When
choosing packaged foods, it's important to read the labels. This can be
time consuming but worth it. To save time, try focusing specifically on
foods low in sugar, low in salt and high in protein. Stay away from
anything containing high fructose corn syrup which is an unnecessary
sugar additive. Why do we even need sugar in bread? Foods with the
fewest ingredients are best. If you don't know what an ingredient is,
chances are it's not good for you.
Marketing techniques labeling
foods as Lite, gluten free, healthy or wheat may not always be the
healthiest choice. As an educated consumer you should know the
difference. Many so called "wheat" products may not be whole grain or
made from whole wheat. The first ingredient should be whole wheat flour.
Wheat flour, unbleached wheat flour, multigrain, enriched, and
stone-ground wheat flour are alternative ways of saying "refined white
flour."
To save you some time in the grocery store, I've compiled a
list of packaged healthy foods that can also save you money. Here are 6
packaged foods that I recommend:
1. Canned beans. Opt for the low
salt version if you can. Always rinse the beans thoroughly to wash away
any unnecessary salt. Try to avoid beans with sauce or refried beans
that tend to be high in sodium.
2. vegetables. Plain vegetables
without sauces and added salt are a healthy and delicious addition to
any meal. Steamables are a great choice when you're in a hurry or just
too tired to cook. They are quick and easy and leave you with little
clean up. They can be more expensive, so stock up when they're on sale.
I've found them on sale for as little or close to $1 a bag.
3.
Frozen berries. Not only are they delicious, but can really save you
money. Especially in the winter when berries are out of season and more
expensive. Try mixing them in plain Greek yogurt. Or serving them with
pancakes or French toast. It makes a natural sweet sauce. Sometimes we
thaw them in the microwave, making them a little warm to pour over our
pancakes. Try topping them with a dollop of Greek yogurt too. It gives
it a taste that's almost like a crepe.
4. Nut butter. If the
ingredient says almonds, you have a winner. It takes some time to stir,
but if you store it in the refrigerator, you shouldn't have to stir it
again.
5. Low sugar cereals. Ideally cereals should have less than
6 grams of sugar. Opt for whole grain cereal such as toasted oats and
muesli. Unsweetened instant oatmeal can be thrown in the microwave for a
quick & healthy breakfast.
6. Canned Tuna fish. Packed in
water. This is a quick and inexpensive source of protein. I pack my tuna
salad with lots of vegetables like onions, celery, carrots, vinegar,
pepper and olive oil mayonnaise (it tastes just like the real thing
without adding as much fat and calories).
When choosing
pre-packaged foods just remember, marketing can be deceptive. The fewer
ingredients, the more natural the product. Look for whole wheat flour as
a first ingredient when selecting whole grain foods. Try to stay away
from processed foods that are high in sodium, sugar or contain high
fructose corn syrup.
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