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 fortification. 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
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 fortification. 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