lcmh.com 13 Grab the good stuff on your next grocery run You make important choices in grocery store aisles— choices that can affect your energy levels and your health. Ashlyn Brown, MD, internal medicine physician with Lake Charles Memorial Health System, shares a few tips to have a cart-filling game plan while browsing the aisles. Make a list. Pick a day on the weekend to plan meals for the week. Check your fridge and pantry to identify ingredients you need for meals and snacks. Shop the perimeter first. The outer aisles of grocery stores contain some of the most nutritious choices, like fresh produce. “Making small changes in your diet can result in big benefits to your overall health,” says Dr. Brown. “Having a sustainable, healthy diet will not only improve how you feel, but can also help improve chronic conditions like high blood pressure, high cholesterol and diabetes.” More eat- right advice If you want to learn more ways to make healthier choices when you shop, ask your primary care provider or a nutrition expert. To make an appointment with Dr. Brown or another internal medicine physician at Memorial, call 337-284-8550. Pump up the produce. Fill your cart with fruits and vegetables. Choose different colors for different nutrients. Think juicy red and green apples; crunchy, orange carrots; crisp, dark green lettuce; and tender, tasty zucchini. Look for in-season produce, which is usually tastier and more affordable. And remember: Canned or frozen produce is also nutritious if you choose brands with the least sodium and sugar. Stock up on healthy snacks. Fresh fruit or cut-up veggies (with hummus for dipping) can make for healthy snacks. The same goes for applesauce, trail mix and low-fat string cheese. Go lean with protein. Choose lean or extra lean meats, loin or round cuts, skinless poultry, and plant proteins such as beans and peanut butter. Reel in the benefits of fish. Here’s an exception to the lean-protein rule: fatty fish, like salmon, which have heart-healthy omega-3 fatty oils. Cut the dairy fat. Do you usually buy whole-fat dairy products? Try low-fat or fat-free versions. Grab some whole grains. For example, look for 100% whole-wheat instead of white sandwich bread, whole-wheat tortillas and pasta, and brown rice instead of white. To verify a product is truly whole-grain, make sure a whole grain is the first ingredient listed.
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