Living healthier will be a New Year’s resolution for millions.
But despite your belief that your shopping cart is full of nutritious foods, Dr. Michael Mosley also be full of rubbish.
His new Channel 4 series Undercover Doctor: The Secrets Of Your Big Shop shows how families are convinced their grocery stores are healthy, when in fact chips, cookies and fizzy drinks are hiding among the fruit, vegetables and cereals.
Dr Mosley said the location of treats at the end of aisles, as well as low prices and confusion about what is actually healthy, was driving Brits to do so. Add unhealthy treats to your shopping cart without thinking.
Here he shares his top tips for healthy grocery shopping – from buying cheese and nuts to accompany soup to walking into the supermarket when your stomach is grumbling.
His new Channel 4 series Undercover Doctor: The Secrets Of Your Big Shop shows how families are convinced their grocery stores are healthy, when in fact chips, cookies and fizzy drinks are hiding among the fruit, vegetables and cereals.
Try to fill the main area of your shopping cart with healthy foods (fruits, vegetables, legumes, proteins, whole grains) and reserve the small area at the front for “treats”.
Buy wisely
Never go to the supermarket when you are hungry because you will probably be tempted to buy junk food. Make a list and stick to it.
Take plenty of time to check the labels
Check the calories; Which foods contain a long list of strange-sounding ingredients (this may be a sign that they are heavily processed); or which registers “red” in the traffic light system.
Keep to the edge of the store
Here you will find fruit, vegetables, meat, fish and dairy products – and stroll through the glittering aisles where you will find tempting delicacies.
Just buy some goodies
Try to fill the main area of your shopping cart with healthy foods (fruits, vegetables, legumes, proteins, whole grains) and reserve the small front area for “treats”.
Take up less pop
Cut back on carbonated drinks (either diet drinks or full sugar drinks). Drink a glass of water with every meal.
It curbs your appetite, keeps you hydrated, increases energy levels and reduces unhealthy food cravings.
Cut back on carbonated drinks (either diet drinks or full sugar drinks). Drink a glass of water with every meal
Make tap water delicious by cooling it with lemon, orange or cucumber slices, mint sprigs or berries.
Upgrade your breakfast
Replace highly processed breakfast cereals with oatmeal porridge, which you can cook overnight in milk, then add seeds, berries and yogurt in the morning.
For breakfast, instead of jam/honey on white toast, try fiber-rich rye bread with almond butter and thin apple slices.
Refill cans
Add canned legumes to your shopping cart and add half a can of chickpeas to your lunch salad for more fiber and protein.
It will keep you full throughout the afternoon.
Add nuts to soup
Make the canned soup bigger by adding nuts or seeds and eat it with oatmeal cookies and some cheese.
Upgrade the canned soup by adding nuts or seeds and eat it with oatmeal cookies and some cheese
Bring your food offerings into shape
If your usual workday lunch is a “meal” (sandwich, snack, and soda), choose whole grain bread with a lean protein filling (chicken or tuna), water instead of a sugary drink, and popcorn or nuts instead of chips or chocolate.
Give unhealthy meals a makeover
Make delicious food healthier.
For example, pizza can be topped with additional vegetables (chili peppers, red onions, zucchini, broccoli) to provide fiber and nutrients, and topped with chicken or ham for more protein.
When making spaghetti bolognese, add plenty of onions and grated carrots to your tomato mixture.
What should a balanced diet look like?
According to the NHS, meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains
• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count
• Basic meals with potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains
• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruit and vegetables, 2 whole grain cereal crackers, 2 thick slices of whole grain bread, and a large baked potato with the skin still on
• Provide some dairy products or milk alternatives (eg soya drinks) and opt for lower fat and lower sugar options
• Eat beans, legumes, fish, eggs, meat and other proteins (including 2 portions of fish per week, one portion fatty).
• Choose unsaturated oils and spreads and consume them in small amounts
• Drink 6-8 cups/glasses of water a day
• Adults should consume less than 6g of salt and 20g of saturated fat for women and 30g for men per day
Source: NHS Eatwell Guide
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
