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MyDoc Tuesday Tips: Turn supermarket shopping spree into a healthier journey


Are you fed up of constantly make rash food choices that take a toll on your health and wellbeing? 
Here is a guide on ways to break your old grocery shopping habits for a healthier lifestyle.

(Picture from todayonline.com)

A trip to the market or supermarket can be a great opportunity to fill up your pantry with nutritious and healthy foods, but they can take a turn for the worse when you select non-nutritious choices.
To have a successful shopping trip, follow these steps:

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1. Eat a meal before your marketing trip. 

We tend to make poor food choices on an empty stomach. Do your grocery shopping after main meals or have a snack beforehand.

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2. Create a shopping list prior to your trip and stick to it

This will create a disciplined approach for your shopping spree and prevents you from making poor food choices.

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3. Fill your basket with fresh fruits and vegetables. 

Get a good variety by choosing fruits and vegetables of different colour groups. 

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4. Put whole grains in your basket 

Some examples include brown or red rice, wholemeal pasta or bread, oats, corn, quinoa or millet. 

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5. Avoid the snack aisle at all costs, and head to the nuts section.

Although it is rather tempting to pile your shopping trolley with piles of your favourite snacks, nuts are a better alternative as they are a great source of key nutrients, such as copper, magnesium and Vitamin E. However, make sure that they do not contain added fat or salt by looking at the ingredients list.

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6. Buy unprocessed products from the meat or fish section.

According to Mary Ellen Phillips, a wellness dietitian at MD Anderson, processed meat is a major culprit for increasing the risk of colon cancer. Some examples of processed meat include sausages, beef jerky, and pepperoni. 

(picture from www.nia.nih.gov)

7. Take your time to understand the foods that you are purchasing. 

For instance, check if the yoghurt is made from low-fat milk and make sure that it does not contain unnecessary creams or sugars.

(picture from healthline.com)

8. Choose oils and fats that are low in saturated or trans fats. 

Go for oils that are rich in monounsaturated fats such as olive, canola, peanut or avocado oil. Avoid oils and fats that have added palm oil in their composition (check labels), as this oil is not only rich in saturated fat, it is extremely detrimental to the environment. 

@MyDoc Pte. Ltd.

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