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Healthy Grocery Shopping: Navigation Tips for Your Shopping Cart

Healthy Grocery Shopping: Navigation Tips for Your Shopping Cart. Ethnic Food Aisle. Italian, Asian, Mexican. Variations & Types. Grains: pasta, rice, tortilla shells, and bread Meats & Poultry: chicken, beef, sausage, and fish

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Healthy Grocery Shopping: Navigation Tips for Your Shopping Cart

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  1. Healthy Grocery Shopping: Navigation Tips for Your Shopping Cart Ethnic Food Aisle Italian, Asian, Mexican

  2. Variations & Types • Grains: pasta, rice, tortilla shells, and bread • Meats & Poultry: chicken, beef, sausage, and fish • Fruits & Vegetables: avocadoes, plantains, papaya, mango, jicama, okra, and arugula • Herbs & Spices: curry, ginger, and green chilis

  3. Aisle Locations A variety of foods can be selected for a healthy meal, so food items can appear in several different aisles around the grocery store. Look for items in the freezer aisle, refrigerated aisles, fresh produce aisles, and cereal aisle.

  4. Nutrition Tips • Select foods that will help fuel your body. • Eating a healthy meal has many health benefits, including: • weight control • improved concentration • increased strength and endurance during the day • decreased cholesterol levels. • Steer clear of empty calories from high sugar foods.

  5. Nutrition Tips • Add in whole grain foods by choosing: • Whole wheat tortilla shells instead of flour or corn tortillas • Whole grain or brown rice instead of white rice • Etc. • Watch out for food items that are high in sodium and cholesterol • Egg yolks can be high in cholesterol. Try replacing a couple whole eggs with cholesterol free egg whites. • Processed meats, such as sausage, often have high sodium.  Try fresh, lean meats like chicken, fish, or lean beef. Include foods rich in calcium • Part-skim ricotta cheese or mozzarella cheese are lower in fat options, as well as, harder cheeses like, gruyere, gorgonzola, or parmesan. • Look out for milk based items that contain little to no calcium like cream and butter, instead look for healthier low-fat substitutes. • Avoid foods high in sugar content

  6. Healthy Recipe Ingredients (1 serving) 750 g/1 1/2 lb rump steak, pork fillet or chicken fillets1 stem lemon grass or 3 strips lemon zest4 shallots, chopped1 teaspoon chopped garlic2 teaspoons finely grated ginger3 teaspoons ground coriander2 teaspoons ground cumin Ingredients Cont. 1 teaspoon ground fennel1 teaspoon ground turmeric2 teaspoons brown sugar11/2 teaspoons salt2 tablespoons light soy sauce2 tablespoons tamarind liquidor 1 tablespoon bottled tamarind purée2 tablespoons peanut oil Healthy Meal: SATAY Directions • Cut meat into small squares and put aside. • Slice tender white portion of lemon grass finely across, combine with shallots, garlic and ginger and pound using a mortar and pestle. • Transfer to a bowl and mix in the remaining ingredients. Pour over the meat, mixing well. • Cover and leave aside for at least 2 hours, overnight if possible. • Thread 6 or 7 pieces on each soaked bamboo skewer, leaving half the skewer free. • Grill over coals or under a preheated griller until brown and serve immediately with peanut sauce and steamed rice. • Recipe excerpted from Encyclopedia of Asian Food by Charmaine Solomon (Periplus Editions, 1998) .

  7. Ethnic Food Safety • Sushi • Raw or under-cooked meat or seafood can be carriers of roundworms that may invade the gastrointestinal tract of humans, causing mild to serious complications. • When purchasing sushi, buy commercially frozen fish ONLY. The freezing process that the fish undergo commercially helps eliminate the risk of parasites that may be present in the fish. • Look for “sushi grade” or “sashimi grade”, this means the fish has gone through the proper freezing processes. • Chili Powder • Consumers tend to be attracted to the deep red color of chili powder which has led to its being dyed with an extremely carcinogenic dye, called Sudan 1. This dye has been linked to many health concerns, including cancer. To avoid this additive, do not buy unpackaged or “loose” items. Reliable companies have the F.P.O, ISI or Agmark seal of approval. • Turmeric • Lead chromate is added in turmeric to enhance its color and add weight, but can cause lead poisoning. If lead chromate is not added, metanil, another additive could be present. Although not as harmful as lead chromate, it is still harmful and illegal. To avoid these additives, do not buy unpackaged or “loose” items. Reliable companies have the F.P.O, ISI or Agmark seal of approval.

  8. Sources • U.S. Department of Agriculture www.mypyramid.gov • Sushi FAQ www.sushifaq.com • Food Network www.foodnetwork.com • Ethnic Foods Co. www.ethnicfoodsco.com • Window2India www.window2india.com

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