UPDATE: In the past two weeks I have reviewed some shopping guidelines from an article by Dr. Liz Applegate in the August 1990 Runner's World magazine. I have covered the guidelines for fruits and vegetables, meats and dairy products. This week I will complete these guidelines.
- Bakery goodies. This can be a dangerous section to shop in if you are hungry. The best plan is to simply pick up a few loaves of whole-grain bread or muffins and move on.23. Select whole-grain muffins, breads, bagels and rolls. Ask what's in unlabeled bakery items to locate added fats.
24. To satisfy your sweet tooth, angel food cake, ginger snaps, fig bars or molasses cookies are best.
25. Try the new lines of low-fat and fat-free cakes and cookies from Hostess, Entemann's Bakery and others.
- Dry goods. Prepackaged foods such as cereal, canned fruits and vegetables, etc., make up about one-third of the average list of foods.
26. Buy water-packed canned fruits to avoid extra sugar.
27. Choose cereals with at least 3 to 5 grams of dietary fiber and less than 2 grams of fat per serving.
28. Canned vegetarian chili, water-packed tuna and refried beans (choose the no-fat kind) are good low-fat protein choices for quick meals.
29. Choose reduced-calorie salad dressings, or make your own low-fat dressings.
30. Stock up on dry pasta, beans, lentils and brown rice. Beware of packaged pasta salads, which are often high in fat.
31. Instead of choosing bottles of fruit drinks, which are typically only 10 percent fruit juice, look for bottles of 100 percent fruit juice.
32. Read labels carefully in the snack aisle. Most chips, crackers, cookies, etc., contain more than 40 percent fat even though their labels may say "contain no tropical oils" or "cholesterol free."
- Frozen wonders. Due to microwave mania, the frozen food section overflows with complete meals, snacks and desserts that take only minutes to prepare. Read labels carefully to determine the most nutritious items.
33. Select frozen dinners that supply fewer than 300 calories, 10 grams of fat and 1,000 milligrams of sodium.
34. Choose frozen veggies like broccoli, beans, carrots, corn and spinach to add to soups, stews and other dishes. Avoid veggies with cheese or cream sauce.
35. For dessert, choose fruit sorbets, fruit bars made with real fruit, ice milk or reduced-fat ice creams, or frozen yogurts. Most frozen bakery-type desserts are high in fat.
Healthful lifestyle goals:
Exercise. Increase aerobic exercise to about 25 minutes a day. Increase to 20 abdominal curls. Continue the five modified pushups.
Diet. Our consultant dietician, Barbara Higa, suggests cutting down on cholesterol and saturated fat. This week, decrease your use of red meat to three or four meals. Use chicken (without skin) or fish for the other three meals.
- Garth Fisher is director of the Human Performance Research Center at Brigham Young University.