According to registered dietitian Karen Ansel, RDN, the healthiest grocery shopping strategy involves prioritizing whole, unprocessed foods. The foundation of a healthy diet should be built upon fruits, vegetables, whole grains, lean protein, and healthy fats. When selecting produce, opt for a colorful variety, prioritizing fresh options whenever possible, but frozen and canned versions can also be nutritious choices.
For grains, choose whole grains like quinoa, brown rice, and whole-wheat bread over refined grains. For protein sources, focus on lean options such as fish, poultry, beans, lentils, and tofu. Nuts and seeds are excellent sources of healthy fats and can be incorporated into meals and snacks.
When choosing packaged foods, Ansel advises reading nutrition labels carefully. Pay attention to serving sizes, calories, fat content (prioritizing unsaturated fats), sugar content, and sodium levels. Aim for foods with minimal added sugar, salt, and unhealthy fats (saturated and trans fats). A short ingredient list is often a good indicator of a less processed product. Furthermore, she recommends stocking your pantry with healthy staples like canned beans, olive oil, and spices to make preparing healthy meals easier. The overall goal is to prioritize real, whole foods over highly processed options.
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