carotene)
• May help reduce the risk of heart
disease and other health conditions
• Low in calorie density
• Readily available
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Add these to your list for the next time you go to the store:
Item
Why it is good for you
AlmondsRich in nutrients like fiber and one serving provides half of
your body’s recommended dietary allowance of vitamin E.
(One serving is about 23 almonds.)
ApplesGood source of pectin, a soluble fiber that can lower
cholesterol and blood glucose levels. Also a good source of
vitamin C.
BlueberriesFull of plant compounds, may help prevent urinary tract
infections, improve short term memory and promote healthy
aging. Also a low-calorie supply of fiber.
BroccoliGood source of calcium, potassium, folate and fiber, as
well as containing phytonutrients. Also a good source of
vitamins A and C.
Red BeansLow-fat, low-calorie source of protein and dietary fiber as
well as a source for iron, magnesium, phosphorus, potassium, copper and thiamin. Also contains phytonutrients.
SalmonRich in omega-3 fatty acids, low in saturated fat and
cholesterol. Good source of protein.
SpinachHigh in vitamins A and C and folate. Good source of
riboflavin, vitamin B-6, calcium, iron and magnesium.
Sweet PotatoesHigh in beta carotene. Also a good source of fiber, vitamins
B-6, C and E, folate and potassium. Low in calories.
Vegetable JuiceContains most of the vitamins and minerals found in
vegetables. Some can be high in sodium so look for
low-sodium varieties.
Wheat GermHighly concentrated source of nutrients such as vitamin E,
zinc, potassium and iron among others. Also a good source
for protein and fiber.
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What are antioxidants?4
Antioxidants are substances or nutrients in our foods that can prevent or
slow the oxidative damage to our body. When our body cells use oxygen
they naturally produce free radicals (by-products), which can cause damage.
Antioxidants prevent and repair damage done by these free radicals. They may
prevent or lower the risk of health problems such as heart disease, cancer,
and diabetes. The most commonly known antioxidants are vitamins A, C and
E among others.
Staying on course
Most grocery stores have fresh food items around the perimeter. This is where you
should concentrate most of your shopping. Read food labels while you shop. Food
labels contain information about serving size, calories, nutrients and Daily Values.
By reading labels you can learn what foods are healthier than others.
A new twist on your old favorites
Changing your eating habits doesn’t always mean you have to give up your favorite
meals. Substituting healthier ingredients allows you to keep eating the meals you love
while making them better for your body. Below is a listing of a few options you can use
the next time you cook5:
Old standby
New twist
BaconTurkey bacon, Canadian bacon, smoked turkey
or lean prosciutto
Butter, margarine, shortening or oil
to prevent sticking
Cooking spray or nonstick pans
Full-fat sour cream Fat-free or low-fat sour cream or fat-free plain yogurt
SyrupLow-calorie, sugar-free syrup or pureed fruit such
as applesauce
All-purpose flour
Whole-wheat flour for half of the all-purpose flour
Dry bread crumbs
Rolled oats or crushed bran cereal
Iceberg lettuce
Arugula, chicory, collard greens, kale, spinach or watercress
Enriched pasta
Whole-wheat pasta
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Taking the next step6
Now that you have all of your healthy ingredients the way to make sure they stay that
way is to cook them using a healthy technique. If you can, use nonstick cookware or
vegetable sprays in place of oil. If you cannot eliminate oil, try olive, peanut and canola
oils which are the lowest in fat. Using one of the methods below will add little or no fat
to your meals:
New Method
How you do it
Baking
Cook food covered or uncovered in the oven
Braising
Brown first, then simmer in a covered pan with a little liquid.
Broiling
Cook food by direct heat in the broiler section of the oven.
Grilling
Cook food by direct heat over coals.
PoachingCook food in liquids such as broth, vinegar or juice. Carefully
tend to food cooking in liquid, so that it retains its shape.
RoastingCook food covered or uncovered in an oven at a higher
temperature than you would use when baking.
SautéingCook food rapidly with a small amount of oil in a hot pan. In
some instances you can use broth, nonstick cooking spray,
or water in place of oil.
SteamingCook food in a perforated basket over a small amount of
boiling water.
Stir-fryingCook by stirring small pieces of food in a hot pan with a
small amount of oil.
When trying to reduce the fat in your diet trim off any visible, solid fat from your meats
before and after cooking. When cooking soups or stews boil the meat one day in advance
and put it in the refrigerator. Once the dish has chilled you will be able to remove the fat
that has hardened on the top. Lastly, after cooking ground meat, drain the fat from the
pan and rinse the meat with hot water. Blot the meat with a paper towel to dry it.
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Your food is counting on you7
Another way to maintain a healthier diet is to watch your caloric intake. Everyone has
heard about counting calories. But not everyone knows what a calorie does or why it is
important to keep track of them. Calories are the energy in food. When you ingest calories
they are either converted to physical energy or stored as fat. If you do not use the stored
calories they remain as fat. Eating more calories than you burn leads to weight gain.
How many calories are in one pound?
3,500 calories = One pound of fat
If you want to lose one pound you need to burn 3,500 calories more
than what you take in.
Reducing or cutting calories may be easier than you think. Switching to fat-free milk or
snacking on fruit instead of chips are just two ways you can lower your intake. Think
about what you eat and drink on a daily basis and come up with lower calorie alternatives
or foods you can cut out altogether. Eating smaller portions is also an option.
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Deciphering the terms8
When you are grocery shopping or listening to health reports on the news there are
a lot of terms being used to describe the food you are about to buy. Here are some
definitions to let you know what these terms mean.
Organic
Food items with the “USDA organic” label are 95% free of pesticides, synthetic
fertilizers, and sewage sludge and have not been genetically modified or
irradiated. No hormones or antibiotics are permitted and animals must be fed
organically grown feed and have outdoor access.
Sustainable
Crops that are raised in eco-friendly ways, are humane to animals, and
support farm workers and farming communities.
Natural
Meat and poultry with no artificial flavors, colors, or preservatives.
Locally Grown
Crops produced no more than 250 miles away from where they are purchased.
Antibiotic-Free
Animals that are raised without the use of antibiotics. “Antibiotic-free” is not
a regulated term but food can be labeled as “no antibiotics administered” or
“raised without antibiotics.”
Free Range
Chickens that are allowed access to the outdoors and are not confined to
cages. Only limited outdoor time is required by the USDA and the conditions
are not regulated.
Grass Fed
Cattle raised mostly on grass and hay. No government regulations or
inspections apply to the term and these cattle may not be organic.
We hope you have found these tips to be informative and helpful. Bring this brochure
with you the next time you visit the grocery store to remind you of healthy ways to
shop and eat. Good luck in your pursuit of a healthier lifestyle.
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www.mayoclinic.com/health/healthy-foods/NU00639
www.mayoclinic.com/health/food-and-nutrition/NU00202
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www.mayoclinic.com/health/health-foods/NU00632
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http\\www.healthcastle.com/antioxidant.shtml
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www.mayoclinic.com/health/healthy-recipes/NU00585
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www.mayoclinic.com/health/healthy-eating/WT00020
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www.mayoclinic.com/health/calories/WT00011
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www.foodnetwork.com/food/if_hl_eating_green/article/0,3180,FOOD_30156_557713,00.html
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