Nancy Kalish

Are you stuck in a few bad eating habits?

Spring is a great time to clean up your diet, starting at the supermarket. A few simple shopping tweaks can have a big impact, boosting your energy and overall health. Here's what I tell my clients to remember when they go food shopping.

Say no to trans fat

This manufactured fat raises bad cholesterol and lowers the good kind -- hitting your heart with a double whammy.

Smart shopping strategy

Make sure the nutrition info panel lists "0 trans fat." But even if the label says it contains no trans fat, the government still allows that designation for products with 1/2 gram per serving. So stay away from all products that list shortening or anything that is partially hydrogenated in the ingredients -- both clues to trans fat.

Scout for hidden sugar

Besides sugar's obvious connection to tooth decay, weight gain and diabetes, research links too much of the sweet stuff to Alzheimer's disease, osteoporosis, heart disease, high blood pressure -- even wrinkles and skin aging. These are all reasons why the American Heart Association recommends limiting your total daily added sugar intake to no more than 100 calories for women (25 grams or 6 teaspoons) and 150 calories in men (37 grams or 9 teaspoons). Trouble is that sugar is concealed in all sorts of healthful foods -- from instant oatmeal to yogurt to spaghetti sauce -- so it's difficult to avoid.

Smart shopping strategy

Check the nutrition panel of every packaged food you buy and keep track of your total grams each day.

Buy more brown foods

I know you've heard how unhealthy white foods (breads, rice, cereals, etc.) are. But now it's time to finally do something about it. Whole-grain (usually brown) foods are better for your heart and your digestive system, give you more lasting energy, and will help you stay full longer, all features that aid in weight loss.

Smart shopping strategy

Look for foods boasting "100 percent whole-grain" on the label. Anything less and it's just a white food with some brown grain added for coloring.

Stay away from BPA

Plastic food packaging often contains bisphenol A (BPA), a chemical that can leach into food and has been linked to cancer, reproductive problems, early puberty and problems with brain development. The liners of many cans contain BPA as well.

Smart shopping strategy

This is another reason to buy fresh food that hasn't been processed. If you can't always do that, try to limit your exposure by buying food that is packaged in glass jars.

 

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Health - Spring-clean Your Life Guide: Clean up Your Diet