SHOPPINGTIPS Smart shopping is the key to taking control ...

First of all, never go to the store hungry. We’ve all heard this before. Be aware that the worst time to go food shopping is right after work. Always

have a snack first, and be sure to bring—and stick to—your shopping list. If you go hungry when you’ve had a stressful day, you’ll grab everything

that sounds and looks good and forget some of the healthful items you originally had in mind. Also, go to a store where you’re familiar and comfortable. Some people think that changing over to a special store, like an organic market, will help them improve their health. If you choose to

shop at such a place, it’s fine; however, it’s important to know your store layout. Otherwise, you can be overwhelmed and seduced and may end up

buying things that distract you from your goals.

Keep in mind that the first ingredient listed is the one that is most abundant within the product, so if junk precedes quality, this food is not a healthy choice.

Also, be aware that hydrogenated oils are rich sources of trans-fats and that the

FDA allows food manufacturers to market a product as being trans-fat-free if

there is less than 0.5 grams per serving. That means if you eat more than one

serving, you’re consuming unknown amounts of these unhealthy fats.

Most food packaging contain marketing ploys on the front designed to catch your eye. They may claim to be “whole wheat” and “trans fat free,” but when reading the ingredients, you'll see high-fructose corn syrup listed as the first ingredient, whole grain flour as the last, and that the food is filled with partially hydrogenated oils.

That being said, most major grocery stores are set up similarly. The outer areas contain whole foods—produce, milk/dairy, and meats—while the

center holds all of the packaged and processed foods. Unfortunately, most of us walk right into the latter section first! When you enter, I want you

to stick to the outer perimeter, and know the aisles that contain your healthy options, like rice, legumes, and pastas. The center aisles can also

contain foods that are great like canned fruits and vegetables. The best way to avoid the temptation of getting things like candy and cookies is to

stick to your list.

Speaking of misleading marketing, some foods claim to be low-fat, but please realize that in order to take something out, something else is

usually added so the original taste isn’t lost. For example, a low-fat food may be high in sugar or salt and end up having just as many (or even

more) calories as the original. Food companies want to keep their food tasting good to keep current customers even when they want to recruit

the health-conscious. Therefore, trade-offs must be made. It’s best to eat whole foods that taste good since they’re often naturally nutritiously

balanced. Here's a tip to add taste when making your own food:

When shopping on a budget, make sure you to visit your local farmer’s market every once in a while.

Seasonal and local produce is cheaper and you also get to support your local farmers! If you buy meats, buy the whole chicken and break it down yourself as chicken pieces can be pricier due to the labor cost. Contrary to what you may have heard, canned foods and frozen foods can also be part of a healthy diet. Canned fish is an excellent way to consume these healthful foods that can get quite pricey and they don’t go bad nearly as quickly. Canned or frozen fruits and vegetables are minimally processed and canned or frozen shortly after harvest which preserves the antioxidants by stalling the breakdown process that happens with fresh produce. Just be sure to look for low-sodium options and for fruit packed in its own juice or water, not syrup.

Smart shopping is the key to taking control of your health. Buying and preparing your food instead of eating out is a great way to control the quality of your ingredients.

Shop for more herbs and spices which are minimal in calories rather than using more salt and fat. Some spices, such as turmeric and ginger, offer a host of health benefits as a bonus.

SHOPPING TIPS

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Sweet potatoesMost people eat these on Thanksgiving and then forget about them for the next 364 days. But leave out the marshmallows and butter of a Thanksgiving dinner and you’ve got a wallet-friendly food powerhouse all year round. The rich color of these potatoes comes from the beta-carotenes they contain, which are powerful antioxidants associated with a range of health benefits, including protecting vision and reducing the risk of heart disease and cancer. Sweet potatoes also make a healthier — and delicious! — substitute for white potatoes in some comfort dishes, like French fries. In addition to being nutritious and tasty, sweet potatoes are inexpensive and long-lasting. You can buy them, save them, and roast them whenever you want a bit of flavor.

BeansAnecdotal evidence suggests that the oldest people in the world eat beans. Rigorous research also indicates that among their health benefits beans may be useful for controlling diabetes and reducing the risk of heart disease. High in protein and fiber and low in fat, beans are a great, filling staple. They come in a range of varieties for use in any kind of cuisine, from Chinese to Italian to Mexican, and they’re cheap. If you use dried beans and soak them for 12 to 24 hours before cooking, you will both save money and break down the specific fiber in the beans that causes gas.

EggsOne great bit of news from the last few years is that eggs are back on the menu. Cholesterol, which we used to think was always unhealthy, has in recent years been split into “good” and “bad” varieties. However, recent research has shown that dietary cholesterol, such as that found in egg yolks, has no effect on your blood cholesterol. That means eggs are again showing their strength as a delicious, versatile, protein-rich staple at a great price. Eggs keep longer than meat — reducing food waste — and they can be eaten for breakfast, lunch, or dinner. Boil them to add heft to a salad, or make an omelet with sweet potatoes, cheese, and fresh herbs for a delicious dinner. They also make convenient, portable and filling snacks!

BananasBananas are loaded with potassium, a mineral necessary for survival and associated with blood pressure maintenance and with cardiovascular and kidney health. You lose it during exercise, so stuffing a banana in your gym bag is a great idea. Buy your bananas green so that you can eat them as they ripen — ones bought ripe will shortly go bad, which raises the cost in lost food.

Here’s a common question: should I buy only organic?

Well, buying organic food is a choice, but non-organic vegetables are also nutritious. There’s also recent research that suggests non-organic food may not be as much of a threat due to pesticides and other factors as we once thought. If you’re on a budget, don’t be afraid of buying non-organic fruits and vegetables. Rinsing them before eating destroys most of that worry. The important thing to know is that you will create more harm to your health by not eating fruits and vegetables because you can’t afford organic.

Here are 5 foods, both fresh and preserved, that fit into almost any budget and minimize food waste: