Wise choices: Healthy eating starts at the grocery store
Early in the competition, Fittest Loser participants toured the Jewel-Osco on Barrington Road in Schaumburg to learn about how to fill their carts with nutritious foods.
One of Jewel-Osco's registered dietitians, Samantha Woulfe, travels among area stores to help consumers better understand food labels, identify which products best meet their nutritional needs, and help promote healthy eating.
She led contestants through a "Healthy Eating Tour," pointing out which foods have the most health benefits and which to avoid.
Here are some tips for a successful trip to the grocery store
Plan ahead
Grocery stores are large and contain many options. Going in without a plan almost always results in buying items you don't need, don't know how to cook with, or are not part of your nutrition plan.
Woulfe said it helps to make a list in advance to avoid impulse purchases and stay on budget.
Additionally, Woulfe said grocery stores offer specials and sales daily. Knowing what those are and adding those items to your list can make shopping faster, easier, and cost effective.
When you plan ahead, ingredients can stretch for several meals.
For example, one rotisserie chicken can be used as a main dish for dinner, cut up and used to make soup, and used to top salads.
If you know where the healthy options are and what you like to make with them, you can make a list of those items to purchase in advance as well.
"When I go to the store, I usually go with a list and am pressed for time. You know where your usual items are, so you put blinders on and get the job done. You don't notice the full variety of produce or the frozen options you don't need that day. This tour fixed that," said contestant Kirsten Binder.
Finally, planning ahead helps individuals prepare more well-rounded meals. When planning meals, Woulfe recommends focusing on balance and incorporating all the food groups.
"Aim for half of your plate to be non-starchy vegetables and choose a variety of colors for different nutrients," said Woulfe.
Select whole foods
Woulfe said the rule of thumb used to be "shop the perimeter of the store," but with the way some are laid out that's not always the case.
Instead, opt for filling your cart with whole foods like fruits, vegetables, and lean proteins. When it comes to grains, Woulfe suggests cooking with whole grain pasta, brown rice or quinoa and she stressed the importance of eating healthy fats from sources such as unsalted nuts (almonds or walnuts are great choices), avocados, and olive oil.
Woulfe said dairy is also important for many people and she suggested the contestants add low-fat dairy products to their carts as well.
Contestant Chad Lowry is already taking the concept of stocking up on whole foods to heart. He said he now sees the produce section in a new light.
"Prior to the trip, I just saw the section as a bunch of "stuff" that just kind of blended together, and good luck easily finding what you wanted. But when Samantha walked us through the layout and explained where to find prepared fruits and veggies versus non-starch veggies versus other produce, I was kind of blown away. I'd never thought of the section being organized like that, and it made the produce area much less intimidating and confusing," Lowry said.
Know the correct portion size
Even if you're stocking up on healthy foods, if you're eating more than the recommended portion size, it could impede your weight loss goals.
"A piece of fruit, like an apple, should be the size of a tennis ball," said Woulfe. "Look for bananas that are five inches in length. If they're bigger, eat only half of the banana to stay within the correct serving size."
If you're buying items in bulk, it helps to measure your food out before you eat it. If you bring nuts as a snack, make sure to measure out a serving size (a handful will do) before eating instead of snacking straight from the bag.
Measure out serving sizes of oatmeal, pasta, or cereals as well to make sure you're not inadvertently ingesting more calories than you want to.
"Remember that there can be multiple servings in a bag," said Woulfe.
Contestant Shelly Daley said learning about serving size was one of the biggest take-aways from the grocery store tour. Now instead of eating a large piece of fruit, which can amount to a double serving, she cuts bananas in half and looks to buy smaller-sized fruits.
Make cooking fun and easy
We live in a fast paced world, where spending a significant amount of time preparing a meal Monday through Friday, or even on the weekends, seems like a stretch.
Purchasing pre-cut vegetables is one way to speed up the cooking process. Most stores have pre-chopped vegetables that are easy to put in a salad or stir fry. Many stores also sell pre-spiralized sweet potatoes, butternut squash or zucchini, which when sautéed in a little olive oil and herbs, make for a great side dish or substitute for pasta.
Woulfe said the crunchy texture and fun shape make them a hit with kids when added to their whole grain pasta while providing the nutrients everyone in the family needs.
Woulfe also reminds individuals that while buying fresh fruits and vegetables is a possibility, the frozen varieties can be part of a healthy lifestyle as well. She said that frozen and fresh fruits and vegetables have the same nutritional benefits and that frozen vegetables cook in minutes, making using them an easy way to save time and increase vegetable servings at meals.
"I have incorporated frozen fruit/berries into making a protein smoothie. Because the fruit is frozen, once it's all blended, it makes the smoothie have more of an ice cream consistency. I love that," Daley said.
For her part, contestant Kim Rosewell plans to add pre-cut and spiralized butternut squash, zucchini, and sweet potatoes to her nutrition plan.
"I plan to try out these noodles and will start incorporating these into my diet as a substitute for actual noodles," said Rosewell.
Know the source
Woulfe said consumers are becoming more interested in knowing where their food is coming from and how it's produced.
"I tell people if they're nervous about where a food comes from to research the farmer," said Woulfe, who suggests people check out the farms and companies online before buying a product.
Contestant Nicole Mueller said the in-store experience taught her how knowing the importance of the nutritional values of foods and shopping right is tied to overall weight loss.
In addition to the tour, Woulfe, along with Jewel-Osco dietitian Melissa O'Brien, are leading nutritional classes for corporate teams participating in the team challenge throughout March and April.