by Vicky Ann Smith

Created on: January 29, 2008   Last Updated: July 15, 2010

Eating healthily is important to most of us; it can be a constant battle with companies offering us low priced high fat foods. The brightly packaged products draw us in daily. It does not have to be a war zone trying to find healthy groceries to feed yourself or your family; keeping a few tips in mind can make small differences in your diet for a healthier lifestyle.

FRESH PRODUCE

Five a day is drummed into us for the amount of fruit and vegetables we should be eating; every store has a fresh produce section where you can weigh up your own amounts of food. Different seasons bring out various types of fruit and vegetables throughout the year and vary the prices accordingly; when high in season, stores will place offers on the product. Look for the freshest as these will keep longer. Try: apples, bananas, grapes, oranges and exotic fruits. Carrots, raw beans, mushrooms, peppers, broccoli, lettuce and cucumber.

FISH

Full of omega 3 fatty oils, seafood is one of the healthiest diets to eat. It is recommended you eat fish at least twice a week; there are many types available from Cod to Shellfish. If you do not feel confident cooking fish properly buy it frozen and pre packaged. Fresh fish should not smell

MEAT

Meat provides the main source of protein for our diets and it comes in red and white varieties with white and lean red being the healthiest. Red meat such as beef and pork should only be eaten once a week. White meats like chicken and turkey contain less fat. How you cook the meat also affects how healthy the food becomes; deep fat frying it will take away all benefits, grilling is the best option. If you are vegetarian a protein source is vital, this can be found in nuts and seeds.

NUTS AND SEEDS

Often overlooked nuts and seeds can provide your diet with vitamins, minerals and proteins. They can give your body a boost of energy which lasts longer than a sugary fix. Almonds, brazil nuts, cashew nuts, pecans, walnuts, peanuts, sunflower seeds, sesame seeds are all available separately or in pre made mixes. Try adding them to your cooking as well as using them as a handy snack. Avoid salted and flavored nuts.

DAIRY

Dairy products contain calcium, vital for the health of our bones but dairy can contain a lot of fat; opt for skimmed milk and low fat mature cheeses. Pro biotic yogurts are raging on the market with their friendly bacteria'.

POTATOES:

A staple food in many countries, they contain carbohydrate to give us energy. It is how we cook the potato which makes it unhealthy. Boil new potatoes, bake large potatoes for the best quality. Roasting and sauteing should be a treat and frying should be avoided.

LENTILS AND BEANS

These are rich in nutrients and make a good base for soups and casseroles. You can buy them dried or pre cooked.

FROZEN FOODS

Frozen vegetables have the same benefits as fresh vegetables and you have the bonus of storing them for longer.

Be wary when buying frozen meals; always check the labels for hidden ingredients, they may be quick and easy to throw into a microwave but contain more than your recommended daily allowance for fats, sugars and carbohydrates.

Other foods such as soy and olive oils complement a healthy diet; use in cooking, as sauces and dressings.

Buying healthy groceries is making simple choices about the type of foods you are putting into your basket, if in doubt, think fresh.

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