Nutritionist offers shopping tips for healthy eating
By Jay Nachman
Supermarkets offer a vast array of items claiming to be “natural,” “low fat” and “light.” It sounds like a smart choice. But are these products actually good for you?
These terms are a mixed bag of good and not so helpful guidance, according to Jill West, a licensed registered dietitian with a practice in Center City.
Low fat is a legitimate claim. The U.S. Food & Drug Administration (FDA) allows a product to be labeled as “low fat” if it contains no more than three grams of total fat per serving. West gives an example: if a yogurt has more than three grams of fat per serving, it cannot be called a low-fat food.
The light label is confusing, with gray areas. “Both ‘light’ and ‘lite’ can be used, and it can refer to a reduction of nutrients, like fat, sodium or calories,” West said. “But these words can also be used to describe a food’s texture, flavor or color.”
Additionally, if a product claims to be light or lower in calories, it may mean that the item has fewer calories than the original version. However, it doesn’t necessarily mean it is a low-calorie food.
The term “light” often refers to sodium or calories. “There are some brands of soups that will say light in sodium, and they are lighter than the original version, but they are not low in sodium,” West said. “You do have to be careful about that.”
The “natural” claim can be very misleading, too. “Natural does not always equate to healthy,” she said. Honey and maple syrup are natural but are also very high in sugar. Regular soda is also very high in sugar. It’s far more harmful than diet soda, but excessive consumption of both can be damaging. For people who cannot give up soda, moderation is key. “My recommendation would be to limit it to one a day, and diet soda has a lower risk than a regular soda,” West said. “There are no ingredients in soda that our body needs.”
When it comes to dessert, a treat from a bakery may be marginally healthier than a packaged dessert. A fresh baked good has fewer preservatives. Packaged desserts require a long shelf life from the time they are prepared to the time they are consumed. “From a nutrition perspective, bakery desserts will still have excessive amounts of saturated fats and sugar,” West said.
West’s advice for shoppers who want to be smart nutrition consumers is to eat mostly whole grain bread and whole grain cereals, such as bran flake cereals; oatmeal; fruits and vegetables; and lean protein, such as fish, chicken, eggs, low-fat milk, cottage cheese, tofu, beans and lentils. Healthy fats can be derived from nuts, seeds, avocado and olives.
Shoppers want to limit highly processed foods, sugary drinks, desserts, processed meats and fast food.
When it comes to deciphering the ingredient list on a package, a short ingredient list is better than a longer one. Consumers also want to look for identifiable ingredients and check for added sugars. “Sometimes companies will use multiple types of sugars so they get spread out in the ingredient list,” West said.
For people on limited incomes, West recommends purchasing foods that don’t spoil quickly, like frozen fruits and vegetables and low-sodium canned foods, such as beans, soups, and vegetables and fruit packed in water. She also advises buying lean ground beef and chicken when these products are on sale so they can be frozen for later consumption. “All of those are healthy options that are shelf stable,” she said.
It is important for older adults to get enough protein. “As people age, their diets tend to decrease in protein,” West said. “And we really need that protein to maintain muscle mass.”
Older adults also need to make sure they get enough fiber for digestive health, calcium and vitamin D for bone health, and vitamin B12 for the nervous system and overall energy levels.
“Many of these whole foods that we spoke about will provide those nutrients,” West said. “Many older adults may need a calcium and vitamin D supplement because it’s hard to get all we need from just our diet.” Speak with a physician or dietitian/nutritionist about your specific needs.
Nutrition information resources
The Academy of Nutrition and Dietetics’ website, EatRight.org, notes that “food is essential for everyone. It plays a role in our culture, heritage and everyday lives, from ordinary days to special occasions and holidays.” The website provides information about the importance of each food group and how to properly plan and prepare nutritious meals and snacks.
The U.S. Food & Drug Administration website, fda.gov/food, provides information and tools to help support healthy food choices with sections including “food as a vehicle for wellness” and “supporting lifelong healthy eating patterns.”
Jay Nachman is a freelance writer in Philadelphia who tells stories for a variety of clients.
