Food Shopping to Feel Good

Every time you grocery shop can be a wellness visit. A recent trend report in Progressive Grocer revealed that Americans have a heightened desire to ‘feel good’ and improve their quality of life. This is showing up in shopping carts nationwide. Victoria Shanta Retelny, RD, LDN, author of The Essential Guide to Healthy Healing Foods (Penguin Books, July 2011) offers some tips for grocery shopping to soothe the mind and body.• Map out your grocery visit before you enter the store to bring peace to your shopping experience.• Think plants with vegetables and fruits first. Head to the produce section and choose the fresh, colorful varieties for your weekly salads, meals and snacks. Choose locally grown produce when you can. Frozen veggies and fruits are fine as long as there are no added salt, coloring or flavorings.• Watch for whole grains in breads, cereals, rice and pasta that have the word “whole” as their first ingredient (and at least 3 - 5 grams of fiber per serving).• - Minimize meat by planning for at least two meatless days per week. For your meat days, choose lean red meat, skinless chicken and turkey breast, and oily fish (i.e., wild salmon, halibut and tuna).• - Boost beans and peas, such as kidney beans, pinto beans, black beans, soybeans, split peas, blackeyed peas for fiber and meat- free protein. If you buy canned, when you get home just rinse and drain before using.• - Call out calcium with fewer calories in dairy with skim milk (which contains a bit more calcium per cup) or go for calcium-fortified soy, rice or almond milk. Choose plain yogurt and add your own fruit, a swirl of honey or agave nectar.Victoria Shanta Retelny, RD, LDN, LivingWell Communications, livingwellcommunications.com