Five foods you shouldn’t have in your grocery list

Next time you do your grocery, take a mouthful of advice from the Dr. Oz Show. Not too long ago, Dr. Mehmet Oz,  American cardiothoracic surgeon, author, and TV personality, had holistic nutritionist Gillian McKeith, host of UK’s You Are What You Eat, on his popular show. They talked about a topic close to our hearts (and stomachs) and certainly a very absorbing one: nutrition and lifestyle choices. They came up with a short but weighty list of five foods we shouldn’t load into our carts when we go to the supermarket. This new year, we should make a healthy resolve and try to cross out the following from our grocery shopping list (or toss them out of our lives forever).

1. Foods laden with simple sugars, carbs, and unhealthy fats. They’re simply called, uh, simple carbohydrates. It’s not that simple, of course. How can anyone resist simply divine treats such as “sugary breakfast cereals, donuts, pastries, cookies, ice cream, cakes, and soda”?  These are sometimes called  “empty calories.” Note: “The simple sugars are rapidly absorbed, spiking blood sugar levels for an initial energy high. This triggers an insulin reaction, driving levels back down and creating fatigue. You’ll feel hungrier and crave even more sugar. Plus those rapidly absorbed extra calories are stored as fat, putting you at risk for obesity.”

So, what to buy then? Well, sift the shelves (it pays to practice shelf control) and “choose fiber-rich complex carbohydrates, including 100% whole grain bread, brown rice or steel-cut oats.”

Fresh veggies are best. Cut all that fat by choosing lean meats. “These all provide slow, sustained releases of energy for long-lasting fuel.  If you do crave something sweet, head for the produce aisle and pick out your favorite seasonal fruits such as pears, apples, or blueberries.”

Take this friendly, healthy reminder: “Processed sweets and goodies also contain saturated and trans fats that clog arteries and stunt weight loss.” Instead, go for stuff “rich in heart-healthy monounsaturated fats, like avocados and nuts.”

2. Meats high in nitrates and saturated fats. Funny but to preserve their freshness, nitrates (chemical additives) are added to processed meats (think cold cuts, bacon, sausages, hot dogs). Studies show that nitrates have been associated with stomach cancer and other degenerative diseases. A friendly warning: “These fatty meat products are also full of unhealthy saturated fat that can raise levels of bad LDL cholesterol, a risk factor for heart disease and strokes.”

Junk those preserved meats and choose those that do not have nitrates in their ingredients. Also, choose meats that are low in saturated fats (like chicken and turkey) or eat more fish  (like salmon or tilapia), that’s rich in healthy omega-3 fats. If you must have red meat, choose lean cuts like sirloin or tenderloin.

3. Ingredients you can’t pronounce. Remember this rule of thumb: If you can’t pronounce it, it’s probably bad for you.

How do ferrous sulfate, thiamine mononitrate or partially hydrogenated soybean oil sound to you? Zero in on whole foods that contain only one ingredient. So, instead of snacking on neon-orange cheese curls, slice up some carrots (healthy orange-colored) or celery sticks. Or enjoy fiber-rich popcorn. Or make your own homemade veggie chips: Thinly slice some beets, sweet potatoes (camote) or yams, sprinkle them with herbs and a little healthy oil, and pop them into the oven.

4. Fake health foods. Don’t be deceived by foods that label themselves as “low in fat,” like certain cookies, salad dressings or yogurt brands. Read (the labels) before you buy. These items are usually lacking in flavor and they make up for it with their high sugar/salt content. Then there are the packaged breads and crackers, which claim to contain whole grains. The truth about these fake health foods is that they contain considerably less fiber than 100% whole grain products.

So, get real and choose real foods as much as possible. If you must succumb to sweets temptation without guilt, choose tasty dried fruits, such as mangoes.

5. Canned foods chock full of sodium. Did you know that 80 percent of our sodium intake comes from processed and canned foods? Many canned foods are so full of salt, they contain half or more of your daily recommended intake. Take double note: A sodium-rich diet can lead to high blood pressure.

Instead of canned soups, you can try and make your own, say, fresh and healthy cream of carrot soup or hearty lentil in your own kitchen. If you have no time to cook, choose canned soups low in sodium.

Of course, you can lower your overall sodium intake by simply seasoning your food not with salt but with more herbs, both dried and fresh. Slowly but surely, you will find yourself relying less and less on table salt to add flavor to your dishes.

Happy, healthy grocery shopping everyone!