So number one Tip:
Never go shopping when you are hungry, try and time your shop so that It falls after breakfast or lunch.
Actually thinking about doing your shopping before a workout is a fantastic idea, that way you are motivated to eat and live healthily. Remember Greens, fruits, whole grains and beans.
How To Read Food Labels
Servings in the package: This tells us how many serving the package contains.
Total fat: This tells us how many grams of fat are in 1 serving. 5 grams is about the equivalent of 1 tsp of fat. Note if a product is a truly low-fat product, it will have 3 grams or less, per serving.
If you are aiming to lose weight, improve cholesterol or control diabetes, it pays to choose packaged items that have 5 grams or less per serving
Saturated Fats: This bar has 1 gram of fat which is okay, so long as it does not come from trans fats
Trans Fats: Always try and pick up packaged foods with 0% trans fats
Cholesterol: Cholesterol is found essentially only in animal products. CHOLESTEROL = ANIMAL PRODUCTS
Sodium: Over the course of a whole day, the daily maximum you should stick to 2400mg. If you are over 51 years young, have kidney or other health issues, you should keep you intake below 1500mg.
Fiber: Look for minimally processed high fiber foods. According to the world's health organisation, know as WHO Guidelines, aim toward 25 - 40 g of fiber per day. This does not have to all come from one food. This is the total throughout the day. When choosing bread and pasta find the one with the most fibre. A minimum of 2g per 100 calories is a good sign that it's a wholegrain, but there is no guarantee.
Sugar: Current labels do not distinguish between natural and healthful sugars found in food and the not so healthful ones that are added. These are all combined into 1 label called sugar. Look for labels that leave out added sugar. Just remember that it takes about 4g of sugar to fill a tsp, and there are 18g in this label, resulting in 4.5 tsp of sugar.
protein: 4g, as shown on this label, is around half and ounce, or a finger full of chicken or fish. By Choosing a variety of choices in your diet, your will be getting a good amount of protein. So need to worry about this.
* If packaged be sure to read the label to ensure there is no added sugar
* If canned, make sure it is in its own juices and not sugary syrup
* Frozen, dried and dehydrated are a great option if fresh fruit is unavailable
* Organic is always best
* Try and steer clear of sauces in pre-packaged veggies
* Frozen is also great
The Dirty Dozen
8. Sweet Bell Peppers
10. Cherry Tomatoes
12. Snap Peas
Dirty Dozen Plus
These can contain organophosphate pesticides
2. Sweet Corn
5. Sweet Peas (frozen)
15. Sweet Potatoes
So let's head down the isle
* 2 grams of fibre per 100 calories at minimum
* Low soda (less then 140 mg per serving)
* 100% organise where possible (none MGO "genetically modified food" is an added plus)
* Go out of your way to try new things such as grains
Beans and Legumes
* Tetra pack and BPA-FREE canned beans, soups and dips are okay
* Tofu - look for low sodium
* Edamame - can be fresh or frozen, keep an eye out for the sodium
Ditch the following oils:
* Corn Oil
* Canola Oil
* Vegetable Oil
* Soybean Oil
Replace with the following oils:
* Olive Oil
* Grapeseed Oil
* Sesame Oil
* Walnut Oil
* Coconut Oil - This is a super special oil - but should be used sparingly
* Steer clear of all processed meat