Monday, April 11, 2011

The Grocery Store is Confusing!

So I finally understand why so many of my clients feel overwhelmed to go grocery shopping! My Ch4 news segment this week was about buying into product marketing without reading the labels. I was very excited for this segment because I thought it would be great information. What I did not realize was that the product labeling has become so sneaky and tricky that even I wasn't confident of my purchased food choices.

I shop for myself and shop only in 4 areas of the store. 
  • Produce
  • Meat
  • Dairy
  • International fare
So when I went down the dangerous aisles of endless amounts of packaged snacks and frozen foods in search of bad products to use for my segment demo, I was overwhelmed  not only by the choices but how the products actually claim they are healthy and  nutritious foods.
If you find yourself in this predicament here are a few good rules to follow when determining between an unhealthy product and bit of a better choice.

 Which one would you pick?
  
“Made with real fruit” VS the real thing
  • Current law doesn't require labels to specify how much fruit is in the product therefore, manufactures can market the product as made with real fruit when it only contains fruit sugars , purees, and concentrates
  • Few “real fruit” snack options contain fiber.
  •  Some contain hydrogenated fats.
  • Labels stating concentrated juice are just fruit sugars and water
Answer: There is no quick snack that replaces good ole fruit so buy the real thing and snack away!

Less Sodium VS Low in Sodium
  • Less sodium- law requires that the sodium level be only 25% less than the original product.    Meaning a high sodium product will still be high is sodium even stating less per serving.
  • Low in sodium or no sodium added– Always choose to insure you get 140mg or less per serving.
 Answer:  Most foods contain some sodium so watch your sodium intake and stay below the recommended amount of 2300mg a day.

Water VS Nutrient enriched water
  • Water is essential for hydration and bodily function
  • Enriched nutrient water – claim they supply daily requirements for some nutrients, however you may only be getting traces of these nutrients. You are much better off eating a few strawberries!
  • Enriched nutrient waters can contain calories and artificial sweeteners.
Answer:  If the body needs water to purify your organs why add to the workload with synthetic chemicals? Add real lemon juice to add taste.

Veggie Chips VS Potato chips
  • Veggies chips can be loaded with as many calories and oils as regular potato chip
  • Veggie chips may not even be made from veggies. Often they only have traces of veggie powders!
  • Look for ingredients with vegetables listed as first ingredients.
  • Look for veggie chips with 3grams or more of fiber
Answer: Eat real veggies, nuts, or air popped popcorn

Multi Grain VS Whole Grain

  • Look for food labels that say 100% whole grain.
  • Whole grains should be first or second ingredient.
  • Food labels that state “made with whole grain” may have little or a lot.
  • Crackers labeled “multigrain” may not have whole grains at all
Answer: This was the toughest one! Everything seemed to say Whole Wheat so  look for the Whole Grains Council stamp on the box or package. This ensures it is 100% whole wheat.
Food packaging can be very deceiving when it comes to making the best food choices. Understand what product labels really mean before you buy a food in which product marketing deems healthy! Besides having a handle on portion control, having knowledge of the ingredients vs the product claims can save you from unwanted weight gain.

My number one rule and steadfast advice for you is shop the perimeter of the store. This really works. If you are buying food in the aisles then there is a pretty big percentage that  the food you are buying is crap preserved and/or injected with crap. Crap meaning, synthetic and engineered chemicals your body doesn't want or need.