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Healthy Eating Index
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10 Secrets to Shopping Smart
1. Do not shop on an empty stomach.
You tend to buy items on impulse when you are hungry and you are less likely to stick to your shopping list.
2. Head straight for the fruit & vegetable aisle.
Fresh fruits and vegetables are essential to a healthy diet, and the best way to fill up your cart with them and have lots around when you are cooking or reaching for a snack.
3. When buying fruit juice, look for 100 percent unsweetened juice
Fruit drinks, lemonades and other flavoured drinks contain a lot of sugar, but little nutrients. 100 percent juices are best value for your money because they are packed with nutrients.
4. If you are buying canned food, look for fruits canned in juice and tuna packed in water.
Avoid the fruits packed in syrup or fish canned in oil. The added sugar and fat contribute extra calories which you do not need.
5. Buy whole-grain breads, rolls and cereals whenever possible.
Whole wheat bread & buns are a good way to get much needed fiber in our diet.
6. Choose lower fat meat and poultry and more fish.
Avoid meat that have a thick layer of fat on the outer edge or have a lot of fat in between the muscle (known as marbling). If they are present, remove as much as possible before cooking. Duck & goose have more fat than chicken, so have them less often. Fish is low in fat and some contain omega-3 fatty acid which offer benefits for a healthy heart.
7. Think about alternatives to meat such as tofu, lentils, nuts, and beans.
Use these in place of meat a couple of times per week or add them to your meat dishes so that you use less meat.
8. Learn to read food labels.
Look for ingredients such as salt, sugar, and fats - ingredients listed first are present in the largest amount. Most prepared foods have a nutrition information panel which lists the amount of calories, protein, carbohydrate, fat, fiber, sodium, sugar and other nutrient per serving. This helps you compare the nutrients between two similar products, for example the fat content.
9. Try something new.
Buy a new kind of food every week as they add variety to your diet and provide you with different nutrients.
10. Refrigerate perishable items promptly after purchase.
To avoid any potential problems with deterioration of food and food poisoning especially in hot climate, refrigerate meats & dairy products as soon as you get home.

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