Tuesday, June 8, 2010
College students take on calculus tests with ease, whip out 30-plus page papers and deliver in-class presentations without breaking sweats. Yet, all too often, otherwise confident people are struck with fear by thoughts of grocery shopping.
Without Mom around to keep the pantry stocked, college students must independently navigate the supermarket.
True, the latest study findings and nutrition tips can be confusing. What’s more, cryptic food labels can be enough to make any person toss the salad aside and reach for a Snickers.
Simply developing a basic understanding of food labels goes a long way toward making healthy eating stress-free — no need to call Mom for support while sobbing in the cereal aisle.
First of all, foods without any labels are usually the healthiest. Fresh fruits, vegetables, nuts and grains are winners when it comes to making diet-friendly choices. As a general rule, the less processed a food item, the better its nutrition.
Author Michael Pollan simplifies this concept, saying, “Eat food, not too much, mostly plants.”
Processed foods are often made by taking naturally healthy foods, stripping them of nutrients and morphing them into something unrecognizable, à la Twinkie.
Few people claim that sugar-laden treats have health benefits. However, sometimes making good choices isn’t so simple as picking whole wheat toast over Pop Tarts.
For example, “enriched wheat flour” sounds pretty good. If the package says, “enriched” then it must mean its even healthier, right?
Not so. Enriched wheat flour is made by removing the germ and bran, the most nutrient-rich portions of the grain. Artificial vitamins and minerals are added, but this faux-food doesn’t parallel the original grain’s nutritional profile.
As with any diet guideline, eating whole foods is not an end-all rule. The second best option to straight-from-the-garden foods are meals prepared at home. This allows for complete control over ingredients.
There is also a time and place for pre-made foods. It may be best to eat whole foods all the time, but it just isn’t realistic. And, the surest way to bust any healthy eating plan is to make it stressful.
If nothing sounds better than a frozen meal, then go for it. Just take on the supermarket equipped with a few tips for label scanning.
The Food and Drug Administration moderates what claims on food labels mean. For example, “fat-free” means less than .5 grams of fat per serving, “low fat” means three grams of fat or less per serving and “less fat” means 25 percent or less fat than comparison foods.
Now, it is pretty ridiculous to expect any non-dietitian to enter a supermarket with complete knowledge of these terms. Instead, just think critically of what the labels most likely mean. Although the claims can be confusing, they aren’t meant to be deceptive.
Any college student capable of surviving Math 101 is more than able to make healthy eating choices.
So, wipe off those tears and confidently tackle the grocery store.
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