The choice of food in the supermarket is huge. However, this does not necessarily make shopping easier, especially if you have set yourself the goal of healthy shopping. After all, whether a food product is healthy or unhealthy is of course not stated on the package. At least not honestly.
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There are all the more deceptive packages, i.e. products that contain a lot of fat or sugar, for example, but make a healthy impression at first glance. Anyone who is dazzled by pretty colourful packaging or slogans like “fit”, “light” or “made according to grandma’s recipe” and doesn’t take a look at the ingredients has already fallen into the trap.
What you should not buy in the supermarket
But then how do you manage to shop in a healthy and balanced way? Quite simply: By acquiring a little nutritional know-how. And since this is something you learn best from professionals, we asked 5 nutrition experts which foods are the absolute no-go for them in the supermarket.
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First, “Don’t touch the prepared food.”
You may know Dr. Anne Fleck from NDR -series “The Nutrition Doctors”. The internist, rheumatologist and nutritionist is also a successful author. Her current bestseller: “SCHLANK ! and healthy with the Doc Fleck method” (Becker Joest Volk Verlag, 30 Euro).
The answer of “Doc Fleck” is clear: “Ready meals do not come into my shopping cart, because they are much too overloaded with calories with not optimal nutrient yield.
Ready meals contain a lot of additives and only little taste. © Monkey Business Images / Shutterstock.com
Tip from the expert: “With a little foresighted planning, healthy dishes can be cooked in a short time and perhaps even pre-cooked for the following days. So you alone decide what and in what quality is put into your cooking pot and thus into your body.
2. “No cheap meat, fruit and vegetables from faraway lands!”
Uwe Schröder is a graduate ecotrophologist and works at the German Institute for Sports Nutrition e.V. (DiSE ) in Bad Nauheim. He and his colleagues regularly provide Men’s Health with expert advice on sports nutrition.
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“For ethical reasons, I don’t buy cheap meat, and I don’t buy cheap fruit and vegetables from faraway places.” The expert also does not touch puff pastry and baked goods baked in fat: “Nobody really needs these bad fats in combination with the quickly available cereal carbohydrates”, says Schröder.
His tip for healthy shopping: “In the supermarket, generally avoid all products that have been (extremely) processed and contain many additives.”
If you are uncertain while shopping, always take a look at the list of ingredients. How many ingredients are listed here? And even more important is the question: How many of them do you know? Because, especially in finished products, additives with unpronounceable names are used that you would normally never eat.
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Stick to a simple rule: the fewer ingredients a product contains, the better.
3. “Beware of meat from conventional farming and sweeteners!”
The graduate ecotrophologist from Amsterdam has been working successfully as a freelance food journalist and cookbook author for many years. In the GU -In her kitchen guide series, for example, you will find several of her books, for example on the subject of low carb.
“Conventional chicken does not go in my cart.” The reason: “Studies show again and again that chickens get a lot of antibiotics and other medications because of the way they are kept – I don’t want that on my plate.”
Do not buy cheap meat from discount stores. © Africa Studio / Shutterstock.com
But that’s not all: “What I generally ignore in the supermarket are all products with artificial sweeteners. What bothers me is the unnatural sweet taste and the often metallic aftertaste. Studies also show that sweeteners mess up our metabolism and make us eat too much.”
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Four. “No packaged sausage and no soft drinks!”
Dr. Matthias Riedl works in Hamburg as an internist, specialising in nutritional medicine and diabetology. He belongs to the NDR -Docs, is medical director of medicum Hamburg, the largest specialist practice for diabetes and nutrition and a successful author of books. His latest work: “Eat yourself healthy. My nutritional knowledge and 150 recipes for a good, long life” (GU for 30 euros).
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In the shopping cart of the well-known nutritionist you can find everything, but certainly no ready-made products, such as frozen pizza or packed sausage. “Actually, for me, almost everything is a no-go that the industry has had too much control over.” The expert at the supermarket also gives a wide berth to cola. Because soft drinks contain plenty of sugar or alternative sweeteners that your body can easily do without.
5. “Low sugar, high fat, low gluten!”
Dr. Burkhard Jahn is a general practitioner and nutritionist with his own practice. He also deals with the topics of anti-aging and overweight. He has also written a book on the subject: “Das dicke Ende. Why you are fat. Why it can’t stay that way. How to lose weight (braumüller, for 22 Euro.)
Healthy shopping is neither complicated nor expensive. © Syda-Productions / Shutterstock.com
Dr. Jahn has numerous foods on his personal blacklist. In addition one must know: His wife is Veganerin and also he avoids many animal products. When shopping, the motto “eat better naturally” therefore applies. “That means making as much as possible yourself and buying as little as possible convenience food.” This way you have it in your hand which ingredients end up in your food – and not the manufacturer.
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Dr. Jahn’s No-Gos at the supermarket:
- Meat and dairy products from conventional farming
- Fruit yoghurts (contain mountains of sugar and often not even fruit)
- Fruit juices (with the exception of some Demeter juices)
- Ready-made pastry (bad combination of sugar and trans fats)
- Gummy bears (contain gelatine and too much sugar)
- Ready-made sauces
“It makes sense to buy as much as possible in the health food store. There you can be relatively sure to get products with natural ingredients,” says the expert. But the same applies to the organic food store: read the labels. And look out for little sugar, good fats and little gluten. Of course, sugar and bad fats are not healthy all at once just because they come from the organic food store.
What food should I buy in the supermarket?
There is a fairly simple rule of thumb for healthy shopping: buy fresh groceries plus stock up on healthy supplies. A healthy diet basically only needs this very simple trick – whether you are single or live with a family.
Make a small but nice supply of healthy food at home, which you store in the pantry and in the freezer. This way you always have the basics for a balanced and healthy meal at hand.
Best preparation for the perfect purchase: Write a list! © Goksi / Shutterstock.com
But of course fresh goods should also end up in your shopping cart, such as fruit and vegetables. Canned pineapple is not a good alternative to fresh fruit. Frozen vegetables or fruit (e.g. berries) are a good choice. Just to be on the safe side, pay attention to the ingredients.
These foods should regularly land in your shopping cart:
- Fresh fruit and vegetables, preferably seasonal and regional
- Fish and meat (fresh from the counter or frozen)
- TK -herbs and TK -vegetables, like broccoli
- Low-fat dairy products (natural yoghurt, low-fat curd, cheese)
- Pulses (dried or canned)
- Rice and wholemeal noodles
- vegetable oil (rapeseed oil is a great all-rounder)
In general: Cooking yourself is great, finished products poo! Finished products include not only classic microwave dishes, but basically any product that has been processed in any way. Whether it is bag soup, frozen pizza or sweets. When shopping, it is better to use fresh food and healthy products that are easy to store. This not only saves calories, but also money.