Making healthy choices in the grocery store can seem like a daunting task.
What do I choose? Fat-free? Whole-grain? Lean? Popped? Baked?
Will this cereal really boost my immunity? Should I only shop the perimeter of the store?
When I teach nutrition classes, one of my favorite things to do is to take the clients to the grocery store and compare products side-by-side. Because I can’t take you all on a grocery store tour, I will be choosing a food item each week and comparing the different options here. I hope that I can help you cut through the mixed messages you have heard through the years and help you make better decisions at the grocery store. I will teach you not only to look at the nutrition information label, but to also pay close attention to the ingredient list. You would be surprised at how many “simple” items have ingredient lists a mile long. I will call this the Supermarket Swap (no, not Supermarket Sweep).
Our first supermarket swap topic will be tortillas. Today there are quite a few options other than straight corn or flour. For example, you could find versions including Carb Balance, Life Balance, Multi-Grain, Homestyle, 96% Fat Free Plus or Garden Spinach Herb.
Some of the ingredients you will find when you turn over the different packages include artificial colors, vegetable shortening, sucralose (artificial sweetener), modified food starch (genetically modified), partially hydrogenated oils (trans-fat) and BHT (a preservative of questionable safety) among many others.
I don’t know about you, but I don’t want artificial colors or sweeteners in my tortillas. What I look for is the shortest ingredient list that doesn’t include lard. I have found, on the bottom shelf at our regular grocery store, a locally made brand called Alejandro’s. They make whole wheat, white flour and corn tortillas.
If you don’t live in Tucson, look for a local brand in your city. Be careful because many locally-made tortillas are made with lard or vegetable shortening, so take a good look at the ingredient list. Avoid brands with hydrogenated oil, partially hydrogenated oil or lard. Please post any healthy tortillas that you find in the comment section for others who may be in your area!
So there you have it, the first supermarket swap. If you have specific food items that you want me to compare, please leave a comment below or use the contact form. Happy grocery shopping!