B E T T E R H E A L T H
G r o c e r y
s h o p p i n g
w
i t h
M
e l i n a
J a m
p o l i s
Sneaky superm arket
traps at a glance
“ H ealthy eatin g isn’t an all-or-
n o th in g deal,” assu res
B H G
h ealth
an d n u tritio n ad v iser Dr. M elina
Jam polis. “I t’s OK to m ix fro zen or
precooked food w ith fresh item s
if it helps you g et ta sty , n u tritio u s
m eals on th e tab le faster. Ju st
try to m ake sm a rt choices w hile
shopping, an d do th e b e st you can
at cooking.” A voiding th ese pitfalls
can help you m ake it happen.
SLIM PICKINGS IN
THE PRODUCE SECTION
By now you’ve probably heard it’s
b est to s ta rt your shopping here.
T h a t’s good advice, b u t don’t settle
for m ushy straw b erries o r w ilted
spinach— th e y ’ll ju s t spoil uneaten
in your fridge. “C heck o u t th e
plain frozen produce in stead ,” Dr.
Jam polis suggests. “It’s ju s t as good
for you— if not b e tte r—because it’s
flash frozen to retain n u trie n ts.”
UNWANTED ADDITIVES
IN CANNED GOODS
You m ight grab a can o f p in to beans
o r peach slices and assum e th a t’s
all you’re getting. N ot so fast, says
Dr. Jam polis. M any b ran d s contain
added salt and sw eeteners, w hich
isn’t exactly advertised on m ost
labels. Take a look at th e can ’s
n u tritio n facts and, w henever
possible, o p t for salt-free o r low-
sodium versions w ith no added
sw eeteners. N ot in stock? Rinse
before eatin g to low er th o se levels.
REFINED GRAINS IN
ROLLS AND BREADS
W hen shopping for bread and o th er
baked goods, bew are o f th e vague
phrase “m ade w ith whole grains.”
“T h at product m ight contain
4 5
gram s o f refined grains and ju st
3
gram s o f n u tritio u s whole grains,”
Dr. Jam polis says. T he phrase to
look for instead:
“ 1 0 0
percent whole
grains.” T his m eans th e product
contains
n o
refined grains.
EMPTY CALORIES IN
“ NUTRITIOUS” SNACKS
You already know to avoid snack
foods th a t co n tain tra n s fat and
sky-high sodium and sugar. “ But
d o n ’t be fooled by ju n k food th a t has
v itam in s and m in erals added to it,”
Dr. Jam polis cau tio n s. “ I t’s still ju n k
food w ith m ainly em p ty calo ries.”
If you w an t a tre a t, keep it to one
o r tw o and choose w isely: “Seek
o u t snacks th a t co n tain som e tru ly
beneficial co m p o n en t, like n u ts,
d ried fru its, o r w hole g ra in s.”
CANDY-CALIBER SUGAR
IN DAIRY PRODUCTS
Don’t toss low-fat yogurt or sm oothies
in your cart w ithout checking the
sugar content, too. Some brands
contain
3 0
gram s o r m ore o f the
sw eet stuff—th e sam e am ount found
in m any candy bars. (Just note that
yogurt naturally contains som e sugar
in the form o f lactose.) The healthy
fix: G rab plain low-fat Greek yogurt
and top w ith whole berries.
FUZZY FAT COUNTS IN
THE MEAT DEPARTMENT
W hen it com es to g ro u n d b eef
and p o u ltry , th e te rm “le a n ” can
be m isleading. “A p ro d u c t labeled
‘
9 0
% lean ’ can still co n ta in up to
1 0
g ram s o f fat— in clu d in g
4 .5
g ram s o f a rte ry -clo g g in g sa tu ra te d
fa t— p e r serv in g ,” Dr. Jam p o lis says.
O p t fo r g ro u n d m eat in th e
9 5 - 9 9
p e rc e n t lean ran g e in stead . For
w hole c u ts o f beef, w hich o fte n lack
p e rcen tag es, look for th e se w ords
on labels: “ S elect” is th e lean est,
follow ed bv “choice.” “ P rim e ” cu ts
J
are h ig h est in fat.
a v e lv e ty , d e li c io u s w a y t o
h e lp y o u r e a c h y o u r 5 d a ily
s e r v i n g s o f v e g e t a b l e s .
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