POSTED: Tuesday, April 24, 2012 - 10:00pm
UPDATED: Tuesday, April 24, 2012 - 10:04pm
BATON ROUGE,LA (NBC33) — Navigating the isle of a grocery store alone can be a daunting task for the losing it in Louisiana contestants. This week the contestants went shopping at Calvin’s Bocage Market armed with a dietician to see what it really takes to eat healthy.
From the veggie isle to the meats finding something healthy to eat isn’t exactly easy. The biggest fat trap according to Bally Total Fitness dietician Amanda Perron not knowing how much food your body really needs.
A serving of fruit like apples and pears is a cup of fruit or roughly the size of a tennis ball. Dried fruit and fruit salad equals a half a cup serving.
“ Different fruits have different water content,” said Perron. “So like your watermelon and berries is actually a cup and a quarter cup.”
When it comes to veggies fill up your basket with kale. It’s a super veggie with the most bang for your buck . If you can’t stomach kale there are other options.
“ Mustard greens, turnip greens, broccoli, “ said Perron. “Those are the top five vegetables and dark green veggies have the most.”
Perron says if you are going to buy veggies stick with fresh or frozen. Canned vegetables can be backed with sodium even if you drain the juice.
“ What if I drain the vegetable off how much sodium does it take out only 30 percent,” said Perron. “70 percent gets sucked in the vegetables.”
The biggest supermarket shocker for contestants was how much meat dieters should eat.
“They recommend American’s eat 6 to 7 ounces of meat a day that’s all you need,” said Perron.
A serving of meat should be about the same size of a deck of cards or the palm of your hand. Stick to the leanest cuts available of ground beef and pork loin. Fish is another healthy option.
“If your trying to eat healthy and get good fat you want to use salmon tuna halibut mackerel they have the highest omega 3,” said Perron.
When you’re eating your meats and veggies don’t load up on ketchups, or salad dressing try using salt-free seasonings, djion and creole mustard, and hot sauces instead.
Perron’s final piece of advice watch how much sodium you take in. Whether it’s sea salt or table salt it doesn’t matter.
“ You have to realize sodium is cheap it’s a preservative it’s on everything,” said Perron. “It’s not just in spices.”
For more nutritional tips click here.