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Are you shopping healthy? |
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Sunday, 28 September 2008 |
Let’s face it: The worst time to go to the grocery store is when you’re hungry. While your tummy is grumbling, there is a tendency to fill up your cart with everything you see – even those items that are not so nutritious.
We all know that nutrition is an essential ingredient to good health. Eating nutritiously not only helps you to achieve a healthy weight, but it also helps you feel energized and aids in the prevention of coronary heart disease and type 2 diabetes.
According to the American Heart Association, cardiovascular diseases rank as the number one killer of African Americans, claiming the lives of 36.3 percent of the more than 291,000 Blacks who die each year. Moreover, nearly 45 percent of Black adults in the U.S. have high blood pressure, one of the highest rates in the world. Compared with Whites, Blacks are more likely to have high blood pressure, to be overweight or obese, and to have diabetes. All of these factors raise their cardiovascular disease risk.
Many of us tend to think that healthy eating means skipping sweets and chomping on vegetables all day. However, you can eat healthfully without overhauling your diet by simply making sound choices. Listed below are a few healthy eating tips from www.blackdoctor.org.
(1) Whether you are packing your own lunch, dining in a restaurant, grabbing a quick bite on the road, or preparing a homemade meal, you should always try to find a healthy alternative to high-calorie and high-fat foods.
(2) In general, it is a good idea to opt for whole grains, vegetables and fruits. These foods easily replace high calorie and high fat options. For example, whole-grain bread is a perfect substitute for white bread. Raw veggies with low-fat dip can satisfy your hunger when you are in the mood for something crunchy. And when you crave something sweet, fruit is a delicious choice.
(3) Go low-cal by replacing rich foods and condiments with low-calorie alternatives that are still high in flavor. For example, choose mustard instead of mayonnaise and balsamic vinaigrette in place of ranch dressing. You can also eliminate excess calories and sugar by foregoing soda and sports drinks. Instead, choose flavored water or unsweetened iced tea.
(4) Choose low-fat, low-sugar and low-sodium foods when available. Reducing the amount of fat, sugar and salt that you add to food can also make a difference. You may also try healthy substitutions such as olive oil in place of butter, a calorie-free sweetener rather than sugar, and herbs instead of salt.
Filling your grocery cart with the above items is a good start in eating healthy and protecting your heart!
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