Healthy food doesn’t have to cost more

Consumer Report

When shopping for groceries and trying to decide between two items — say, brands of granola bars — how do you determine which is healthier?

Doing a little fact-checking as you shop can help you choose what’s good for both your health and your wallet, says Consumer Reports. Here’s how. 6 Ways to Shop Smarter 1. Keep “healthy” in perspective. In some cases, foods we may think of as healthier are costlier. For instance, organic foods are often more expensive than their nonorganic counterparts. It’s important to know, however, that while organic food is guaranteed to be pesticideand antibiotic-free, it isn’t generally considered to be nutritionally superior. And some healthy foods are notably inexpensive: whole grains, beans and peanut butter, for instance, especially store brands.

2. Resist the allure of such claims as “healthy” and “natural.” Technically, if manufacturers want to use the term “healthy” on a product, it must meet certain Food and Drug Administration nutrition standards. For example, products labeled as “healthy” that contain fats can have no more than 1 gram of saturated fat per serving. And foods that bear the claim must contain less than 480 milligrams of sodium per serving.

But Consumer Reports’ nutrition experts say that those requirements exclude some important components of health; they make no mention of sugars, for instance. And the term “natural” isn’t regulated, so there’s no guarantee it means anything beneficial for your health.

3. Scan the nutrition panel on the back or side of the package. When looking for healthy foods, be on the lookout for products low in saturated and trans fats and sodium. And check for the daily values of nutrients such as vitamins A, C and D, calcium, iron and potassium: 20 percent or more per serving means it’s a good source. Scan for fiber as well. When you’re looking for healthy foods, keep an eye out for those added sugars. For example, ingredients ending in “ose” — sucrose, fructose and maltose — are just some of many names added sugars go by.

4. Shop for produce strategically. Stick to in-season fruits and veggies, which are generally cheaper and more flavorful than items that travel a long way to reach your store. If you’re craving blueberries in January, however, head to the freezer case. Frozen produce is usually just as nutritious as fresh.

5. Toss out less of what you buy. On average, a family of four wastes up to $1,500 worth of food each year. Making better use of your freezer can help. Buy fresh produce in season and freeze some for use later. Overripe fruit that’s frozen, for example, can be added to smoothies, breads, jams or sauces.

6. Opt for fewer ingredients. It’s often healthier to lean toward whole foods — fresh fruits and vegetables, whole grains and lean proteins — rather than packaged, more processed items. And when you’re buying boxed or canned foods, Consumer Reports’ nutrition experts advise that you choose those with shorter ingredient lists.

To learn more, visit Consumerreports.org.