Chapter 8 Making Healthy Choices 149 Copyright Goodheart-Willcox Co., Inc. Choosing Wisely When Shopping for Food The foods people choose at the grocery store become the foods they will later choose to eat at home. Plan nutritious menus before going to the store. Then make careful grocery purchases to ensure healthy foods are on hand. Fresh or Processed? When shopping for food, one of the decisions you will need to make is when to buy processed foods instead of fresh. Processed foods are foods that have undergone some preparation proce- dure, such as canning, freezing, drying, cooking, or fortifi cation. In most cases, processing adds to the cost of foods. It often decreases the nutri- tional value of foods as well. For instance, when potatoes are processed into potato chips, they lose nearly all their nutrients. In addition, their fat and sodium contents increase. There are, however, some exceptions to the processing rule. For instance, frozen and canned fruits and vegetables may be as nutritious as fresh fruits and vegetables. When whole milk is processed to remove the fat, it becomes fat-free milk, which is a healthier product. Fresh foods, such as fresh meat, poultry, eggs, and produce, have not been processed. In general, the closer a food is to its fresh state, the more nutrient dense it is likely to be. However, it is important to note that some nutrients in fresh foods can be lost during storage. Fresh foods can also spoil if they are kept too long. Therefore, fresh foods should be used as soon after purchase as possible. Some people say they choose processed foods because they do not have time to prepare fresh foods. Keep in mind that many fresh foods require little or no preparation. For instance, snacking on an apple and a glass of milk takes no more time than consuming chips and a can of soda. Not surprisingly, the fresh food snack is lower in calories, saturated fat, added sugars, and sodium. It is also higher in protein, fi ber, and many vitamins and minerals (Figure 8.12). Tips for Healthy Shopping Choose fresh foods as often as possible. Select foods that are high in quality and follow guidelines for storing fresh foods to maintain their nutrients. When buying canned, frozen, and dried forms of foods, avoid products in packaging that is soiled or damaged. Select package sizes that best suit your needs. Following suggestions about shopping for processed items will help you make healthy choices. When shopping for processed foods, be aware that some are more nutrient dense than others. For instance, peaches canned in unsweet- ened fruit juice and peaches canned in syrup are both processed foods. However, the peaches in juice are more nutrient dense because they are lower in added sugars and calories. Products with labels such as less sugar, low calorie, and reduced fat can make it easier to fi t some foods into a healthy diet. As you consider purchasing these foods, however, be sure to read Nutrition Facts labels carefully. A reduced-fat product could still be high in calories. A low- calorie product might contain a lot of sodium. Reading and comparing package labels can help you choose healthier options. Figure 8.12 Instant oatmeal requires additional ingredients to make it shelf-stable and convenient. Which of these lists has ingredients with which you are familiar? How Processed Is Your Breakfast? Instant Oatmeal Ingredient List Home-Cooked Oatmeal Ingredient List whole-grain rolled oats, sugar, dehydrated apples (treated with sodium sulfi te) natural and artifi cial fl avor, salt, cinnamon, calcium carbonate, citric acid, guar gum, malic acid, niacinamide, reduced iron, vitamin A palmitate, pyridoxine hydrochloride, ribofl avin, thiamin mononitrate, folic acid, caramel color whole-grain rolled oats, diced fresh apples, cinnamon