Shopping for food

most people have an eye for quality. For some individuals they might opt to buy certain brands of different products perhaps due to experience or recommendations from peers and colleagues. Be that as it may, making a careful selection of any product is essential, and taking the time to examine the item can help. Today’s article focuses on shopping for food.

Though shopping for food is much different from that of times past –such as the utilising technology to do online grocery shopping redefining the experience, as well as large supermarkets chains with a wide variety of pre-packaged and canned foods compared to that of smaller shops. Also, consumers no longer have to wait for the shopkeeper to weigh and package rice, sugar, flour, and meats except in some smaller communities.

Moreover, generations may probably tend to shape the economy; today “millennials are starting their careers early and forming households, while the oldest of the next generation (Generation Z) are about to graduate from college; therefore, it is critical that retailers and manufacturers cater to meet needs of these generations, utilising technology. But, there are other key factors which cannot be overlooked such as the amount of money available, food availability and accessibility which can have an impact on one’s buying power, diet, food choices and overall health.

In addition, at the local, regional and international levels, households and community groups are encouraged to plant short crops, which aid in decreasing food cost for many families. This gardening activity promotes the farm-to-table approach and can also increase income for others. Also, from another perspective home and/or community gardening provides access to healthy foods which can be used in the preparation of local cuisines and beverages.

Keep it fresh As meal managers when purchasing food such as dry goods, convenience foods, poultry, meat, dairy products, fish, eggs and local produce, you may wish to ensure that nutritional quality is maintained. This of course indicates that at all times, food should be fresh, good for consumption and free from spoilage. More importantly, consumers are concerned not only about the price of the food or product, but quality, as what we eat can affect our health.

Good nutrition promotes health contributing to preventing and/or lowering risk for chronic diseases. The consumption of spoiled food contributes to illness. Having knowledge about planning balanced meals, food preparation and incorporating foods from the Caribbean Food Groups that are the best sources of nutrients, can be beneficial in aiding people within households to meet their daily nutritional requirements.

Diet essentials Overall, peas and beans and vegetables are essential in the diet; legumes are inexpensive sources of protein, and low in fat, together with vegetables and fruits they contain vitamins, minerals, dietary fibre, antioxidants and phytochemicals.

Keeping in mind that fresh garden peas or dried beans cooked at home can also be low in sodium. But, canned foods (vegetables, legumes and processed meats) may contain large amounts of sodium.

Prior to purchasing these items, take some time to read the food label, checking the “nutrition facts panel” looking for the amount of sodium in the product.

Also, the form you buy might influence how it is prepared –whichever method the cook/ chef selects. For example, vegetables influences the amounts of nutrients lost such as vitamins and minerals, or the caloric content of the dish by adding ingredients containing fat, carbohydrate and so on.

Buying guide Veggies –and root crops should be fresh, not wilted or spoiled and free from cuts, dirt and blemishes. This includes leafy vegetables such as spinach, pak choi, callaloo bush and root crops such as beetroot, carrots and ground provision.

Fruits: These should be fresh, firm, not soggy, cut, bruised and spoiled. This is applicable to all fruits available on the market (guava, caimite, sapodilla, citrus fruits, soursop, papaya, mango, etc.). If buying canned fruits, check for those that are packed in their own natural juice instead of light or heavy syrup.

Legumes can be purchased fresh, frozen, canned or dried; dried peas and beans should be free from weevils, stones, dirt, pieces of glass and so on.

Canned food products: When buying canned goods ensure that you note the expiry date and examine the can for rust, dents and bulges.

As far as possible, purchase fresh or frozen foods.

If you buy canned vegetables be sure to drain the liquid and rinse the contents thoroughly under running water.

Using this method can possibly help you in decreasing the amount of sodium.

Packaged foods: These food items should be tightly- wrapped and sealed to protect the product and can also serve as a barrier to prevent bacteria, dust, tampering, etc.

When shopping always look for the label which should state the nutrition facts, ingredients list, expiration date and information on preparation and storage, and in some cases, a recipe might be provided.

Nutrition message: Buy quality food products, take time to read the food label, and choose foods that are low in fat and sodium, and moderate to high in dietary fibre.

Claudette Mitchell, PhD, RD is Assistant Professor, University of the Southern Caribbean, School of Science, Technology, and Allied Health