Recently I took the time to
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make of list of some of
the healthy foods that I found in my local Super Wal-Mart. I emphasis some
because it is my no means a complete list.
In addition, these items may not be found in your area,
but it will give you an idea of what to look for, and what to leave on the shelf!
The list is in no special order of importance, but I tried to group like items
together.
Read the label on every product you are thinking of
buying and do not buy it if it has "high fructose corn syrup".
In a healthy diet it is best to use products that have 5-6 grams of sugar,
or less. If the first ingredient is sugar-put it back!
With regards to fat content, look at the fat to calorie
ratio. Ideally, healthy foods have a fat content of 10% or less.
It's easy to figure it out. Whatever the calorie amount is per serving,
take the first two numbers and that will be 10%. Then look at the fat
amount per serving and see how it compares. For example, if the calories per
serving are 150, then 10% would be 15 grams of fat. If it says the fat content
is 75 grams, then that product is 50%, or one-half fat, and that is way too
much!
You need fats in your diet, but you need to look at what kinds of fat are in the
product you're eating. The nutritional label breaks it down between
saturated
and trans fats
- the "bad" fats and
polyunsaturated and monosaturated -
the "good" fats. Don't buy it if it has more than
1.5 grams of saturated fat, and never buy it if it has trans fat.
So here's the list of healthy foods:
- JUICE - There are some good orange and apple juices
found in the dairy department. Of all the many offerings there, I
found just a few that were up to my standards: Tropicana Pure Valencia
(not from concentrate), Florida's Natural (not from concentrate) 100%
Florida Oranges/Never Imported. Also Simply Orange Grove Made High
Pulp and Simply Apple. In the juice isle look for unsweetened juices,
Northland brand is a good one.
- OILS, BUTTER or MARGARINE -
Virgin Olive
and Coconut Oils are considered to be the healthiest. While most butter is all
natural,it is high in saturated fats, so use it sparingly. There are
some other very delicious alternatives that I recommend. The following
spreads are all good: Fleischmann's made with Olive Oil, Smart Balance with
Flax Oil, Brummel & Brown Made with Yogurt, and Smart Balance spread you can
use to bake with.
- MILK - I don't drink cow's milk, but I do bake with
it. After drinking Soy Milk for many years, I have lost the taste for
regular milk. Another alternative to cow's milk is Rice Milk, but
there again - you have to read the labels to see which has the least amount
of fat, in addition, soy & rice milk are sweetened.
- YOGURT - There is a big difference in brands
according to the fat and sugar content. Take Dannon Low Fat Plain VS
Stoneyfield Farms Fat
Free Plain. Dannon has 140 calories per serving,
whereas Stoneyfield Farm has 110 calories and 0 fat. Stoneyfield Farms also
has 6 different live active cultures in it compared to Dannon's 1. I
buy plain and add my own fruit to sweeten it or I mix plain with vanilla to
lessen the amount of sugar.
- CHEESE - I buy 50-75% reduced fat aged cheddar
cheese to use on sandwiches or with crackers. Low fat string cheese or
mozzarella is also a good choice. Cottage cheese comes in low fat and
is another excellent source of protein.
- SANDWICH MEATS - The two best choices I found were
Hormel Natural Choice and Oscar Meyer Natural. Both are preservative
free. Tuna canned in water and canned wild caught salmon make
delicious, healthy salads.
- NUTS & SNACKS - Raw nuts are healthy
foods, especially walnuts are very good for you.
I like trail mixes with a combination of raw, unsalted roasted nuts and
various dried fruits. I also saw something new from Planters called
Nut-rition, a nut mix recommended by the South Beach Diet. Popcorn is
a great snack, especially if you buy plain popcorn and don't laden it with
melted butter. But for a microwavable one, try Orville's Natural
Simply Salted Popcorn. It has nothing artificial in it. Pretzels
are usually low fat or fat free. Quaker plain Lightly Salted Rice
Cakes are fat free. These are a nice alternative to bread and can be
topped with cheese, meat or peanut butter. Reduced Fat Triscuits, Kashi
brand TLC crackers and Back to Nature Crackers are other good choices.
- CEREAL - One of the best brands is Kashi Go
Lean. Multi-Grain Cheerios, Wheat, Rice and Corn Chex, Grape-Nuts, Total
Flakes and the original Fiber One are all low in sugar. Good Old
Fashioned Oatmeal is one of the healthiest things you can eat. If you must
buy the microwavable kind, get the regular plain oatmeal as the flavored
ones are full of sugar. You can always add a few raisons, dates, fresh
fruit or a little honey to it for sweetening.
- COOKIES & CANDY - In moderation, try
Newman's Own Low Fat Fig Newtons which are all natural and there's nothing
more decadent than treating yourself to a square or two of really dark chocolate with at least 65% cacao.
- FRUIT - Remember the old saying: "An apple a
day keeps the doctor away"? Fresh fruit provides vitamins and fiber
and should be a part of your every-day diet. As for canned fruit, make sure it is canned in its own juices with no
added sugar. Unsweetened apple sauce is another choice.
- SOUPS - It is best to make your own.
Almost every can I picked up had High Fructose Sugar in it.
- VEGETABLES - A good, healthy diet contains
lots of fresh, frozen (without sauce)
or canned veggies...eat all you want! You can find many organic brands on the
shelves now too.
- PASTA - Pasta companies are getting smart.
I found several brands that have added fiber, calcium and omega 3.
Check out Ronzoni Smart Taste, Heartland Plus and Barilla Plus. Also
look for pasta with vegetable powders such as tomato, beet and spinach
added.
- CHICKEN - White meat chicken is the leanest
meat you can eat. I like Tyson's 100% Natural frozen chicken because
the chicken is raised without antibiotics or hormones and has no artificial
ingredients. Besides that it tastes great!
- MISC - Peanut butter is a good high protein
alternative to meat. I recommend Skippy Natural, Smart Balance, or
Smucker's Organic and Natural peanut butters. For jam to go with the peanut
butter choose Smucker's and Polaner' simply fruit preserves with no added
sugar. As for salad dressings, the simpler the better, olive oil and
red wine vinegar is the healthiest and most natural. Duke's mayonnaise is
sugar-free.
- DRINKS - Drink lots of plain water and unsweetened (or very lightly sweetened) green,
white, black or herb teas.
You will find that the less sugar you eat, the more
foods taste sweet! That sounds odd, but foods and drinks you once drank
that had a lot of sugar in them will taste too sweet, and unsweetened teas
and such will be much more tolerable and more thirst-quenching.
Click here for a printable list of the
healthy foods mentioned in this article.
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