March is a nutrition awareness month. The following are some tips to keep in mind the next time you are at the grocery store:
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Vegetables and fruit. Select dark green and orange vegetables like broccoli, spinach, sweet potato and squash. Buy fresh/frozen vegetables and/or fruit when possible. If you buy canned vegetables, look for those that are low in sodium; canned fruits and vegetables packed in water or natural juice are as nutritious as fresh.
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Grains. Grains such as barley, quinoa, and rice are naturally sodium free. Look for “whole grain whole wheat flour”, “whole rye”, “whole barley”, etc., at the beginning of the ingredient list on packaged grain products and choose those that are low in fat, sugar and salt.
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Milk and alternatives. Buy skim, 1% or 2% milk or a fortified soy beverage. Compare the Nutrition Facts table on packaged foods to help you select lower fat milk alternatives such as low fat yogurt and cheeses.
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Meat, fish and alternatives. Buy leaner meats and enjoy alternatives such as beans, lentils and tofu often. Aim at two servings of fish such as herring, mackerel, salmon, sardines and trout each week. Consider unseasoned options. Buy low sodium canned beans or try dried beans, peas and lentils.
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Oils and fats. Choose vegetable oils such as canola, olive, and soybean oil, mayonnaise and soft margarines that are low in saturated and trans fats. Limit butter, hard margarine, lard and shortening.
