Maintaining a healthy and balanced diet doesn’t seem like it should be too difficult, yet it’s not always easy to know which food items fit the bill. You may encounter conflicting information, and new studies are constantly coming out. How can you make the best choices at the grocery store? Fitness expert Eugene Pallisco discusses making informed and healthy purchases when grocery shopping.
What’s in a Label?
One of the biggest hurdles for many shoppers is understanding the information on food labels. Nutrition facts are provided to help you choose wisely, but they aren’t much help if you can’t decipher them.
Luckily, it just takes a bit of knowledge and practice to become a pro. Let’s start with the top of the label, where you’ll find serving size information, measured in volume or weight (cups, grams, etc.), and how many servings are included in the package.
This is the basis on which nutrient information is calculated. In addition to calories per serving, the nutrition section of the label includes the volumes of various nutrients, such as fat, cholesterol, sodium, carbohydrates, fiber, sugar, and significant vitamins and minerals. These are calculated by weight (grams) and the Daily Value (DV) percentage. This percentage is based on daily food intake recommendations supplied by the Food and Drug Administration (FDA).
Food labels also include ingredients, which can help you find the foods you want and avoid those you don’t. Ingredient lists are organized in descending order by weight, so the first ingredient is the most prominent.
Planning for Successful Shopping
Heading to the grocery store, wandering the aisles, and throwing items in your cart isn’t the best approach to maintaining healthy eating habits. According to Eugene Pallisco, spending time on meal planning before you head to the store can save you time and curb stress.
Stocked on healthy staples with almost any meal, including non-perishable items like beans and lentils, whole grains like rice and quinoa, and low-sodium broth.
Fruits and vegetables are always an excellent choice. Still, you don’t necessarily have to go fresh — frozen items offer the same nutrients and greater flexibility without the added preservatives that come with canned produce. Don’t forget to stock up on spices that can add flavor to dishes without added calories!
Plan meals and write down the ingredients you need to enter the store with a comprehensive list. If you’re crunched for time, make large-batch meals, freeze extra to thaw, and reheat servings during the week.
Mindful Purchasing Matters
When you pay attention to what you put in your cart and keep in your fridge and pantry, you can break the common cycle of mindless eating and meal prep fatigue that can leave you feeling physically and mentally drained. Understanding labels can turn healthy and balanced meal planning into a fun and fulfilling process.
About Eugene Pallisco
Fitness expert and licensed trainer Eugene Pallisco works in Dallas, Texas. Before starting his private training firm in the fitness industry, he gained expertise by working one-on-one with gym patrons after beginning as a group fitness teacher.
Pallisco is dedicated to assisting people in discovering joy and freedom in the movement of their bodies. He believes everyone can change their body into a strong, healthy physique with the appropriate mindset, patience, and effort.
