Healthy Eating Starts with Conscious Buying
There are many dimensions to one's wellbeing. There is physical wellbeing, spiritual wellbeing, emotional wellbeing. Our physical wellbeing, however, starts from within. Physical wellbeing is usually determined by a combination of eating well and keeping active.
But how to choose the right products? Food shopping can be overwhelming and often, confusing. Find out more about how to simplify your shopping experience, giving you more time to meal planning and fitness.
Never Shop Hungry
It may sound strange, but this is one of the first rules to follow, never go hungry to the supermarket. Eating a healthy snack before you go shopping, can help keep temptation at bay - hello chocolates, looking at you. It is easier for your mind to avoid certain messages and product displays if your stomach is satisfied.
Hunger can play tricks on you, and before you know if you may have a trolly full of snacks and sweets. That is a no-no. Also, avoid going to the supermarket straight after work, before meals or after your workout.
Speaking of workouts, if you are looking for inspiration and ideas for healthy pre/post-workout snacks, click here, some delicious and healthy smoothies.
Learn How to Read Nutritional Labels
Nutritional labels contain useful information about the product. They can help you determine and understand if the food is healthy and appropriate for your dietary needs. In order words, it tells you a list of the ingredients used and the total caloric and fat intake.
Most pre-packed foods have a nutrition label on the back or side of the packaging. Nutritional labels include information on energy in kilojoules (kJ) and kilocalories (kcal), usually referred to as calories.
Nutrition information is provided per 100 grams and sometimes per portion of the food. Some front-of-pack nutrition labels use red, amber and green colour coding.
Colour-coded nutritional information tells you at a glance if the food has high, medium or low amounts of fat, saturated fat, sugars and salt:
- red means high
- amber means medium
- green means low
Pay close attention to too many animal fats, preservatives, and additives;
Choose products with less added sugars (sucrose, glucose, fructose, invert sugar, glucose-fructose syrup) and better quality fats (preferably olive oil or rapeseed). When possible, avoid "light" products, and make sure you read all the ingredients as sometimes additional additives make these products a more unhealthy option than the regular counterparts.
Finally, remember caloric intake is not all that matters. For food to be healthy, it must contain a balanced mix of protein, complex carbohydrates, fats and a fair amount of fibre.
Homemade is Always Better
Always opt for 100% fruit juices, i.e. those consisting entirely of squeezing the fruit without the addition of preservatives, sweeteners or aromas. Store-bought juice also defined as "fruit drinks" tend to contain only 50% juice, and high quantities of sweeteners, sugars and additives.
Buy fresh vegetables and fruits instead, and have fun making your own!
Fruit and Vegetables
To do a quality shopping, first make a list of what you need for a healthy and balanced weekly menu, packed with seasonal fruits and vegetables.
Avoid ready-to-buy packaging and when possible, opt for organic products. Remember that each type of fruit and vegetables has different properties and benefits, for this reason, make sure you vary our intake and why not! Explore with new vegetables and fruit, you might find new favourites.
Say Bye-Bye to Junk Food
We all have a favourite "comfort food", and it is not always easy to resist temptation, especially during stressful times. The solution to this problem is to find alternative recipes that are equally tasty but healthier!
For example, swap a tuna melt panini for a tuna salad sandwich on wholemeal bread without mayo.
Reduce Meat Consumption
The advice is to limit the consumption of red meat as much as possible or in any case, not to exceed 500 grams per week. It is also recommended to avoid any type if preserved meat such as canned meat, cured meats, hams, etc.
A few healthy daily choices can have a massive impact on your health and wellbeing. Shop consciously and evaluate what is going in your trolly.
And remember to achieve a healthy lifestyle, it is essential to combine regular physical exercise with a healthy and balanced diet.
For more tips and information on a healthy lifestyle, follow us on social media, and for more club information, contact your nearest Curves Club today.