Issue of December 3, 2017

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Shopping tips for healthy eating
by DOST–FNRI release

How should one choose foods that are affordable and nutritious?

The Food and Nutrition Research Institute of the Department of Science and Technology advised the public to prepare a list of weekly meal ideas before heading to the market and keep in mind the Food Guide Pyramid when shopping.

The FNRI said the list must be organized to ensure that essentials – rice, breads, and cereals; fats and oils; meat, fish, and poultry; milk and other dairy products; and vegetables and fruits – are listed to ensure that a variety of foods for the family’s nutrient needs will be purchased.

When time is short, the FNRI said shoppers should opt for vegetable salads or boil or steam green, leafy, or other vegetables and ready-to-eat fortified foodstuffs containing low fat, cholesterol, and salt. 

Shoppers should avoid going to the market or grocery when they are hungry to avoid unnecessary purchases.

There should also be a day and time set for shopping as it makes it easier to move quickly and easily through the store or market and helps the shopper stay focused on the market list.

The FNRI said it is best to buy fresh fruits and vegetables that are in season because these are cheaper.

The agency also reminded the public to read food labels so they can compare nutrients and ingredients between similar foodstuffs and determine the nutrients the food contributes to a person’s diet.

For farm products, like green leafy vegetables, tomatoes, fruits like bananas, papaya, mango, pineapple, the FNRI said the public should buy only the amount they can consume for a few days.

Buy meat, fish, and chicken, especially when they are on sale.

The FNRI said shoppers should include milk, cheese, yogurt and other dairy products, small fish like dilis in the list as these are easy ways to get the recommended intake of calcium that help prevent osteoporosis.

For frozen foods, choose those with low fat, cholesterol, and salt content.

The agency said canned fruits and vegetables are also good because they are similar and some are fortified, hence, higher in nutrients than their fresh counterparts.

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