Michael Pollan
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 Bogus health claims and food science have made supermarkets particularly treacherous places to shop for real food, which suggests two further rules:
« SHOP THE PERIPHERIES OF THE SUPERMARKET AND STAY OUT OF THE MIDDLE. Most supermarkets are laid out the same way: Processed food products dominate the center aisles of the store while the cases of ostensibly fresh food—dairy, produce, meat, and fish—line the walls. If you keep to the edges of the store you'll be that much more likely to wind up with real food in your shopping cart. |
John A. McDougall
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 Natural food stores have been expanding to the size of supermarkets during the last two decades. They sell everything from dog food to toilet paper (recycled, of course). The success of these natural food stores has forced other supermarkets to meet consumers' demands for more healthful products. Also, increased sales volume has brought down the cost of healthful foods in both traditional supermarkets and natural food markets.
Reading labels is the key to effective food shopping. Ingredients are supposed to be listed in descending order of amounts contained in the package. |
Elaine Magee
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 For example, there are tasty, higher-fiber whole wheat hot dog and hamburger buns now at most supermarkets, including national chains like Trader Joe's and Whole Foods Markets. Or when you're having hot or cold breakfast cereal, reach for one that has plenty of whole wheat. When a Chinese restaurant offers you a choice between brown and white rice or an Italian restaurant offers the option of whole wheat pasta (some do here in California), take the whole grain ball and run with it. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 In this 40- to 120-block area, you'll find drugstores displaying mounds of colorful candy pegged to the next holiday (even if it's months away), supermarkets pushing the latest processed cookies, crackers, or breads from some major food manufacturer, fast-food outlets promoting French fries, apple-pie pockets, and bulging burgers on mammoth white-flour buns.
Inevitably, you'll also catch folks chowing down on discount or gourmet chocolate, gooey pastries, frozen yogurt, and piles of processed pasta. |
David R. Montgomery
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 The average piece of organic produce sold in American supermarkets travels some 1,500 miles between where it is grown and where it is consumed. Over the long run, when we consider the effect on the soil and on a post-oil world, markets for food may work bettet (although not necessarily more cheaply) if they are smaller and less integrated into a global economy, with local markets selling local food. As it becomes increasingly expensive to get food produced elsewhere to the people, it will become incteasingly attractive to take food production to the people—into the cities. |
Sophie D. Coe and Michael D. Coe
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 Epilogue
Full Circle
1—/arly in 1994 a new chocolate bar appeared on the shelves of supermarkets across the United Kingdom. Named "Maya Gold," it came with the endorsement of the Fairtrade Foundation, an organization established by Oxfam and other groups to ensure that Third World producers (in this case the Kekchi Maya of Belize) were given a better trading deal for their raw products.
Forget that the "gold" in this confection's name was known to the ancient Maya only in the very latest period of their history. |
Bottom Line Health
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| Fortunately, some supermarkets offer specialty gluten-free foods.
Eating promises to get easier for celiac patients in the near future. In 2004, Congress enacted a bill requiring all foods containing wheat (plus seven other common allergens—milk, eggs, peanuts, tree nuts, fish, crustacean shellfish and soy) to clearly say so on the packaging. And by 2008, the US Food and Drug Administration (FDA) will establish guidelines that manufacturers must meet in order to label their products "gluten-free."
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Marshall Editions
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 Pumpkin seeds are widely available in supermarkets and health food stores.
O
CO
NATUROPATHY
Diet: Cooked rather than raw food is usually recommended. Raw or undercooked beef may contain worms, as can raw fish such as sushi, PI 4?A sashimi, ceviche, and smoked salmon. Cook all meat thoroughly until *R^JW0r the juices run clear. Eliminate coffee, refined sugar, white flour, and processed foods from your diet. Carrots, sweet potatoes, and squash are high in beta carotene, a source of vitamin A, which is thought to increase resistance to pinworms. |
Lester A. Mitscher and Victoria Toews
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 However, due to the increased popularity of tea, green tea is now offered under several brand names in many supermarkets. In addition, major drug and health food stores often have extensive tea selections, including green tea, and are also good places to locate dietary supplements of green tea extracts.
Teas are graded according to their quality. Finer quality teas are the most expensive and are distinguished by the presence of tea leaf tips in the finished product. In general, whole leaves are graded more highly, and as the leaf fragments are broken more and more, the grade declines. |
Dr Ron Roberts
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 These include the heavy metal and chemical industries through to bakeries and supermarkets. Housepainters are at risk because of chemicals in the paints, as are hairdressers who are exposed to chemicals in colourings and petrol station attendants surrounded by fuel fumes. Hobbies that utilise chemicals, such as photography, painting and gardening, can also be unsafe for the asthma sufferer.
Asthma flares can occur immediately on exposure to an offending substance or reactions may be delayed until evening. |
Ron Garner
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 Most of the fruits and vegetables in our supermarkets today do not contain the complete range of nutrients, compared to those of earlier times. Because of overfarming, soils have become depleted of many trace minerals that are required by our bodies for complete health. If we are not able to consume a diet of organically grown food, we can avoid or replenish mineral deficiencies in our bodies by using supplements. In the next chapter, we will examine the criteria for good supplements and also consider some alternative suggestions.
16 SUPPLEMENTS
... and let your medicine be food. |
Dr. Steven R. Gundry
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 I prefer the fresh varieties available now in most supermarkets to the canned or bottled types. You can use tomatillo as well as tomato salsa.
Shirataki tofu noodleA See page 216 for information on this stand-in for high-carb pasta.
Soy flour Finely ground soybeans, useful for "breading" and as a substitute for wheat flour in certain recipes; available in natural foods stores.
Soymilk Use only unsweetened products such as those made by WestSoy, Pacific, and Trader Joe's. Don't be fooled by terms like "lite" or "low fat. |
John A. McDougall
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| The success of these natural food stores has forced other supermarkets to meet consumers' demands for more healthful products. Also, increased sales volume has brought down the cost of healthful foods in both traditional supermarkets and natural food markets.
Reading labels is the key to effective food shopping. Ingredients are supposed to be listed in descending order of amounts contained in the package. However, these labels can be deceptive. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Shun your favorite bagel joints, candy stores, pizza parlors, supermarkets, or even drugstores when you're in the throes of a craving.
Distract! Do something else! Take a hike. Clean your house. Read a book. Throw yourself into a project. Time will fly, as will your sugar cravings.
Decode! Now it's time to figure out what the heck is going on. In other words, decode your cravings. Determine why you're so sugar obsessed right now. a Decide to respect yourself. Now ignore your "cravings." Watch them subside, and then give yourself nonfood treats.
Delight that you've said no! |
Elaine Magee
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| Top fruit sources: Blackberries, cranberries, raspberries, grapes, and elderberries
Top vegetable sources: Eggplant and red cabbage
Other top sources: Wine and black and green teas
BERRIES
Who doesn't absolutely love when those beautiful berries start hitting the supermarkets in spring! Berries are brimming with nutrients and phytochemicals. Blackberries, raspberries, and strawberries, for example, contain several types of bioflavonoids and-along with blueberries-some phenolic acids. |
Jack Challem
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 So are almost all of the bakery products made in supermarkets, nondairy creamers, nondairy whipped creams, and many other products.
Assume that all cooked foods in fast-food and other chain restaurants use large amounts of these unhealthy oils. Any packaged food that lists "partially hydrogenated" vegetable oils also contains trans fats. Furthermore, be aware that trans fats don't have to be listed on a label if there is less than one-half gram per serving—a "gotcha" because people commonly eat more than one serving at a meal. |
Elaine Magee
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| Though the yogurts are not available in supermarkets, the same logic applies to other sterol-rich foods.
Look for viscous fibers. Viscous fiber is the new name to look for when it comes to fiber . . . sort of. Viscosity refers to the thick and sticky consistency some types of fiber assume as they move along the small intestine. This sticky fiber seems to work its magic by preventing bile acid (which contains cholesterol) from being reabsorbed through the intestinal wall. |
| Today's supermarkets have many healthful and creative options for when you fire up the grill and beyond. Look for meatless convenience items to keep in your freezer. They're great fast fixes for action-packed weeknights or microwave lunches.
I love soy and veggie burgers. They usually contain less saturated fat than beef burgers, some feature high-quality soy protein, and most of the veggie/soy options add at least a couple grams of fiber. Here are a few examples. |
Jonny Bowden, Ph.D., C.N.S.
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 All yogurt taking up shelf space in American supermarkets is not created equal. The product has to actually contain real live cultures to be of any real benefit. The National Yogurt Association (NYA) has developed a "Live and Active Cultures" (LAC) seal for the yogurt label to identify yogurt that contains significant levels of live and active cultures. Be aware that a label stating "made with active cultures" does not mean the same as the LAC label. All yogurt starts with active cultures—the question is whether any remain after the processing. |
| The red kind is a standout in supermarkets. It's very quick cooking—like spinach, in fact—so don't overcook it or you'll compromise its nutritional value. In her excellent writing on whole foods, Rebecca Wood mentions that the leaf and stem can be prepared together or may be cooked and served separately as two different vegetables. It's also perfectly fine raw. worth knowing
Swiss chard —like spinach, beets, rhubarb, and some other foods —does contain oxalates, which are not a concern for most people, but may be for those who have one type of kidney stones. |
| So let me let the cat out of the bag: Ever see the Swedish cereal muesli in the supermarkets? It's raw oats! They're amazing—I have them all the time, lightly moistened in either raw milk or juice, or even hot water. I let them sit a few minutes, then throw on the berries and nuts and go to town. And don't let the package instructions put you off—while that 20 minute cooking time does give you a rich, hearty flavor, it's completely unnecessary to get the health benefits or the rich taste. I make them on the stove in less than 5 minutes. They taste just fine. |
Ann N. Martin
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 Independent plants obtain animal by-product materials, "including grease, blood, feathers, offal, and the entire animal carcasses, from the following sources: butcher shops, supermarkets, restaurants, fast-food chains, poultry processors, slaughterhouses, farms, ranches, feed-lots, and animal shelters."7 All of the large rendering plants, including Darling International, Sacramento Rendering, West Coast Rendering, Baker Commodities Inc., Modesto Tallow, Carolina By-Products, Griffin Industries Inc., Rothsay, and Valley Proteins are independent Tenderers. |
Jonny Bowden, Ph.D., C.N.S.
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| Recently, there has been an influx in the supermarkets of omega-3 enriched eggs (for more on that, see my introductory essay on meat and poultry, page 187). Chickens that roam free produce eggs that are higher in omega-3 fats, and some companies are offering eggs that have been omega-3 enriched. If you can find these omega-3 eggs, by all means get them.
Full disclosure: I frequently eat my eggs raw. I throw them in a smoothie (a la Rocky!) or I add them whole to vegetable juice and drink them down. |
| It was first cultivated for its seeds; the squash of 10,000 years ago didn't have much flesh, was pretty bitter and inedible, and didn't bear any resemblance to the squash we see in supermarkets today. The more modern version started as a wild squash in South America, spread throughout the Americas, and was brought back to Europe by old Christopher Columbus himself. Now it's produced around the world.
Summer and Winter Squash Go Head to Head
Like most vegetables, summer squash is high in the heart-healthy mineral potassium. |
| You can also find it in natural foods supermarkets and on the Internet. Two companies I'm particularly fond of that market a superb product are the aforementioned Really Raw Honey (www.reallyrawhoney.com) and one of my favorite companies, Tropical Traditions (www.tropicaltraditions.com), which also happens to make a terrific high-quality coconut oil (see page 300).
6. Salmon: Superb source of omega-3 fatty acids, which are great for your skin and protective against heart disease and cancer. They're also great for your brain, eyes, cells, and circulation, and for normalizing triglycerides. |
Elaine Magee
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| I totally craved every so often was a good lean cheeseburger—but that was before all these great vegetarian burgers hit restaurants and supermarkets.
Two decades and two kids later, I have definitely evolved into a happy part-time vegetarian. Lucky for me, this has also come with a slew of benefits! Meatless eating often costs less, helps the environment (some would argue), and confers health advantages. |
David W. Grotto, RD, LDN
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 Dave Hamlin—corporate executive chef for Price Chopper supermarkets; www.pricechopper.com Cheryl Bell, MS, RD, LDN, CHE—executive chef and nutrition expert for Meijer
Foods; www.meijer.com Allen Susser—author of The Great Mango Book (Ten Speed Press, 2001); www.chefallens.com Kyle Shadix, CCC, MS, RD—www.chefkyle.com
Steven Raichlen—author of Healthy Latin Cooking (Rodale, 1998) and host of
Barbeque University; www.barbequebible.com Mary Corlett—owner of Chow in Elmhurst, Illinois; www.chowtogo.com Cynthia Sass, MPH, MA, RD, CSSD, LD/N—director of nutrition for Prevention magazine; www. |
Tori Hudson, N.D.
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 This is also true of many oils sold in supermarkets; in order to prolong their shelf life, hydrogenated fats are used in many so-called cooking oils.
Another important fat classification, and one that's come under a good bit of scrutiny lately for being especially unhealthy, is trans fats. Trans fats are made during the process of hydrogenating oils by chemically modifying a natural oil in a process that converts some of the cis unsaturated fatty acids to the trans form. |
Michael Pollan
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| He found that serving sizes in France, both in restaurants and supermarkets, are considerably smaller than they are in the United States. This matters because most people have what psychologists call a unit bias—we tend to believe that however big or small the portion served, that's the proper amount to eat. Rozin also found that the French spend considerably more time enjoying their tiny servings than we do our Brobdingnagian ones. "Although they eat less than Americans," Rozin writes, "the French spend more time eating, and hence get more food experience while eating less. |
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