10 items to keep off your grocery list

10 items to keep off your grocery list

Steer your grocery cart clear of products that offer little nutritional value; then you can opt for healthier alternatives.
Updated:
2009-10-17 21:55
Published:
2004-04-02 00:00
By 
Vanessa Hurley

10 items to keep off your grocery list

Each time you stroll down the aisles of your grocery store you're presented with many options, but some of the products you add to your cart will deliver more nutritional rewards than others. If you're looking for ways to eliminate some of the "less healthy" foods from your diet, the grocery store is a good place to start. Remember that no food should be considered "bad" for you and all foods can be included in a healthy diet -- in moderation.

1. Soft drinks
The average 12-ounce can supplies about 10 teaspoons of sugar and has no nutritional value. Some varieties contain caffeine which can leave you dehydrated. In addition, soft drinks can end up replacing more nutritious and hydrating beverages like milk and water.
Alternative: Swap the soda for water or low fat/skim milk.

2. Potato chips
A handful every now and then is fine, but how easy is it to stop there? Generally speaking, most varieties of chips are composed of saturated fat, sodium and empty calories. While some companies are starting to fry their chips in heart-healthier trans-fat-free oils, the fat and calories still add up.
Alternative: Baked potato or tortilla chips are lower in fat and calories.

3.Fruit-flavoured beverages
Many varieties contain a minimal amount of real fruit juice -- the rest is water and sugar. Because the juice content is negligible, the beverage provides little nutrition and zero fibre.
Alternative: Enjoy a piece of fruit. It contains fewer calories, more nutrition and plenty of fibre (even more than a glass of real fruit juice).

4. Doughnuts, along with pies, cinnamon rolls and other pastries, are often packed with artery-clogging saturated and trans fat. These calorie-laden foods are made primarily of fat, white flour and sugar and contain next to no nutrition.
Alternative: A low fat, high fibre fruit muffin will keep you feeling satisfied and sustain your energy levels throughout the day.

5. Bacon, along with hotdog wieners, sausage and bologna can be high in saturated fat, preservatives and sodium. And a diet high in sodium can lead to high blood pressure.
Alternative: Reduced fat/reduced sodium bacon, turkey bacon and veggie bacon, lower fat hotdogs, turkey or veggie dogs.

6. Pre-packaged lunch kits tend to contain high sodium, high-fat processed cheese and deli meat, along with trans-fat-laden crackers, and a sugary, high fat dessert to top it off. Weighing in at about 620 calories, 33 grams of fat (13 of which are saturated), and 1,000 mg of sodium, is the convenience really worth it?
Alternative: Whole-wheat crackers with low fat cheese, low fat deli meat and a piece of fruit.

7. Instant noodles are often coated in artery-clogging hydrogenated fat such as palm oil. One 85 gram package contains about 16 grams of fat and loads of sodium.
Alternative: Look for noodles made without oil. Add some reduced-sodium broth and veggies of your choice.

8. Chicken nuggets can be breaded, deep-fried and bursting with saturated and trans fat. And most brands tend to use dark meat which is even higher in saturated fat than its white counterpart.
Alternative: Chunks of chicken breast coated in whole-wheat bread crumbs and baked in the oven.

9. Canned luncheon meats are among the least healthy sandwich fillers. They are often high in total fat (a 60 gram portion contains approximately 14 grams of fat), saturated fat and sodium.
Alternative: Try lean varieties of deli meat such as ham or turkey. Freshly sliced deli meat has less sodium than packaged.

10. Meat pies
One pie contains about 450 calories, 30 grams of fat and 1,180 mg of sodium -- almost half your daily allowance! If you're concerned about your heart health, consider eating them less often.
Alternative: Chicken or beef stew with a whole-wheat roll.

While this list doesn't include all of the "less healthy" foods found in grocery stores, it gives you an idea of what foods you should consume less often. Be sure to read nutrition labels to make an educated decision before buying. If you'd like more advice, seek out a local nutritionist or dietitian who provides supermarket tours.

Trying to lose weight? Check out these websites that will help you succeed.

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  • Cathy Greenaway wrote:

    Apr 12, 2004

    2009-09-22 10:47 AM

    You should add canned soups to your list. I make all soups from scratch. It is cheaper, but more importantly you can adjust the salt and the freshness of the vegetables are much more nutritious.

  • robert learning wrote:

    Apr 12, 2004

    2009-09-22 10:47 AM

    what do you think of petes tofu to go? when is someone going to hold manufacturers accountable for putting these kinds of crap on our grocery shelves? i tried vegan for forty days i'm telling you very slim pickins in the regular grocery stores. thanks for the info

  • Deanna Turner wrote:

    Apr 06, 2004

    2009-09-22 10:47 AM

    Great Article!!! Very Clear, truly adds value to my shopping (what not buy) cart. Thanks very much!! (mother of two children)

  • Derrick wrote:

    Apr 05, 2004

    2009-09-22 10:47 AM

    Great informative article! Although we are regularly told to avoid many of these items, there is not much of an explanation why we should. This article gives great reasoning as to why these items are better off being replaced by the suggested alternatives. Keep the great information coming!

  • Rosaria McCran wrote:

    Apr 12, 2004

    2009-09-22 10:47 AM

    It put a smile on my face to realize that I don't put any of those items on my grocery list. It was news to me that instant noodles have that coating on them. Thanks for the information.

  • Heather wrote:

    Apr 12, 2004

    2009-09-22 10:47 AM

    Hi; You forgot to mention that button mushrooms, in studies are shown to cause tumors in rats.. one should go for portebello or shitaki mushrooms. Thank u Heather Lee

  • Melanie Zwicker wrote:

    Apr 12, 2004

    2009-09-22 10:47 AM

    Excellent info. I did not know that about the lunchables. Thanks!

  • Rita Pulsifer wrote:

    Apr 14, 2004

    2009-09-22 10:47 AM

    Just received the May homemakers magazine. How timely, I have just started a fitness program using a stability ball. Can't wait for more exercises. Love all the dietary tips, enjoying your website.

  • Gary Whitman wrote:

    Apr 12, 2004

    2009-09-22 10:48 AM

    Vanessa Hurley Great Info! First time to read your article. Found it very helpfull. Always room for more items like these on healthy life choices. Thanks Gary Whitman

  • Ingeborg Hestvik wrote:

    Apr 12, 2004

    2009-09-22 10:48 AM

    Please write more about this (like "Zoodles" etc.), as some parents in my childcare do not wish to be informed by me that they feed their children bad food. These parents are educated people with degrees and need to hear or read this from "experts".

  • Tony wrote:

    Jun 08, 2005

    2009-09-22 10:48 AM

    What we eat without thinking!! It's scary stuff!!Thankyou for making it clear.

  • Gwen wrote:

    May 11, 2004

    2009-09-22 10:48 AM

    Great Article! I found it very informative and have actually started to shop more using the suggestions. I find that I am feeling better everyday with less of the chemicals and other additives that they use now to put into our PROCESSED food to make it last longer. Keep up the great work on this site. I love coming here.

  • Anita Townson wrote:

    May 11, 2004

    2009-09-22 10:48 AM

    Was this article written to get the attention of people who just dropped in from another planet; how about writing something on dietary information we haven't all heard ten times over. Can't believe people are paid for this boring tripe. You are however not the only ones spewing forth the same old tired stuff: TV and radio do it daily as well. Someone please crack a new egg. Cordially, Anita Townson

  • Michelle M wrote:

    Jun 06, 2005

    2009-09-22 10:48 AM

    A useful article with information that bears repeating. A great low- or no- fat alternative to high-fat, high-sodium cold cuts is the wide variety of veggie deli slices. Yves brand alone has products that taste like ham, turkey, salami, bologna, etc, not to mention hot dogs and burgers, chicken nuggets and so on. No, I don't work for the company, but I've found their products the most tasteful and economical.

  • Marie-France wrote:

    Mar 13, 2006

    2009-09-22 10:48 AM

    Why do you think people eat chicken nuggets?: they don't have the time to cook chicken in bread crumbs. meat pies: who knows and has the time to make your stews to replace the meatpies? People actually buy fast cooking food because they aren't home makers. they have jobs. but they still eat well anyways. If I'm thirsty, I'll drink. I won't EAT fruits. and stop pushing low fat milk. milk is good. period.

  • T.Howe wrote:

    Feb 15, 2005

    2009-09-22 10:49 AM

    The most informatiave article I've ever read. I take time to read labels on food products, probably due to the fact that I am retired and do not have to rush while shopping and choosing whatever appeals to me at the time. So many couples, both work, always in a hurry to shop quickly, or find something quick for dinner, or lunches that they buy without thinking the damage it will do to their health eventually. Couples need to be encouraged to shop and choose wisely for health benefits for both their children and themselves. Little do they realize the sodium, fats, calories etc that eventually has severe health problems, which in turn will take them to a Doctor, prescribing pills to help make them better. Sad, but true. Thank you for your great article. Enjoy the homemakers information.

  • Cathy wrote:

    Apr 21, 2005

    2009-09-22 10:49 AM

    Thanks for the reminder. I think that deep inside we all know the foods to avoid. Some choices like chips and bacon should be quite obvious to everyone. "Most" prepared foods (eg. chicken nuggets, meat pies, frozen meals) are loaded with sodium and fat. Wake up and smell the coffee people!

  • Art Hoop wrote:

    Sep 21, 2005

    2009-09-22 10:49 AM

    Canadians need to know what they are eating. Young and old need to get off the sugar and salt and learn what to replace it with.These are the artices we need to read and understand ...Keep up the good work.

  • Lee McMaster wrote:

    May 11, 2004

    2009-09-22 10:49 AM

    Good article. Good tips. Also, look for the labels with the heart healthy logo on the top.

  • ryan rubio wrote:

    Jun 07, 2005

    2009-09-22 10:49 AM

    people really need to loosen up a bit, u might as well be telling people to be eating grass, and tree leaves..

  • Nicole wrote:

    May 12, 2004

    2009-09-22 10:49 AM

    This article was pointless. It provided ridiculous suggestions. Swap colas for skim milk or water? That's so very obviously a better suggestion that it's redundant. I was hoping for a little intelligence.

  • Karen wrote:

    Jun 09, 2005

    2009-09-22 10:50 AM

    The alternatives are OK, if you disregard taste *rolls eyes*

  • Betty McIntyre wrote:

    Jun 07, 2005

    2009-09-22 10:50 AM

    your article is great! The thing that I like is that you suggest an alternative instead of simply stating what not to eat.

  • Conscious wrote:

    May 12, 2004

    2009-09-22 10:50 AM

    DUH! got any new info?

  • zayde wrote:

    May 03, 2004

    2009-09-22 10:51 AM

    Thanks for a great article, though it showed me nothing "new", it did reaffirm my healthy eating habits. (I'm almost 70 and live alone) One forgets, through the years, how well one eats and needs some reassurance that what we ingest, is good for us and the habits aquired through the years are Good Habits. thank you for the reaffirmation! So good Health to you all, G-dbless, Zayde

  • bigbossman wrote:

    Dec 06, 2006

    2009-09-22 10:51 AM

    always in moderation is what i say. This healthy eating all the time is very expensive and not very tasty. I agree there should be a balace between all the no-no foods and healthy eating. eat 5-10 servings of fruits and vegetables every day for a family of five will put you in the poor house very quickly

  • Gordon Robertson wrote:

    May 12, 2004

    2009-09-22 10:51 AM

    Your article re bad foods has several pieces of inaccurate advice. For one, there are 'diet' soft drinks available like Diet Sprite which contain no sugar. Of course, there are those who would pan aspartame (sweetner) as being just as bad, due to the theory that it produces a harmfull alcohol (formaldehyde) in the body. However, tomatos produce more of this alcohol than aspartame. Secondly, you refer throughout your article to artery-clogging fats. It's a myth that cholestrol clogs arteries. The culprit has been more recently identified as lipoprotein A. It does its dastardly deed by attaching itself to ruptures in the artery walls, which are essentially scabs caused by blood leaking into the artery. The arteries themselves become compromised by an insufficient amount of Vitamin C in the diet. This theory was proposed by Dr. Mattias Rath and the late, great Linus Pauling. According to Pauling a proper combination of Vitamin C and the amino acid Lysine, would reverse this process, essentially reversing heart disease in the process. Of course it will take the medical community another 50 years to catch with with Pauling's brilliance. You don't win 2 uncontested Nobel Prizes for nothing. There are people in this world who live on diets which are extremely high in fats. The native Eskimo and the Masai tribesmen of Africa are examples, yet heart disease in these populations is unknown. The cholestrol theory dates back to the Framington study of 1954, and is still a theory.

  • Crystal wrote:

    Mar 13, 2006

    2009-09-22 10:52 AM

    Very informative. I shared it with my family and friends!

  • Kate wrote:

    Aug 01, 2008

    2009-11-18 2:59 PM

    I don't buy anything on this list already. What else should I be avoiding?

  • Doris Jung wrote:

    May 12, 2004

    2009-11-18 3:00 PM

    Thank you for educating the public on the importance of eating nutritious food to prevent degenerative diseases. Good job and keep it up!

  • Anne Salhani wrote:

    Jun 06, 2005

    2009-11-18 3:00 PM

    I really enjoy all the nutritional and healthy living articles that you put out. I find them very informative and easy to incorporate into my busy lifestyle. I would, however, like to see an article on my actual daily requirements with respect to vitamins and minerals. Everyone says you need to get the right amounts of this and that, but I find it difficult to find the correct amounts. This includes sugar and cholestral. Thanx for reading

  • NOREEN BARRIE wrote:

    Jan 20, 2005

    2009-11-18 3:00 PM

    GOOD MORNING: I JUST READ YOUR ARTICLE ON 10 ITEMS TO LEAVE IN THE GROCERY STORE AND I AM HAPPY TO SAY I KNEW 5 OF THEM BUT THE REST SURPRISED ME, BUT THANK YOU FOR PUTTING ME IN THE RIGHT DIRECTION TO TRY TO LOSE WEIGHT,SINCE I FOUND OUT AT THE DOCTORS OFFICE I HAVE GAINED 6 POUND OVER THE HOLIDAYS AND NOW THE OBJECT IS TO GET RID OF THEM AND YOU HAVE GIVEN ME A FEW CLUES,NOW ALL I HAVE TO DO IS FOLLOW THE SUGGESTIONS. THANK YOU VERY MUCH,BUT AT THE AGE OF 65 YOU WOULD THINK I WOULD KNOW ALL ABOUT THESE IDEAS BY NOW. THANKS!

  • kay wrote:

    May 11, 2004

    2009-11-18 3:00 PM

    How many times do we have to be told the same thing. Move on, find something new to write about. It's getting a little boring.

  • JP wrote:

    Jun 06, 2005

    2009-11-18 3:01 PM

    Item 9 luncheon meats - don't recommend deli meats over canned due to cancer-causing nitrates found in them -- Maple Leaf canned sandwich meats are nitrate free!

  • Shamilla wrote:

    May 11, 2004

    2009-11-18 3:01 PM

    Great information that I can print and make my kids read too. It's good to tell them why we shouldn't eat some of these foods but it always helps if an article like this can reinforce some of these things. Shamilla

  • Alyse wrote:

    May 11, 2004

    2009-11-18 3:02 PM

    Good information!! It is true, no one ever explains WHY we shouldn't eat these foods so we just assume they obviously aren't THAT bad!!! haha, well.....good article!!!

  • Angela B. wrote:

    Jun 06, 2005

    2009-11-18 3:02 PM

    Don't forget the cookie/candy/snacks aisle! With so many varieties of mouth-watering, tempting little biscuits out there -- it's easy to bend the rules a little and grab a batch. Cookies are stocked full of saturated fats, and full of sugar. Stick to the increasingly popular low-fat rice crackers, or soy crips.
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