Dear Cindy, The whole-foods market seems to be exploding in popularity. I know it is organic and better for us, but it can be really expensive. What are your thoughts on shopping at organic food stores?
Dear Cindy,
The whole-foods market seems to be exploding in popularity. I know it is organic and better for us, but it can be really expensive. What are your thoughts on shopping at organic food stores? - Denise
Dear Denise,
Thanks for posing a mouthwatering question - your observation is right on. While natural or organic food markets are not in every city, they are growing by leaps and bounds. They are cropping up in pharmacy aisles, farmer's markets or wherever they can plant themselves. But with grocery budgets being stretched to the limit, should we be shopping there? The answer is yes, but only if you know what foods you should buy and what foods you should leave behind.
On the whole, they will get a thumbs-up from me because having alternatives and having a bountiful choice will always be a plus for the consumer. Health-conscious shoppers who are interested in foods that are free of preservatives, growth hormones, antibiotics and trans-fats will undoubtedly have a large selection, which is a nutritional step in the right direction.
But the natural-food industry is like every other industry. The buyer must beware that every item sold in a natural-food store is not necessarily healthy. They employ savvy marketing teams who make a living by tempting you to fill your cart not only with the healthiest foods but also with those with the greatest profit margin. Here's how to be a smart shopper in natural/organic food markets.
The term "organic" means the food is more than 70 percent free of pesticides, fungicides, herbicides, growth hormones, antibiotics, irradiation and genetic modification. This is a valuable distinction. However, "organic" does not mean the food is low in fat, sodium, calories or that it is healthy.
Be very selective with the food displays at the entrance of the store. These are the grab-and-go gourmet foods typically aimed for the hungry shopper. They are pricey because they look yummy and are convenient, but some will be healthy choices while others will be delectable and fat-laden.
You will find other prepared foods areas placed throughout the store. If there are labels, read them to see the fat, sodium and calorie content. Don't assume something is healthy simply because it designates itself "meatless" or it resides in a natural-foods market. It may be loaded with oil, cheese or heavy sauces.
Love desserts? Who doesn't? You will find lots of tempting sweets at these markets. Again, read labels. Fat-free usually means more sugar has been substituted, and sugar-free can mean the fat content is high.
Dear Cindy,
The whole-foods market seems to be exploding in popularity. I know it is organic and better for us, but it can be really expensive. What are your thoughts on shopping at organic food stores? - Denise
Dear Denise,
Thanks for posing a mouthwatering question - your observation is right on. While natural or organic food markets are not in every city, they are growing by leaps and bounds. They are cropping up in pharmacy aisles, farmer's markets or wherever they can plant themselves. But with grocery budgets being stretched to the limit, should we be shopping there? The answer is yes, but only if you know what foods you should buy and what foods you should leave behind.
On the whole, they will get a thumbs-up from me because having alternatives and having a bountiful choice will always be a plus for the consumer. Health-conscious shoppers who are interested in foods that are free of preservatives, growth hormones, antibiotics and trans-fats will undoubtedly have a large selection, which is a nutritional step in the right direction.
But the natural-food industry is like every other industry. The buyer must beware that every item sold in a natural-food store is not necessarily healthy. They employ savvy marketing teams who make a living by tempting you to fill your cart not only with the healthiest foods but also with those with the greatest profit margin. Here's how to be a smart shopper in natural/organic food markets.
The term "organic" means the food is more than 70 percent free of pesticides, fungicides, herbicides, growth hormones, antibiotics, irradiation and genetic modification. This is a valuable distinction. However, "organic" does not mean the food is low in fat, sodium, calories or that it is healthy.Be very selective with the food displays at the entrance of the store. These are the grab-and-go gourmet foods typically aimed for the hungry shopper. They are pricey because they look yummy and are convenient, but some will be healthy choices while others will be delectable and fat-laden.You will find other prepared foods areas placed throughout the store. If there are labels, read them to see the fat, sodium and calorie content. Don't assume something is healthy simply because it designates itself "meatless" or it resides in a natural-foods market. It may be loaded with oil, cheese or heavy sauces.Love desserts? Who doesn't? You will find lots of tempting sweets at these markets. Again, read labels. Fat-free usually means more sugar has been substituted, and sugar-free can mean the fat content is high.Expect to be introduced to a wide variety of cheeses. Expect to pay handsomely for them as well. Natural markets cater to a wealthy clientele, so don't go in expecting healthy bargains. However, for those who like to experience exotic cheeses, you'll find great choices. Modest amounts of great cheese will always be better than large amounts of so-so cheese in my opinion. As a rule, cheese is a high-calorie food, so compare the differences and weigh your options.Like buying in bulk? Here's your chance. These markets pride themselves on the self-serve bin offerings. You'll find staples in large bins but beware the temptation of super-sizing your selections.Cookies and crackers earn lots of valuable shelf space in the natural markets, and they are popular with informed shoppers as they are trans-fat-free. Read the labels, however, and select ones that have not replaced trans-fats with saturated fat.The frozen section is there for people looking for a quick, healthy dinner or snack. Some are worthy and many are not. Pay attention to the nutritional information and scrutinize with choosing for convenience. Don't be surprised to see high-fat and high-calorie offerings just as you would in a traditional supermarket.Product placement plays a key role in moving expensive or designer items out of their stores. You might have just handpicked a colorful array of fresh greens and placed them into a biodegradable bag. So far so good, until you notice that next to the beautiful greens are sinful selections of dressings, some of which are packed with fat, sugar and sodium. Choose light dressings or herb-infused vinegars instead. After all, if the greens are fresh and tasty, why cover them up with heavy, overbearing dressings?Canned goods will be much better looking. For instance, stylish soup cans won't necessarily be filled with healthy soups. Wise shoppers have strong-armed companies into making low-sodium soups. These are the ones that should end up in your basket.Beware the bakery, where pastry chefs become quite adept at making empty calories look beautiful. Many feel entitled to include a few tempting treats, rationalizing that everything else in the cart is healthy and good for them. The problem is the U.S. Department of Agriculture doesn't require nutritional labeling on foods that are prepared at the retail outlet, so it is impossible to know how much sugar and fat goes into each. Read the listed ingredients, remembering that the first items listed are what make up most of the dessert.As consumers who are concerned about our health, it is important to know what makes up the food we eat. Organic and natural food markets are only as good as we make them. Just as in any food market, we must read labels and select only the cream of the crop. Good and bad food choices are readily available everywhere.
Cindy Boggs, fitness consultant, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training and healthy eating to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com">cindys...@aol.com. Look for her fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her Web site www.cindysays.com or contact the YMCA at 340-3527.
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