Chew on this

Don’t pass up beans, sardines and healthy oils when shopping

 

srarback@hotmail.com

I love sound bites as much as the next nutritionist. These are the catchy, easy-to-remember phrases that are meant to make healthy nutrition choices memorable.

A few of my favorites: Eat your colors, consult your gut and eat when you are hungry, not when you are bored.

But there is one sound bite I would like to retire, that is, “Shop the perimeter of the supermarket.” There are great fresh foods on the borders of the store but avoiding the aisles means missing some super staples. Three to consider:.

• Benefits of beans: Kudos to everyone cooking their own, but for the rest of us canned beans are a nutritional bonanza. Most come in a low-sodium version, and if not available, rinsing removes about 40 percent of the sodium. Enhancing salads, spreads and sautés with beans adds protein, fiber, folate, copper and manganese to name just a few beans nutrients. Other healthy canned foods that jazz up a dish are artichoke hearts, low-sodium diced tomatoes and hearts of palm.

• Friendly fish: One of the most concentrated and reasonably priced sources of the Omega 3 fatty acids of DHA and EPA are sardines. Omega 3s help reduce inflammation, a root cause of many diseases. They also lower triglyderides, which contributes to cardiac disease. Other nutrients hiding in sardines are protein, selenium, vitamin D and calcium. Canned wild salmon has the same nutrition as fresh, is less expensive, and is perfect for salmon burgers and salads.

• Oil up: How do you cook all the fresh foods from the perimeter if you don’t visit the oil aisle? For everyday use, canola and olive oil are great choices. Peanut oil with its high smoke point is stir-fry perfect. Avocado and walnut oils are two artisan oils that add zing to a salad. All these oils are rich in monounsaturated fatty acids that help control blood cholesterol.

If I had a magic wand there is one aisle I would change, the candy-loaded checkout line that sends children begging and adults sneaking in one more purchase.

Sheah Rarback is a registered dietitian on the faculty of the University of Miami Leonard M. Miller School of Medicine. Follow her on Twitter @sheahrarback.

Read more Health stories from the Miami Herald

  • Skin Deep

    FDA warns about not using Expression as a filler

    It never ceases to amaze me how some people can take injections so lightly. Yes, they are cosmetic and non-invasive, but these treatments require the training and skill only an experienced dermatologist, plastic surgeon, facial plastic surgeon or oculoplastic surgeon possess. Every week I have at least one patient that comes to me to correct filler injected by an inexperienced or inartistic doctor.

  •  
 <span class="cutline_leadin">Staying safe: </span>Research indicates sunscreen is hurting the oceans.

    Environment

    Study: Sunscreen may harm the sea life

    It’s a crowded Sunday at the 14th street section of South Beach.

  •  
 <span class="cutline_leadin">AFTER AN ACCIDENT:</span> A former paddleboard competitor and bodybuilder, Melina Cherry, who runs SUP the Workout in Coconut Grove, first tried stand-up paddleboarding after a car accident left her with a serious neck injury. She teaches students, from novice to experienced, different paddling techniques and conditioning exercises to help get them in shape.

    Fitness

    Indoor stand-up paddleboard class in Coconut Grove is a first

    Indoor stand-up paddleboard class teaches the proper strokes and gives you quite the workout

Miami Herald

Join the
Discussion

The Miami Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

The Miami Herald uses Facebook's commenting system. You need to log in with a Facebook account in order to comment. If you have questions about commenting with your Facebook account, click here.

Have a news tip? You can send it anonymously. Click here to send us your tip - or - consider joining the Public Insight Network and become a source for The Miami Herald and el Nuevo Herald.

Hide Comments

This affects comments on all stories.

Cancel OK

  • Marketplace

Today's Circulars

  • Quick Job Search

Enter Keyword(s) Enter City Select a State Select a Category