We have witnessed a revolution in food availability in past years, and the health food industry has been a large part of the growth. There has been a tremendous boom in health food stores, ranging from smaller markets and co-ops, to large full-service groceries, as well as the addition and expansion of health food sections of traditional groceries. Not only is food fresher, with year-round access to produce, seafood, and meats unlike before, but a wide range of ethnic, gourmet, and specialty food is available in previously unheard of places. But with the overwhelming selection comes confusion, especially when it comes to whole foods. This is my attempt at simpliflying this process, to find the real treasures available in your local grocery.
First Stop: The first stop in any grocery store should be fresh produce. Regardless of where you shop, organic produce is often available. If you have allergies or chronic health problems, just switching what food you can to organically-grown versions can have a positive impact. Download the Shoppers Guide to Pesticides in Produce to guide you in which produce to buy organic (http://www.foodnews.org/walletguide.php in PDF form or iPhone app). The amount of fruits and vegetable servings which have been correlated with preventing many chronic diseases and cancers is 5-9 servings a day. In order to eat that many fruits and vegetables a day, you will need to stock up on these first. Take a similar tactic as when eating; fill your stomach (or cart) with vegetables and fruits first, then you will have less room for less healthier foods. Fresh is better than canned; however, frozen foods often retain many of the nutrition of fresh, but are easier and less expensive options for many people. See the list below for categories of produce to focus on.
Second stop: Bulk food section. Most health oriented stores have some type of bulk food section or bulk packaging for grains, flours, herbs, dried fruits, nuts, seeds, and other snacks. You will find items less expensively and with less packaging than buying them in regular store aisles. In health food stores, you will also find many items that are difficult or impossible to find in other ways, like whole grains. Whole grains and legumes, because of their fiber, nutrients, and (vegetarian-friendly) protein, should be an every-meal part of your diet. The best part about bulk sections is you can try small amount of new foods before you commit to a large amount. Many stores will have guides or directions for storing and cooking with whole grains and other bulk items, which you should use when you begin to experiment.
Third stop: Meat and dairy. If you are going to include meat and dairy products in your diet, please make them naturally-raised and organic. Since these are such concentrated sources of nutrients, the more contaminated they are with pesticides, hormones, and medications, the more your body gets that harmful substance. And the major impact meat and dairy raising has on our planet is much more detrimental with conventionally-raised animals, something that will effect us for generations to come. If you can only afford to buy some items at the health food store, buy this category first, especially if you have children.
Fourth stop: Grocery and frozen food. If you are new to healthier eating, this area will be an important part of your re-education about food. In conventional stores, way too much of our food comes from these foods with poor nutritive value. Natural grocery stores may have healthier versions of these foods. But if you want to really get healthier, you can’t just shop these aisles in the natural grocery store either. Long-lasting changes in your health can only happen if you move away from the middle!
Fifth stop: Health and beauty aids and household items. Again, you can find an alternative to most of these items in your health food store, in a more natural and environmentally-friendly version than at a conventional grocery. Another advantage of going to a health food store rather than your local drugstore is the staff. Health stores, besides carrying better brands that you can find in a grocery store (where many supplements are low-quality), have trained and knowledgeable staff. Turn to them for guidance, if you don’t have access to a naturopathic doctor or natural health professional, or as a first stop (they can often refer you to a qualified professional).
Sixth stop: Community bulletin boards. In most stores, there is an information area with postings for classes, workshops, and groups that may appeal to you as you begin your search for better health. Many places will have listings for complementary healthcare practitioners if you are searching for more guidance.
