Shopping Tips & Additives

By Nicola Galloway

When visiting the supermarket we need to be a conscious shopper to get the most nutrition from your food. Some foods i.e. white sugar, are empty nutrient foods. Empty nutrient foods provide energy but very little essential nutrients such as vitamins and minerals. While whole foods such as whole grain bread & crackers, vegetables and fruit, contain an abundance of vitamins and minerals, and energy to support healthy bodies. (selection of notes from Nicola's supermarket tour).

Healthy shopping tips

1. Shop on the periphery of the supermarket. These outer isles are where the fresh, nutrient loaded foods are located.
2. Select fresh vegetables first and build the week's menu around this. Where possible eat in season and support local producers. It will not only be cheaper but contain a higher nutrient content than imported produce.
3. Limit highly-processed food. Located in the middle isles, processed foods have a long shelf life. The longer a food sits on the shelf the lower the nutrient content. Fresh is always best.
4. Buy dry goods - rice, nuts, flour - loose to reduce packaging and cost. Purchase small quantities at a time to ensure freshness and use within a few months.
5. Focus on foods which have a high nutrient density such as whole grains, nuts, seeds, legumes and quality sources of protein. Limit empty-nutrient foods - cookies, ice-cream etc.

Additives to be aware of...

Nitrates (251) - a preservative in processed meat - bacon, ham, sausages, salami, smoked chicken - and some processed cheese products.

*Nitrates may combine with amines in the stomach and saliva to produce carcinogenic nitrosamines. Eaten with Vitamin C rich foods (fresh fruit & vegetables) reduces the effect.

Sulphites (220 - 228) - preservative found in dried fruit, wine and cheese.

*Some people are sensitive to sulphites resulting in rash or respiratory symptoms. Can destroy essential nutrients including B vitamins.

Mono Sodium Glutamate (MSG or 621/622) - used as a flavour enhancer in snack foods - chips, crackers, soup mix, noodles, pasta meals - and fast foods.

*Not always labeled as MSG or 621 on packaging other names include flavour enhancer, yeast extract and natural beef flavouring.

Source: The Chemical Maze by Bill Stratham

In conclusion - don't get too caught up with numbers - choose products with natural ingredients and enjoy the food you eat!

About the author

Nicola Galloway is a trained chef with a diploma in natural nutrition (Canada) who is passionate about the benefits of healthy and flavoursome food. Raised by two doctors, her focus on health was never far behind her love for creating good food. She is the author of two recipe books; Alive - Food for Health and Vitality, and Cooking for your Child - healthy recipes from first foods to school lunches.

Nicola's mission in life is to inspire others to make healthy food choices and enjoy the art of cooking. She lives in Nelson, New Zealand with her family.

For more information go to www.nicolagalloway.com