Whether you dread it or look forward to it all week, grocery shopping is simply unavoidable. As students, we tend to buy items of convenience; things we can prepare quickly while taking a five-minute study break during midterm or exam season.
They are required on each product, but food labels can be tricky and some of the ingredients in processed foods are barely legible. Of the many things you should look out for on labels, one of the most important is serving size. Though an item may seem reasonably low in calories, it’s usually for a smaller serving size than you’d expect. For example, if you buy a ready-to-go smoothie, it may say you’re only consuming 130 calories, but that could be for a significantly smaller portion of the total smoothie.
According to Health Canada, males between the ages of 19–30 should intake between 2500 and 3000 calories per day in proportion to their level of physical activity and for females, it is between 1900 to 2350 calories per day. If you consume a lot of pre-made beverages, a few of those drinks could add up to the entire energy intake you should be targeting in a day.
Another nutritional value measure that you should look out for is fats. Try to avoid, or at least limit, bad fats (saturated and trans). These are often found in many of our favourite snacks, notoriously in chips. You don’t have to cut chips out of your life forever, but try to pick up a whole grain or baked chip instead.
We all love salty snacks; after all, they are delicious. Nonetheless, we need to be careful with how much sodium we ingest. Not only does it cause bloating, it also increases your blood pressure, which can lead to heart problems. Attempt to limit sodium, or consider a healthier alternative such as Himalayan pink salt, which is rich in beneficial minerals.
One major mistake we all make is buying canned soups and vegetables. Whenever possible, replace convenience items with homemade options. It may take a little more time and effort, but you’re worth it! Take control of the ingredients, and you can avoid any harmful substances such as BPA, which is found in many can linings.
The key to making better choices is to look for healthier alternatives. Sometimes, this may seem impossible when comparing prices at the supermarket, but even making small key changes in your habits could save you money, while keeping you healthy and happy.
Sugar is necessary for our brain functions and gives us the extra energy we need while studying. We often don’t realize just how much excess sugar we consume on a daily basis due to the poor choices we make while picking out snacks. We all know that Bulk Barn has 10 per cent off discounts for students and seniors on Wednesdays—if you didn’t, you’re welcome—however, try getting your sugars from a more natural source like fruit.
Fresh fruit is beneficial in many ways. From invigorating antioxidants to metabolism-boosting vitamins, your body is better able to process natural rather than processed or artificial sugars. Be cautious of pre-packaged, ready to eat fruit, as these are usually sitting around all day and can lose nutrients from oxygen exposure, not to mention the amount of fruit you’re getting is hardly a bargain.
Bottom line: stick to fresh products. If you can’t pronounce half the ingredients on a label, it’s probably not good for you. Avoid foods high in sugars, sodium, and trans and saturated fats.
Make good choices and your body will thank you!