Healthy Grocery Store Tips

Submitted by Kelly Devine Rickert, MS, RDN, CSSD, LDN, Registered Dietitian/Health Coach, Franciscan WELLCARE

Cheers to healthier shopping!

1. SHOP THE PERIMETER of the grocery store for nutrient dense foods (Produce, Meats/Seafood/Poultry, Dairy)
2. PLAN AHEAD. Create weekly menus based on seasonal foods/sales and make a grocery list BEFORE shopping
3. NEVER SHOP HUNGRY. Avoid purchasing High Calorie/High Fat foods by eating a small snack before going shopping
4. CHOOSE WHOLE GRAINS instead of refined grains for more fiber, B-vitamins, and minerals
5. READ NUTRITION LABELS CAREFULLY. Choose nutritious products with less fat, saturated fat, trans fat, sugar, and sodium
6. CHOOSE WHOLE GRAINS instead of refined grains for more fiber, B-vitamins, and minerals

Produce
Here’s where we make ½ of our plate fruits and vegetables

• Choose a RAINBOW of colorful produce rich in vitamins, minerals, and phytochemicals
• Purchase produce that is in season for maximum flavor & value

Wash produce under running tap water just before consuming it as it will spoil faster when washed

Meats/Seafood/Poultry
Go LEAN with PROTEIN

• Choose boneless skinless chicken breasts and turkey cutlets, lean beef and pork, and seafood rich in omega-3 fatty acids, such as salmon and trout
• Eggs are a great, inexpensive protein source
• Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying
• Avoid processed meats high in sodium such as ham, sausage, frankfurters, and luncheon or deli meats
• Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don’t drip onto other foods

Dairy
Dairy foods are an excellent source of bone-building calcium and vitamin D

• Select non-fat or low fat dairy options
• Aim for 3 servings per day
• Good sources include 1% or fat-free milk, yogurt, and cheese
• Make this section of the store the last on your shopping list and refrigerate promptly

Watermelon… Magic Fruit?

Submitted by Kelly Devine Rickert, MS, RDN, CSSD, LDN, Registered Dietitian/Health Coach, Franciscan WELLCARE

Having difficulty with eyesight? Body fat reduction? Or cardiovascular health? Who knew watermelon can assist with all of these issues! Watermelon is not only an amazing and fun summer treat, it also beneficial in the following ways:

• Body Fat Reduction: Watermelons contain the amino acid citrulline which goes through a series of steps that results in our fat cells creating less fat than usual.
• Bone and Cardiovascular Health: Large amounts of watermelon have been linked to improved blood flow through relaxing blood pressure. Additionally, watermelon contains lycopene which promotes bone health, due to the lessening of oxidative stress, therefore improving bone strength. Watermelon also contains potassium which assists in calcium retention in ones bones.
• Antioxidant: Watermelon is rich in flavonoids, carotenoids, and triterpenoids. Lycopene is a cartenoid that reduces chances of inflammations by eliminating free radicals that can infect the body.
• Diuretic & Hydration: Watermelon contains about 92% water. Therefore it is a natural diuretic that increases urination without putting stress on the kidneys like alcohol or caffeine.
• Improves Eye Health: Watermelon is a wonderful source of beta-carotene or vitamin A. Vitamin A assists in skin, teeth and eye health.

So make sure to indulge in this sweet treat as often as possible this summer! Watermelon Strawberry Smoothie Recipe (courtesy of food.com)

• 3 cups watermelon
• 1 1/2 cups strawberries
• 3 tablespoons lime juice
• 1 cup ice
• sugar, to taste ( I use Stevia sweetner)

1. Make a smoothie by blending watermelon with the strawberries, lime juice, ice, and sugar (Stevia).
2. Or juice small amount and add a splash to lemonade.