In the olden days, grocery stores could only sell what was fresh and local. Now, with globalization and super efficient distribution systems, you can be eating a product of Guatemala just a few days after it was harvested from the ground. While this is a tremendously beneficial thing in most ways, it does provide some interesting problems. Understanding how the modern grocery store operates can help you in a variety of ways.

There is No Longer a “Fresh” Day

Just a few years ago, most grocery stores were getting food deliveries once or twice a week (sometimes even less frequently). This meant that the difference in the freshness of your food between a Monday and a Wednesday could be tremendous. Now, however, grocery stores generally receive deliveries on a daily basis. It is nearly impossible to time your visit so that you are buying the freshest produce, but there is good news. The food you purchase regularly is likely far fresher than it would have been before improvements in the distribution systems.

Less Quantity is a Bad Sign

If your local grocery store is sporting a small fruit or vegetable section, you may be inclined to call it “quaint”. In reality, however, less quantity usually means that the store does not expect to go through very many items and as such the produce is more prone to sit there and spoil. Grocery stores with massive fruit displays, on the other hand, usually have extremely fresh produce because they tend to cycle through their stock rapidly. Such stores are also the only places where you should contemplate purchasing exotic spoilable items, as they are more likely to have sat there for quite some time than bananas or apples.

Look at Price Per Unit

When you’re shopping, you tend to automatically think that buying in bulk will save you money. In reality, however, the only way to tell how much you’re spending is to look at the “Price Per Unit”. Often times, with items such as toilet paper, the middle size will actually save you the most money. Other times, the price differences will be quite negligible. Also, don’t be fooled by grand displays. They’re rarely there because there is a deal on the items.

Be Careful with Meat and Fish

Often times, large grocery stores will have elaborate butcher and seafood sections. You may be tempted to buy a whole fish, but be wary! Most of these items are from far away countries and have likely spent some considerable time on ice. If the sign says “previously frozen”, you may be better off just purchasing it from the frozen foods section. You’ll be getting essentially the same thing and saving around 40% in the process. Talk to the people working the counter and inquire as to the history of your food next time.

The phrase “abs are made in the kitchen” wasn’t coined for no reason. You can exercise all day if you’d like, but if you’re still not eating properly, you will never get down to the body fat percentage necessary for your six pack to show. While there is no proven way to burn fat from a specific part of your body (rather, fat is shed uniformly throughout your body), tweaking your diet can provide the last few steps necessary to burn those couple pounds that are around your belly. Whenever possible, eat the following foods to cut belly fat.

Cold Water Fish

If you’re like most Americans, you eat a diet fairly high in red meat. While steak is delicious and burgers are pervasive throughout pretty much every venue or celebratory occasion, the consumption of red meat has two distinct shortcomings. First of all, red meat tends to be high in saturated fat. Secondly, you probably aren’t getting nearly enough Omega-3 fatty acids.

Consuming cold water fish on a semi-regular basis solves both of these problems. Not only are fish such as tuna and salmon low in saturated fat and high in protein, they’re also extremely high in Omega-3 fatty acids such as DHA and EPA (the better, more functional versions of the kind you would find in Flaxseed or other vegetarian options). Replace beef with fish at least once a week and you’ll save yourself a considerable amount of calories and saturated fat in the process.

Almonds

Believe it or not, almonds are possibly the best snack you could ever ask for. If you read the nutritional information you may not initially think so, but in reality almonds are extremely high in protein, mono and polyunsaturated fats, fiber and nutrients. The fiber helps keep you full, something that few snacks actually do these days, and the nutrients ensure that your body has the weapons it needs to function optimally (and burn fat in the process). Go for the unsalted variety. A handful a day in place of a processed snack-cake will do you wonders.

Yogurt

Yogurt, specifically the nonfat variety, is an excellent source of protein and calcium. Studies have shown that individuals who consume non or low-fat dairy products consistently lose about 20% more weight than those who don’t, and yogurt is a fantastic start. Try the Greek variety; with double the protein and half the natural sugars, it’s even better than its conventional sibling.

Water

Few people think of adding water to their diet, but doing so could actually be the most beneficial adjustment you make all year. For starters, jettisoning sugar-laden sodas and other drinks in favor of calorie free water can cause you to shed a few pounds a week alone. If you’re not ingesting a significant amount of calories in liquid form already, then drinking more water will still ensure that you are always properly hydrated, and your body can manage waste (including extra fat) properly.

Eating well isn’t an easy task, as many a dieter has learned the hard way. Eating out at restaurants doesn’t help either. Not only is the nutritional information not listed, but you also have zero control over the portion size. In fact, individuals who eat out regularly not only spend considerably more money on food, but are also more likely to be overweight than individuals who prepare their own meals. To ensure that you can whip up a tasty meal at any time of the day or week, stock up on the following items.

1 Protein Sources

Canned salmon and tuna are both extremely cheap sources of protein that pack minimal saturated fat and tons of nutritional value. Both are high in Omega-3 fatty acids, which do everything from helping you to lose weight to ensure that your heart and brain function properly. They are also some of the leanest protein sources you can find, and they make excellent substitutions for red meat.

Natural peanut butter is great for flavoring foods. It can be added to everything from smoothies to veggie dips. The natural variety also boasts a lot of benefits over the processed kind; significantly less sugar, more monounsaturated and polyunsaturated fats, and less sodium and artificial ingredients.

Almonds are some of the most nutrient-dense foods on the planet. They are high in good fats, low in saturated fat, and high in protein and vitamins. The fiber will help keep you full for hours whilst the amino acids are great for your heart. Eat them as a snack, or chop them up and throw them in salads.

2 Fruit and Vegetables

Apples are amongst the most antioxidant rich foods on the planet, and have proven disease-fighting capabilities. They can be turned into pies, thrown into salads, or simply eaten on their own as a snack.

Sweet Potatoes are an excellent alternative to the regular kind. They’re packed with antioxidants and fiber and have a variety of uses. Even better, they’re only about 40 cents a serving.

Garlic, which only costs about 5 cents a serving, is an excellent flavoring agent for a variety of foods. Avoid the powdered or canned kind if you can. The fresh variety boasts an incredible ability to prevent blood clots and lower blood pressure.

3 Grains and Carbohydrate Sources

When it comes to versatility, few foods can compare to whole wheat pasta. It can fulfill every function of regular pasta, and it packs a dozen times the nutritional value. At just 45 cents a serving, you are getting an incredible amount of fiber and nutrients for a rock-bottom price.

Popcorn, the unsalted and unbuttered variety, is often overlooked when cheap and healthy foods are discussed. That’s a shame, because popcorn actually has minimal fat and plenty of fiber. Even better, it’s one of the cheapest foods you can buy. Sprinkle it with some sea salt, or add some olive oil, and you will have a tasty and nutritious snack whenever you please.

Keeping your heart healthy isn’t just a concern for the elderly anymore. Heart disease can strike anytime and anywhere. It certainly doesn’t help that most of today’s food products are steeped in sodium, saturated fat, and trans-fats. These are three things that can stress a healthy ticker faster than you can say “Twinkie”. Luckily, you can combat heart disease much in the same way that most people cause it, and that is through snacking. Instead of reaching for a bag of chips or a slice of pie next time you’re hungry, try the following heart healthy items.

1 Dark Chocolate

Think of dark chocolate as milk chocolate’s older, more refined brother. Some people may find it to be an acquired taste, but few items can compete with its unique nutritional benefits. In fact, eating dark chocolate on a regular basis can reduce your risk of cardiovascular disease by over 20%. This is because the darker the chocolate, the higher its concentration of Cocoa. Cocoa is full of flavanols, which help reduce blood pressure and prevent clogged arteries. Stick to small, daily portions however as dark chocolate is still high in saturated fat which can counteract its benefits.

2 Grapes

Grapes have been a snack-time staple for centuries, as kings were fed them on their throne. to Practically every kid who packs their own lunch in elementary school eats grapes too. Considering that they are extremely high in Vitamin C, Vitamin B6, various flavonoids and Potassium, the more the merrier. Grapes actually lower your cholesterol, promote healthy blood pressure, and aid your heart in pumping blood. Most of these effects are due to their potent anti-inflammatory and anti-oxidant properties, which remain intact in even frozen grapes.

3 Figs

This Mediterranean food is extremely high in fiber, which is an integral component of any healthy diet. Fiber helps keep you full and actually regulates your cholesterol levels at the same time. Yet it is the high Potassium content that makes Figs excellent for your heart. Countless studies have linked Potassium intake to good heart health and proper blood pressure. Fresh figs are seasonal and often extremely hard to come by depending on your geographical location, but dried figs make an excellent alternative.

4 Walnuts

Practically any sort of nuts can make a great snack on the go. The next time you’re trying to decide on which one to eat, try Walnuts. They’re high in Vitamin E (a potent heart-healthy antioxidant), Potassium, Magnesium, and Omega-3 Fatty Acids. Omega-3 Fatty Acids, which few people are actually getting enough of, do wonders for everything from your skin to your brain (and yes, your heart). Walnuts also lower your bad cholesterol (LDL), help prevent plaque from clogging your arteries, and reduce inflammation. A good portion of Walnuts’ nutrients are found in their skin, so be sure to go for the whole, raw variety. Avoid overly-salted nuts as high sodium intake can lead to high blood pressure.

As if getting you through the morning commute to work wasn’t enough, it has now been shown that a cup of java can fight off dozens of diseases both physical and psychological. Long time coffee drinkers had suspected as much for quite some time but never had concrete evidence. Now, modern science has proven that drinking coffee regularly can have the following benefits for your general well-being.

1 Fights Depression

No, not the depression of going through your morning routine feeling sluggish and unfocused. Rather, it turns out that drinking caffeinated coffee on a regular basis can decrease your risk of developing depression by as much as 25%. Even more interesting, the more coffee you drink, the lower your risk of depression becomes.

2 Weight Loss

For one, caffeine is a stimulant, and stimulants are extremely effective appetite suppressants. More importantly, however, coffee actually slows down the speed at which your body processes your food whilst simultaneously increasing your metabolism. This makes a cup of coffee after a meal an extremely potent weapon in the weight loss battle.

3 Enhances Male Fertility

This is perhaps one of the most unexpected benefits of coffee. Even a single cup a day has been proven to have significant effects on sperm motility, or the ability of the sperm to move towards the egg. If you’re trying to conceive, have the male kick up a java habit. It’ll boost your chances tremendously.

4 Helps Fight Skin Cancer

A recent medical study found that women who consumed three cups of a coffee a day had a 20% lower risk for basal cell carcinoma, and males experienced a 10% reduced risk. Coffee did not seem to have any effect on melanoma or squamous cell carcinoma, the two deadliest forms of skin cancer, meaning that you should nonetheless wear sunscreen whenever possible.

5 Quick Withdrawal

This one is a bit more like a “silver lining” scenario; coffee is not nearly as addictive as you may think. For starters, it takes approximately 4-6 cups of coffee a day to develop any sort of mild psychological or physical addiction. Even if this happens, you will be fine after a day or two even if you drop the habit cold turkey. Ideally, however, you should wean yourself off whenever possible.

6 It Helps you Stay Alert

Perhaps you already know this, but it can hardly be overemphasized. In dozens of studies, individuals who have recently consumed coffee have been shown to be significantly more alert, focused, and even mentally agile than individuals who have not. Coffee has been the number one ally of many an individual working a late night or early deadline. It has helped countless people operate on minimal sleep or rest (something that should nonetheless be avoided at all costs) and perhaps even more get through a mid-afternoon slump at the office. Few substances can produce such results with such minimal side effects.

Eating well doesn’t necessarily mean that you have to spend a lot of money. Nor does it mean that you have to consume the same boring and tasteless meals on a regular basis. Rather, with a little creativity and a surprisingly short shopping list, you can be ready to whip up a tasty and nutritious meal whenever you desire. Next time you’re at the grocery store, stock up on the following items.

Protein Sources

Dried Lentils are extremely cheap (less than a 25c per serving) and absolutely packed with both fiber and protein. Their low fat content means you can use them as a complement to practically any sort of dish, including soups, stews, and meat dishes.

Canned beans are inexpensive (about the same price as Lentils), pack plenty of fiber, protein, and nutrients, and are about as diverse an ingredient as you can ask for. They can be thrown into soups or turned into dips or side dishes. Pinto, kidney, garbanzo, and chickpeas are all excellent varieties.

Canned tuna is a low fat, high protein food that is packed with Omega-3 fatty acids. It can be made into tuna salad, thrown into a casserole, or even eaten on its own with some spices or condiments.

Vegetables

Few food groups contain quite as many nutrients as vegetables, and carrots are a great start to your collection. At less than 30c a serving, they are packed with antioxidants that are great for your eyes and heart. Chop them up and add them to soups or salads or simply eat them as a snack.

Broccoli is around 60c a serving, and you’ll be hard pressed to find more nutrients for your money. It’s got practically everything; fiber, antioxidants and a half dozen vitamins.

Want to save even more money? Make your own pasta sauces with canned tomatoes. They’re only about 30c a serving and contain significantly more nutritional value than pre-made sauces.

Dairy Products

Milk by the gallon is a fantastic start; at just 19c a serving, you won’t overspend to make sure that you and your family get plenty of protein, calcium, and Vitamin D. Avoid whole milk and 2% and get skim or 1% milk instead.

Large tubs of fat-free yogurt are another way to get protein and calcium without spending too much money. You can make your own fruit-flavored yogurt or concoct a smoothie using some of the other ingredients listed here.

Whole Grains

Oats are extremely cheap (just 15c a serving) and full of fiber, nutrients, and vitamins. Make your own oatmeal, add them to smoothies, use them in broths, or even add them to meatballs for texture. The uses are only exceeded by the nutritional value.

Whole grain bread doesn’t cost much (if any) more than white bread, but has exponentially more nutritional value. Replace white flour products with whole grains at breakfast and you’ll see the results almost immediately.

Food allergies occur when your body mistakes a certain food for a foreign invader and turns your immune system on panic, releasing histamines into your blood. Allergies can be uncomfortable at best and fatal at worst. Recognizing the symptoms (hives, trouble breathing, swelling of the face) is a good first step, and so is learning what you’re likely to be allergic to. As it turns out, you can spend your whole life drinking milk without complication, and then suddenly find that you’ve developed an allergy. The following foods are responsible for the vast majority of allergic reactions.

Milk

Allergies to milk are the most common allergies in children. Usually this means cow’s milk, but it can also apply to the milk of other animals. The symptoms of milk allergies are hives, vomiting, and potential digestive problems, but they are rarely serious enough that they are life threatening. Nonetheless, if drinking milk is causing discomfort, then you should probably see a physician.

Eggs

Allergies to eggs are the second most common in children, and are quite difficult to deal with because eggs are found in so many foods. It is comparatively rare for egg allergies to be life threatening; however, they can be present in some potent stomach and breathing complications. Most egg allergies are outgrown by adulthood.

Peanuts and Soy

Peanut allergies are often widely discussed and reported on, yet they only affect approximately 1% of children. Unfortunately, allergic reactions to peanut can cause anaphylactic shock, which is a potentially fatal condition where the airways tighten. A significant portion of children actually outgrow allergies to peanuts by the age of 6.

Fish

Fish allergies are one of the more troubling food-related conditions. For one, they affect over 2% of the population. For another, allergies to fish tend to be lifelong. To make matters even more complicated, fish allergies are capable of appearing spontaneously during adulthood with no warning whatsoever and the type of fish that you are allergic to can vary wildly. Luckily, most such allergies tend to be on the mild side rather than potentially fatal.

Wheat

Wheat allergy is not to be confused with gluten sensitivity, which is a completely different condition. This allergy can be the most troubling because wheat is in practically everything. Even some items that you would never suspect such as ice cream and mustard include wheat.

Shellfish

Like fish allergies, shellfish allergies can pop up later in life with practically no prior warning. Unfortunately, shellfish allergies tend to be amongst the most severe (producing very strong anaphylactic reactions). You could be allergic to mollusks, crustaceans, or both. Ideally, you should consult with a physician to determine your sensitivity level.

Nuts

Tree nut allergies are amongst the most common and fatal allergies in the world. Almost 2 million Americans suffer from such allergies, and their lives are made no easier by the fact that there are dozens of tree nut varieties that can be found in thousands of products.

In a world where we expect science has found an answer for everything and the internet can illuminate knowledge on any subject, no matter how obscure, we tend to believe far too much of what we hear. Unfortunately, this leads to potent myths about your health or diet quickly going from speculation to dogma. Fortunately, however, the same nutritional science in which we trust in the first place is there to rescue us from the clutches of falsehood. Discussed below are more health and food myths that have been around for far too long.

Frozen Fruit and Vegetables are Not as Healthy

This myth is most commonly espoused by those who refuse to buy anything but “fresh” produce. Unfortunately, it is very likely that what they are eating is less nutritious than what they can buy from the frozen aisle. Frozen fruits, berries, and vegetables are frozen at the peak of their freshness (when they are most nutritious), thus sealing in the vitamins and phytonutrients. Much of the produce that you are buying unfrozen is actually sold out of season, meaning it is transported from a land far away where the climate actually allows it to grow. During this transport process, it may lose a significant portion of its nutritional potency.

Multigrain Bread is the Best

Every day, people give up white flour bread for multigrain bread thinking they’re making the best move for their health. Yet multigrain does not necessarily mean that it is “whole grain”, but rather that there are simply a lot of different grains in the bread. Food manufacturers love this because you still get most of the taste of white bread whilst thinking you’re eating healthy. Ideally, you want whole grain bread that has at least 3g of fiber per serving. It’ll help keep you full, avoid spiking your blood sugar, and also aid you in losing weight. Multigrain bread is generally a good middle ground, but not the nutritional giant that many people seem to think it is.

Consuming Eggs will raise your Cholesterol

This is a myth that has been disproven quite some time ago, yet still stubbornly persists for some reason. In fact, quite a few people avoid eggs altogether for fear that they will drive their cholesterol through the roof. In reality, however, dietary cholesterol does very little to affect the cholesterol levels in your bloodstream. Rather, saturated fats and trans-fats are the primary culprits. Eating these will drive your bad cholesterol skyward. Eggs, on the other hand, have very little effect (aside from their saturated fat content).

Instead of focusing on cholesterol levels in your food, simply cut your saturated fat intake and increase your fiber intake. The fiber actually helps balance your cholesterol levels and keep you protected against heart disease. Eat an egg (or two) a day. They’re actually great sources of protein.

Eating at home may not be as glamorous as going out to eat every single night, but the benefits are numerous. For one, you know exactly what you’re eating and how many calories are in it. For another, it is often exponentially cheaper than the same meal prepared for you in a restaurant. Eating at home, however, often requires extensive grocery shopping. To minimize the hassle, make sure that you have the following items at all times. They will enable you to prepare a variety of healthy and hearty meals whenever you desire.

Protein Sources

Chicken breasts are extremely cheap and, when frozen, can last for quite some time. They are extremely low in fat and high in protein, which will help keep you full for much longer. Chicken is often considered the “vanilla” of protein, but that is because you can do so many things with it (see the “sauces and seasoning”).
Eggs aren’t just for breakfast anymore. Many cooked and baked dishes call for eggs as an ingredient. They are extremely cheap and one of the most biologically ideal protein sources in the world. Make an omelet for breakfast, or simply throw them into some fried rice for dinner.
Canned beans are equally as versatile. Not only can they be turned into an entrée (burritos, anyone?) but they also make excellent side dishes such as dips and spreads.

Fruit and Vegetables

Frozen fruit and berries are a great way to get your vitamins without having to worry about spoilage. They are also cheaper than the fresh variety, as they are up to 60% less than the fresh variety. You can throw them into a morning smoothie or simply defrost and eat them as a snack. Either way, you’ll be eating healthy without losing too much out of your wallet.
Bananas are yet another excellent and healthy snack. Eat one after your workout to avoid post-exercise cramps or just pack one for your lunch.

Always keep lettuce (Romaine has added fiber and a more crunchy texture) on hand to make a salad. You’ll find that there really is no end to how many different salads you can create with just a few basic ingredients.

Sauces and Seasonings

Sauces and seasonings are what enable you to keep just a dozen or so items perpetually on hand, yet they constantly surprise your family with a variety of flavors. Invest in a pre-stocked spice rack. It will make sure you have whatever obscure spice a recipe calls for.

Peppers and hot sauce are a great way to add kick to otherwise bland dishes. Cloves, nutmeg, and cinnamon can quickly turn into your secret culinary weapons.

Avoid artificial or processed sweeteners. Humanity has been eating tasty food for thousands of years without them and your family can too.

Two of the hardest things these days are staying healthy and snacking properly (i.e. avoiding junk food). Luckily, there is a way to do both at the same time; at least as far as your heart health is concerned. While most people tend to believe that maintaining good heart health is about staying away from certain foods, it is equally influenced by the foods that you eat proactively. Listed below are some snacks that will help improve your heart health and cut the risk factors associated with heart disease.

1 Apples

The phrase “an apple a day keeps the doctor away” never quite specified which doctor. It seems that it may have meant the cardiologist; apples come in second when it comes to antioxidant content only to cranberries (which are significantly harder to snack on). Apples are also quite high in pectin, a fiber that has been shown to help boost cardiovascular strength. An apple as a snack will help improve your cholesterol and cut various cardiovascular risk factors all at once.

2 Chickpeas

Beans may give you the occasional bout of gas, but they do wonders for your heart health. In fact, consuming legumes regularly can lower your risk of cardiovascular disease by as much as 22%. Chickpeas are king in this arena. Not only are they packed with fiber (which helps lower your cholesterol and regulate your digestive system) but they also contain Omega 3 fatty acids, potassium, and antioxidants. Simply snack on a handful of chickpeas or match some pita to hummus (which is made from chickpeas). It will do your heart wonders.

3 Almonds

Almonds are, by all accounts, the jack of all trades when it comes to nuts. Not only are they extremely high in protein, fiber, and Omega-3’s, but they also boast a low carbohydrate content. In fact, calorie for calories, almonds have the most nutrients and cardiovascular benefits of any nut on the market. This is in large part due to their potassium, magnesium, Vitamin E, and fiber content. Simply snack on a handful whenever you’re hungry and drink a glass of water afterwards. It will help expand the fiber in your stomach, thus making you feel fuller for longer.

4 Blueberries

Blueberries have long been regaled for their high antioxidant content, and fittingly so. Eating a cup of these magical berries a day can have wondrous effects on your triglyceride and cholesterol levels, as well as protect you against damage from free radicals (which causes everything from aging to cancer). Blueberries actually prevent the buildup of arterial plaque and help regulate your blood pressure. It seems there isn’t much that they won’t do. Perhaps the best part is the variety in ways you can eat them. Sprinkle some blueberries on your cereal, throw them into a fruit smoothie, or simply snack on them fresh out of the box. Whenever possible, opt for the organic variety. They seem to have a higher antioxidant count than their conventionally grown brethren.