STEP OUTSIDE YOUR CULINARY COMFORT ZONE
Christine Rubi-Cruz, the Wellness & Lifestyle Manager of Cold Storage Singapore, insists that there are no hard and fast rules for healthy shopping.

“I think the key to healthy shopping is to always ensure that the shopping cart will be filled with a variety of different foods. Generally, it’s preferable to have more plant-based foods,” said Christine. She added that they can be fresh, frozen or packaged, and urged shoppers to make sure they use fresh foods before they spoil or start losing their nutritional value. It would be a sin to see Nature’s bounty in the bin!

“To further introduce variety, try out one or two new items that are not normally part of the meal,” urged Christine. This is especially helpful in broadening the taste horizons of children, since research shows that adult food preferences start to form early in life.

EAT FIRST, THEN SHOP
Christine urges shoppers not to hit the aisles with growling stomachs.

“Shopping hungry tends to make you shop more! Everything can look so tempting, delicious and nice to have. Research suggests that hunger promotes the desire to acquire -- not just food but also non-food items,” shared Christine.

Christine also spoke up in defence of packaged food. “Some health-conscious shoppers totally avoid packaged food as they assume it’s not nutritious as fresh. However, with a better understanding of labels, you will understand that it’s not the cartons, the cans, the bottles or the packs that make food ‘bad’ – it’s the added fancily-named artificial ingredients and flavourings that make packaged food unhealthy,” said Christine.

In fact, freezing, some forms of processing actually extend the shelf life and therefore the nutritional value of many healthy types of food such as frozen fruits and vegetables, rice, grains, cereals, muesli, pasta and so on.

Shopping lists and menu plans are also good ideas for those who have the luxury of time to prepare them. They help you to avoid impulse buys, and save money –that you can splurge on healthy gourmet ingredients.

CLEAN UP YOUR PANTRY AND FRIDGE
If you’re serious about cleaning up your kitchen, Christine recommends that you scrutinise ingredient labels and clear your pantry of foods that contain high fructose corn syrup, hydrogenated fats, sugar listed as the first or second ingredient, and other strange chemical-sounding substances that you are not familiar with.

You should also do a routine expiration date check and toss any foods that have outlived their ‘use by’ or ‘best before’ dates.

Christine also urges households to minimise in-house treats to just one or two. Instead of the usual suspects, you should stock up on healthier snacks such as nuts, seeds, whole or cut fruits and veggies, which you can juice or munch on.

She also suggests that treats are confined to an occasional indulgence when you eating out in restaurants.

Chilled leftovers should always be consumed within 24 hours. Not only can cooked food harbour bacterial contamination, but its nutritional value diminishes over time. It’s better to freeze portions for later use.

An added bonus – clearing out your fridge and cupboards will make your kitchen much roomier and easier to navigate. The pleasure of cooking, buoyed up by the knowledge that you are caring for the health of your family, can only grow.

HEALTH IS WEALTH
Though some unhealthy foods may seem ‘cheap’, Christine suggests that lowest price-based shopping is false economy.

“If a large item carries a low price tag, look at what’s in it and ask yourself – is it really cheap when you consider all those empty calories? Instead, change your mindset and choose foods that are packed with 100% real ingredients that your body can easily digest and use,” advised Christine.

HEALTHY AND THRIFTY SHOPPING TIPS
Christine shares her checklist:

• Buy frozen fruits or vegetables – contrary to common misconceptions, frozen fruits and vegetables can be as nutritious (or more so) than fresh. They are usually flash-frozen at the point of picking so there is minimal nutrient loss compared to ‘travelling’ fresh produce. It prolongs shelf life too!
• Skip sugary soda, cookies, treats and salty chips – you can cut cost and improve your physical and financial health!
• Protein sources (such as meats and fish) are usually the most expensive items in a supermarket. Try to purchase less expensive cuts and practise portion control. Or better yet, switch to plant-based proteins once in a while – canned beans, legumes or mock meats (like the brand Caroline’s) are healthier and often cheaper.
• Make a shopping list and stick to it. The more prepared you are, the less impulse purchases you’ll make.
• Take advantage of on-sale items – always visit the Wellness4Life aisle at your local Cold Storage to check what’s on offer.

See, health is not only wealth – it can save you money, too. And we’re not talking just the bottom line on your supermarket receipt. Medical bills don’t come cheap, and neither do weight loss programmes and personal trainers.

Shop healthily and enjoy the journey up and down the supermarket aisles – all the way to good health, good looks and vitality!

With thanks to:

Christine Rubi-Cruz
Wellness & Lifestyle Manager
Cold Storage Singapore