Basic Fundamentals

If you have kept up with me so far in this blog, you know I believe in balance.  I’ve tried to define it but know there is much to share on how to achieve it. I think of all of the things we are educated on as children both in the home and in school.  We are educated first on the basics and then the more complex. Regardless, we must master some fundamentals before moving on. How this applies to nutrition is much the same. If we do not learn, practice and master some basics, we will find it difficult to move forward.  I’m not going to go into the Food Groups, however if you are unfamiliar, it is something you need to look at.  What I would like to help you with today is how to navigate the grocery store to reach a healthy destination.

I will first suggest a grocery list. This is where those food groups come into play.  On your grocery list you are going to want to make sure to have a variety from each food group.  Some food groups will outweigh others based upon how we fill our plate.  If you have not heard it prior to now, you will want to make your list with focus on foods found around the perimeter of the store.  Think about it. You will find your whole fresh fruits, vegetables, fresh deli, grains, and dairy here. Again, the more you shop in this manner the easier the list becomes. 

Now what? It’s time to head to the “inner isles” where danger lurks. Not really dangerous, however it does require more thought, some reading and therefore some extra time. Yes you must learn to read a nutrition label.  These handy little guides can help you determine if you are choosing wisely for your waist, heart, blood pressure and overall health. I cannot count the number of times the knowledge of that little label has saved me from disaster. Ok, so maybe I’m embellishing a bit.  They have however prevented some guilt or provided me with some guidance on whether that food is to be shared or left behind.

I will tell you things that I look for and find most fascinating just to give you a preview of what you are about to learn. I almost always look at the serving size. It prompts the question "Is it worth it." The saturated fat content intrigues me more so than the total fat, based on family heart history. I’m always in search of more fiber. I look at salt (sodium) and if I can I will try to make sure to choose reduced.  I’ve also learned to look at the ingredients.  Did you know the first ingredients listed are contained in the highest amounts? Again, all of this will come into play based upon what the rest of your grocery cart or day consists of.  What’s most empowering about reading labels is that once you know what you are looking for it gets easier, faster and it travels with you to places outside of the grocery store, for example, a restaurant. So to save much time and typing I found an Interactive Food Label that will teach you how to master the skill of reading the label.  There is much to learn so please take note.  Some parts will resonate with you more than others especially if you have special dietary needs in your home. 

If you enjoy this blog visit my page on Facebook page at http://www.facebook.com/lizblom.nutritionandwellness for basic meal and snack ideas and more about my nutrition philosophy.