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Eat This, Not That

An easy guide to making healthier choices at the grocery store.

Eating healthier doesn’t have to be complicated.

It can be as simple as making smarter choices at the grocery store by opting for the more nutritious version of foods you already eat.

In honor of Nutrition Month, Amy Qazi – Second Harvest Food Bank of Middle Tennessee‘s Registered Dietitian – explains what foods you should add to your shopping cart and what foods you should skip.

Eat 100% Whole Wheat Bread, Not Multigrain Bread

100% whole wheat bread is made from the entire grain kernel, so it’s packed with heart-healthy fiber. Multigrain bread may sound extra healthy, but it’s just bread that contains multiple grain varieties with no guarantee that any of them are whole grain.

Eat Greek Yogurt, Not Regular Yogurt

Greek yogurt almost always contains twice as much protein as regular yogurt, which means it keeps you feeling full longer. It also has fewer carbohydrates than regular yogurt, making it a better option for diabetics managing their blood sugar.

Eat Canned Fruit with No Syrup, Not Canned Fruit with Syrup

Canned fruits can be a great option, if you carefully read labels. Fruits that say “canned in light syrup” or “canned in heavy syrup” have extra calories and sugar. Look for cans that have no sugar added or no syrup.

Eat Smoothies, Not Juice

A homemade fruit and vegetable smoothie is a refreshing snack that is loaded with vitamins, minerals, and fiber. In contrast, fruit and vegetables juices have less fiber and more added sugar.

Eat Brown Rice, Not White Rice

Brown rice is a better option, because it contains all three parts of the rice grain. During processing, white rice is stripped of the most nutritious and fiber-rich parts of the grain, the bran and germ.

Eat Low Sodium Beans, Not Regular Beans

Canned beans are often packaged with unnecessary sodium, which can contribute to heart disease and high blood pressure. Opt for low sodium options, but if you can’t find any, try draining and rinsing your beans to remove excess sodium.

Eat Hearty Cereal, Not Sugary Cereal

The difference between a hearty cereal and a sugary cereal is fiber and sugar content. Look for cereals that have at most 8 grams of sugar per serving and at least 5 grams of fiber per serving. This will ensure you start the day with sustainable energy, not a sugar rush.

This March, we’re partnering with Lifepoint Health to observe Nutrition Month and bring awareness to the relationship between health and hunger. Join us in making communities healthier.

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