What to look at when you go shopping?
There are many factors to think about when you go shopping:
- Price of the product.
Cheaper products usually have many unhealthy components, e.g. quinoline yellow (E104) or amaranth (E123), that can cause deposition of calcium in the kidneys. You don’t have to take a whole encyclopedia when you go shopping – however it is important to remember that ingredients are listed in descending order. The ingredients that make up most of the products are listed in the beginning.
It is important to remember that sellers use this technique to make the buyers get a certain product. Promotion can be used in many ways like price (lowered), additional products (buy one get two), long term profit (loyalty cards, stickers, etc.).
Each of these techniques is used to sell the products faster. Remember that this can mean the product will be overdue soon. Risk – you will eat more than you wanted to.
Remember that every seller wants to adjust to the consumers’ needs. They are ready for every day of the year e.g Mother’s Day, Father’s Day, Grandparents’ Day, Valentines. If seniors don’t have a shopping list it’s easier for them to buy something unnecessary.
Good habits for shopping:
- Write down what you need to buy.
- Take a pen to cross out the products you’ve already got.
- Don’t go shopping hungry because you’re more likely to buy more food.
- Necessarily take a bottle of water with you to have something to drink.
- Be aware of the signs “SALE”, “ONLY TODAY”, “BUY ONE GET TWO” etc.
- When reading the label remember about the descending order of the ingredients.
- Avoid palm oil and glucose-fructose syrup.
- Remember about seasonal fruits and vegetables.
- Buy natural, semi-fat dairy.
- Don’t buy ready meals.
- Be sure what you’re buying – it is going to be on your plate later.
How to read labels on products?
- Name of the product – allows to identify the product.
- Nutrition claim – additional information for products that meet certain criteria. Includes: “Low in…”, “Without…”, “Vegan” etc.
- Ingredients list – lists of the ingredients used in making the product. They are listed in descending order. That means that ingredients in the beginning are the main components. Components that can cause an allergic reaction are marked or underlined.
- Nutritional value – this information tells you about the amount of calories and other nutrients. It is usually calculated per 100g or 100 ml so remember to compare it with the weight or size of the whole product.
- Expiration date – written on products with a short lifespan like yogurts, milk etc. After the date you should not consume the product because it can negatively affect your health.
- Date of minimum durability – until this date, the product is best. It doesn’t mean that you can’t consume it after the date.
- Storing conditions – this information is written when a product needs to be stored in certain conditions.