6 Key Grocery Shopping Mistakes Nutritionists Want You To Stop Making

September 27, 2022

Many grocery shoppers stick to steadfast rules, such as buying seasonal produce, avoiding foods with too many preservatives and chemicals, and being aware of the sugar and fat content of products. However, several consumers continue to buy foods that unknowingly compromise their health. To help shoppers understand what to buy and what to avoid, nutritionist Maria Marlowe recently published a book called The Real Food Grocery Guide. In it, she shares six of the most common mistakes healthy people make when buying groceries.

Purchasing Skim Milk Instead Of Whole Milk

The Circulation Medical Journal analyzed the blood results of 3,333 adults over fifteen years and found that participants who ate more full-fat dairy byproducts had, on average, a forty-six percent lower chance of developing diabetes. The study concluded that there is no potential evidence that humans who consume low-fat dairy products are any healthier than those who consume full-fat dairy products. A different study published in the American Journal of Nutrition concluded that women who consume full-fat dairy products could reduce their risk of obesity by around eight percent. These studies show that it is wrong to assume that skim milk is healthier than whole milk. According to Marlowe, organic, full-fat milk is the best milk to buy.

Choosing Farmed Fish Over Wild Fish

Eating two or more servings of fish per week can have significant benefits, including lowering the risk of heart disease and increased cognitive function. It also provides the body with key nutrients, such as protein and fatty acids. Although the differences between wild and farmed fish are not as significant as some consumers believe, they do differ in nutritional value. For example, farmed fish typically have higher levels of mercury, which can be harmful to the body when it accumulates. They may also have lower levels of beneficial fatty acids. The best choices for wild fish are Alaskan or Pacific Northwest salmon, Pacific Ocean halibut, and Atlantic Ocean mackerel. If fresh, wild fish are not available at the local grocery store, omega-3 capsules or liquid supplements are a good substitute for some of the nutrients.

Buying Eggs Based On Shell Colour

The reason an egg has a brown versus white shell is a result of the breed of the hen that laid it. Although many consumers believe that different shell colors indicate differences in nutritional value, Marlowe confirms that brown eggs are no healthier than white ones. What does matter is the color of the yolk inside the egg, which can indicate how the chickens who laid the eggs are kept. The bright, pigmented yolk from a fresh farmer's market egg that was laid by a free-range hen looks significantly different than the dull yellow yolk of an egg laid by a caged hen does. The environment in which the egg is produced can also affect the taste. According to Marlowe, free-range eggs can taste better and be more nutritious than eggs that come from factory-farmed eggs.

Buying Imported Food

Fresh food that is exported to other countries often needs to be frozen or preserved. This compromises the nutritional value and even the freshness of the food. For example, by the time a banana reaches the consumer, it may be days or weeks after the best time to eat it. Instead of purchasing imported goods, stick to local options that are in season. Farmer's markets and local fresh fruit and produce markets are an excellent way to buy food that has been picked just a day or so earlier. Set an alarm for a weekend morning and find the nearest market to experience just how different local food tastes in comparison to its imported counterparts.

Purchasing Pre-Washed Lettuce

Buying a bag of pre-washed and cut lettuce is one of the most convenient ways to prepare a salad. However, most consumers do not think about how the lettuce is washed and packaged and who is involved in handling it. During the picking, washing, and bagging process, the lettuce passes through many hands, which creates more opportunity for contamination. Listeria, salmonella, and even E. coli could be lurking in these convenient bags of greens, particularly because the leaves are younger than those on an average head of lettuce and, therefore, more susceptible to bacterial infection. As a result, it is better to buy a loose head of lettuce and wash it at home. Doing so prevents nasty bacteria from contaminating the lettuce and gives families the peace of mind that their salad has not been handled by multiple employees first.

Assuming A Dairy-Free Or Gluten-Free Product Is The Healthiest

Consumers who are on a dairy-free diet often purchase alternative milk and cheese products, many of which contain additives most adults cannot pronounce. These additives and preservatives reduce the nutritional value of the food, which is why nutritionists recommend selecting organic dairy alternatives. To optimize nutritional value, look for a brand that contains as few ingredients as possible. Similarly, many gluten-free options are laced with additives, fillers, and preservatives to keep them on the shelf longer. Natural, gluten-free grains, such as oats and quinoa, are better alternative protein and energy sources. Both are easy to find and reasonably cheap.

MORE FROM HealthPrep