Women’s Health Blog

Grocery shopping is something we all have to do, even
though choosing the right foods can be very hard
indeed. To assist you with your healthy grocery
shopping, the tips below can indeed help make things
easier than ever before:

1. Never go grocery shopping on an empty stomach.

2. Select canned fruits and tuna that are packed in
water, not oil or syrup.

3. Look at the labels for the words “hydrogenated”
or “partially hydrogenated”. The earlier you see
them appear on the list, the higher the amount of
unhealthy trans fatty acids the food will contain.

4. Don’t buy turkey with the skin on it, and if
you plan to buy chicken – buy a chicken breast
meal.

5. When you select frozen dinners, select those
that are not only low in fat, but low in sodium
and cholesterol as well.

6. If you aren’t consuming enough dairy products,
go with calcium fortified orange juice instead.

7. Go for whole grain breads, cereals, and rolls.

8. Give cantaloupe a try. With just 95 calories,
half of the melon will provide more than a day’s
supply of Vitamin C and beta carotene.

9. Don’t be tricked into buying yogurt covered
by nuts or raisins, as the coating is normally
made of sugar and partially hydrogenated oils.

10. Get some of the low fat treats, such as
pretzels, ginger snaps, and angel food cake.

By following the above tips when grocery shopping,
you’ll avoid the bad foods and get those that you
need. There are many different healthy foods at
the grocery store, all it takes is the will power
to go past the bad foods and on to the good ones.

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It can be very tempting to abandon your good sense
of healthy eating on vacation. Although you may
strive for healthy eating, it’s easy to drift off
and grab an ice cream cone here and there. There
are however, ways to watch what you eat on
vacation.

It’s easier than ever these days to request a low
fat or vegetarian meal on airplane flights. If
you choose to instead drive to your destination,
the quest to find healthy food can get a bit more
complicated.

Rather than simply relying on greasy foods for
nutrition, pack some nutritious foods in a cooler
full of ice packs. Fruits and vegetables, crackers,
yogurt, and sandwiches are all great to have with
you on the road.

Once you arrive at your hotel, you should do
yourself a favor and turn the minibar key down – as
this helps to avoid the temptation. If your hotel
offers a continental breakfast, stick to fruits,
cereals, and proteins. If your hotel has a stove
or microwave, consider bringing your own healthy
food with you.

If you simply must eat out, do so only when you
are hungry. Restaurants will usually serve large
portions, so be careful. If you do go a bit over
on a meal, simply cut back on the next.

If you find it hard to fit in three square meals
a day, try to fit in six smaller meals or snacks,
as your body needs fuel every four hours or so.
When you eat out, avoid appetizers. Whatever you
do, do not miss any meals.

When it’s possible, you should avoid eating large
meals at night. When your body gets ready for
sleep and slows down, it also burns calories at a
much slower pace. Never eat bread before bed, and
make sure to avoid the butter. Choose fish or
poultry for your meal instead, and include
vegetables as a side dish.

Even though it may sound hard, eating healthy on
vacation isn’t really that difficult. All you have
to do is use a little will power, and pass up
foods that you know aren’t good for you. This
way, you’ll enjoy healthy eating and a healthy
lifestyle wherever you go.

The next time you go on a vacation, always remember
that eating healthy is a way of life. You can
afford to get something you crave, although you
shouldn’t make a habit of it. One ice cream
cone or a pizza isn’t going to matter – as long as
you know when to stop.

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Everyone wants to eat a healthier diet, but it can sometimes be difficult to know if your diet is healthy enough.  There are a number of factors that go into creating a healthy diet, and it is important to evaluate the current state of your diet before embarking on a plan for healthier eating. 

There are several questions you should ask yourself when evaluating the healthiness (or lack thereof) of your current eating plan.  These questions include: 

Do I eat a wide variety of foods?Variety is one of the most important hallmarks of a healthy diet, since no one food contains all the nutrients needed by the human body.  It is important to eat foods from all the major food groups, including grains and breads, fruits and vegetables, milk and dairy products, meats, beans and nuts. 

If you find yourself avoiding some food groups, such as vegetables for instance, it may be time to look for a healthier diet. 

Do I recognize the importance of cereals, breads and other grain products?

Eating a wide variety of grain based products is important to a healthy diet.  Grains and cereals contain a large number of important nutrients, including high levels of dietary fiber. 

It is important to choose whole grain products as often as possible, since whole grain products like wheat bread contain more nutrients than more refined white bread and similar products.  When eating cereal, it is a good idea to choose whole grain varieties, or those that are enriched with vitamins and minerals. 

Do I eat lots of fruits and vegetables?Many people do not eat sufficient servings of fruits and vegetables every day.  Most experts recommend eating between 5 and 9 servings of fruits and vegetables every day, roughly equivalent to 2 cups of fruit and 2 ½ cups of vegetables. 

When shopping for vegetables and fruits, it is important to choose a good variety of dark green, dark red, orange and yellow varieties.  That is because different colored fruits and vegetables contain a variety of different nutrients, including vitamin C, vitamin A and beta carotene. 

Do I eat a good breakfast every morning?Breakfast, or the absence of it, is often a good indicator of the state of your diet.  If you rush out of the house every morning and grab a donut at the local convenience store, chances are your diet can use some work.  A healthy breakfast provides a foundation for the rest of the day, helps you avoid cravings and provides much needed nutrition. 

Do I choose low fat foods over higher fat alternatives?This is also an important question to ask yourself.  Low fat alternatives are available for a variety of products, including milk, cheese, meats and more. 

One part of following a healthy, low fat diet is avoiding prepared foods whenever possible, since prepared foods tend to have higher amounts of fat and sodium than fresh foods. 

It is also important to control the amount of fat that is added at the table.  Adding things like butter, sour cream and heavy sauces is a sure way to ruin an otherwise healthy meal.  Even healthy foods like salads can be sabotaged by the addition of high fat salad dressings.  Try using lower fat alternatives like flavored vinegars instead. 

Do I drink plenty of water?Drinking plenty of fresh, pure water is important to maintaining a healthy body and a healthy lifestyle.  Water is important to maintaining optimal levels of health.   

If you think you need more water, try substituting water for less healthy beverages like soda and coffee. 

Am I able to maintain my optimal body weight?Gaining weight without trying to is often a sign of a poor diet.  Following a healthy diet, and getting plenty of regular exercise, is the only way to lose weight and keep it off. 

Do I limit the amount of salt, sugar, alcohol and caffeine in my diet?While all of these elements are fine in moderation, excessive amounts of any of these four can indicate a serious problem with your diet.  It is important to limit the amount of unhealthy elements in any diet.

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