Grocery stores have come along way -- new high-tech computer cart buddies are being tested in some markets that do everything from order your deli items while you shop to keep a running tab of the foods in your buggy. While grocery stores increasingly improve their design, variety, and layout, making a trek to the market is still fraught with nutritional landmines. One problem is many foods in the grocery store may be marketed as healthy but contain hidden fat, calories, and sodium when you look closely. Worse, foods are now labeled "smart" or "enhanced," yet we have no guidelines for what those terms actually mean. The food industry is hoping to develop this new niche and create demand for these products -- for which they'll likely charge a premium price. In reality, functional foods are broadly defined as those that claim, or at least hint at, enhanced health benefits such as juice drinks fortified with herbs like echinacea, which is said to enhance immunity, and ginseng, believed to boost energy. Federal regulations for supplements don't require studies to back their products' label claims, which may imply health benefits. But foods that carry specific health assurances, such as disease prevention, are a different matter. These require testing and approval from the U.S. Food and Drug Administration (FDA). Quaker Oats was the first functional food to get the green light with claims it can lower the risk of heart disease. Today, dozens of others are cropping up or seeking approval. How do you know what to put in your grocery store cart and what to leave on the shelf? Here are a few tips:
What to Choose in Each Section Deli Avoid prepared tuna and chicken salads, which generally contain full-fat mayonnaise. Steer clear of macaroni and potato salads for the same reason. If you're looking for ready-to-eat convenience, try the rotisserie chicken and a green salad that doesn't come with dressing on it. For sandwiches, choose lean roasted meats, such as turkey or roast beef. Avoid lunchmeats with visible fat in them such as salami. Remember also that many of the deli meats contain high amounts of salts. Look for part-skim cheeses.
Bakery In sliced bread, the wording is important. It can't just say "wheat." It should say whole wheat, whole grain, or oat bran. Check the label for fiber. Some brands have a whopping 4 grams per slice, but 2 or 3 grams is the norm. It is recommended that adults should consume about 20 - 35 grams of dietary fiber per day from a variety of sources.
If your brand has just 1 gram -- look closer at the label, it's likely not fiber-filled whole wheat. For other fiber-rich baked goods, choose 100% whole-wheat flat breads, wraps, and tortillas.
Meat Counter "Filet Mignon or more expensive cuts of beef are usually leaner choices," says Moore. Lamb and pork chops or any beef (such as rump roast) that needs to be slow cooked is generally leaner, too. Ham, sausage, bacon, and short ribs are all meats higher in fat. Chicken and turkey are great options but remember, prep method still matters. Frying or sautéing in butter will add calories and fat, as will eating the skin.
Talk to the butcher or meat counter person at the grocery store. They're often happy to trim excess fat or recommend cuts with the most marbling.
Seafood Tank Fish such as salmon, tuna, and sea bass are tops picks. They're filled with heart-healthy omega-3 fatty acids. A study in the Journal of the American Medical Association found that men who ate fish at least once per month had less incidence of strokes caused by clogged arteries than those who ate fish less often. Research shows a twice-a-week fish meal may decrease your heart disease risk and lower bad cholesterol.
But since dangerous mercury levels have been detected in large specimens at the top of the food chain, limit shark, swordfish, and king mackerel to no more than one serving per week.
Dairy Go for reduced-fat or skim milk, and the fat-free version of any flavored coffee creamers to cut calories and fat. Low-fat yogurts or those made with non-caloric sweeteners, such as saccharin or NutraSweet, are the best bets at the grocery store. Using Splenda would be a better choice for sweeters, though.
Research shows that eating three servings of milk, cheese, or yogurt each day might help you burn more fat. If you're buying into enhanced or "smart" yogurts designed for women or children because they provide extra calcium, folic acid, or other supplements, weigh the additional cost involved. You're likely getting those minerals in other areas of your diet, says Moore. It may not be necessary to spend extra -- unless you simply prefer the taste.
Water Buying bottled water at the grocery store is fine, but spending money on "enhanced," highly purified, or flavored water is not necessary. "When exercising, especially heavy cardio, or if it's extremely hot outside, the specialty waters are worth something as they provide electrolytes. But under normal conditions, most people do not need the extra ingredients, and in fact, many add unnecessary calories," says Platzman. As for "molecularly purified water," there's no evidence yet that these waters hydrate better or have any affect on athletic performance. If you simply don't like plain water and prefer it infused with flavors, such as raspberry or citrus, it's fine to drink flavored water. Just check that you're not downing hidden calories, since water should be a zero-calorie drink.
Frozen Convenience Foods Frozen convenience items in the grocery store often have skyrocketing sodium counts. "Avoid products with more than 700 milligrams of sodium per serving and 20 grams of fat per serving.” Look for meals packaged as healthy, low-fat, or for the weight conscious -- they often tout higher fiber and less sodium, fat, and calorie counts, plus come in every variety from meatloaf to pasta primavera. Go for plain cheese or veggie-topped frozen pizzas rather than high-fat meat versions. Graze the nutrition label to be sure you're getting the healthiest choice.
Snacks The latest marketing ploy in the chip aisle is "smart" stickers on select baked varieties. But they can be misleading. While baked is better than fried when it comes to most things -- even snacks -- that doesn't necessarily mean baked chips are a nutritional windfall. They still contain calories, and portion control still matters. Don't let the stickers give you a false sense of being virtuous. This is, after all, the junk-food aisle. Check the label for specifics and compare brands at the grocery store.
Another nutritional trap in the snack aisle: granola bars. Look for a bar with less than 3 grams of fat and less than 10 grams of sugar per serving. Scan ingredients and look for whole grains, fruits, and nuts at the top of the list rather than enriched white flour, fructose syrup, candy, chocolate, or peanuts, which can turn these bars into glorified candy.
Finally, resist temptation. Often, people make healthy choices throughout the grocery store only to be confronted with rows of candy bars and mini chip bags at the checkout counter. If you're tempted by those high-calorie treats, look for a candy-free lane, or pick up a magazine and flip through it while you're waiting.
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