ʻAʻohe meaʻai ma ka lumi kuke. Hoʻomaka lākou ma ka hale kūʻai. ʻAʻole pahaʻo kaʻoihana kūʻai nui kaʻoi aku o ka hauʻoli loa, akā he mea nui, a me kēia mau'ōlelo kōkua, hiki iāʻoe ke kūʻai i nā meaʻai maikaʻi a mālama i kahi kālāʻuʻuku .
E hoʻomaka me kāu list list. E noʻonoʻo i nā meaʻai e makemake anaʻoe e hoʻomākaukau no nā lā e hiki mai ana, a laila e nānā a puni i ka lumi kuke eʻike ai i kāu mea i loaʻa.
E kākau i nā meaʻai a pau a me nā mea e pono ai.
Mai kūʻai i ka pōloli
Eʻai i kekahi mea ma mua o ka kūʻai. Inā pōloliʻoe, hiki ke kūʻai aku i nā meaʻai āu e ponoʻole ai. Mai hoʻomowalewaleʻia e ka lole a mālamaʻia i kahi kelepuni,ʻaʻole lākou e pono i nā calorie.
Eʻike i ka papahana papa
Ke heleʻoe ma ka hale kūʻai, e noʻonoʻoʻoe i kahi e waihoʻia ai ka hale kūʻai. Hiki paha iāʻoe ke hana i ka hapanui o kāu mau mea kūʻai ma kahi e pili ana i ke anapuni no ka mea,ʻo nā meaʻai nā meaʻai loa (nā huahana hou, ka iʻa iʻa, nā meaʻai a me nā hua laʻa) ke waihoʻia ma nāʻaoʻao. Hōʻalo i nā meaʻai maʻamau aʻoi aku ka nui ma nā momona, ke kō, a me ka sodium ka mea maʻamau i waena o nā aisles waena.
Pono ka nui o nā kānaka eʻai i nā hua a me nā huaʻai, no laila e hoʻomaka i ka māhele huahana o ka hale kūʻai. E koho i nā hua a me nā huaʻai hou a paʻakikī a maikaʻiʻole. E nānā aku no ka'ōpala,ʻo ia hoʻi ma nā hua waina a huahua i kahi pili paʻa.
Mai hōʻole
E kūʻai i ka nui o nā mea hou e pono aiʻoe no nā lā i halaʻole kāu mau hua a me nā huaʻaiʻaʻole e hao i loko o kāu refrige. Eʻoki i nā hua maloʻo a me nā mea maloʻo inā makemakeʻoe e mālama lōʻihi.
Eʻike i ka pehea e haʻi aku ai inā he mea hou
E nānā i kaʻiʻo kiʻekiʻe, iʻa, a me ka moa. ʻO ka lepa ka hōʻailona maikaʻi loa o ka hou, no laila e hahai i kou ihu.
ʻO nā meaʻai a me ka iʻa e hoʻonani i ka hou a meʻemaʻe. Pono kaʻiʻo e kūpaʻa,ʻaʻole paʻa a māmā paha.
E lawe i kekahi mau pekeʻeleʻele'ōpili mai kaʻoihanaʻoihana i kaʻaila kiko. Pono e kāohiʻia kaʻiʻo o kaʻiʻo ma kahi paʻa, akā no ke aha e loaʻa ai kahi kūpono i ka hoʻouka? E kau i kēlā me kēia koho i loko o kānaʻeke pono'ī e hōʻoiaʻiʻoʻaʻole e kauʻia nā kahe o nā meaʻai ma luna o kāu mau mea kūʻai.
Mai hoʻopoina i ka Calcium
ʻO nā hua laʻa momona aʻoiʻole ka momona e hoʻolako i kāuʻohana me ka calcium. Ināʻaʻoleʻoe makemake i ka waiū, a laila e nānā i nā meaʻai'ē aʻe e like me nā lau nahele lau nahele a me nā meaʻaila'ē aʻe.
E koho i nā kānana maikaʻi
ʻO ka palaoa, ka laiki, a me nā huapalapala he mea nui i ka hapanui o nā meaʻai. E koho i nā'ōpū piha i nā manawa hiki ke loaʻa,ʻo ka hapalua o kāu mau kānana he pono keʻai. ʻO ia keʻano o nā mea e like me ka palaoa a me ka potela palaoa, tortillas, oatmeal, popcorn, ka palaoaʻohi piha, a me ka laiki laiki.
E heluhelu i nā Leka Uihana a me nā Lists Mea Hana
He mea nui loa kēia inā e hahai neiʻoe i kahiʻaina kūikawā a iʻole e nānā i kou kaumaha. Pono nāʻai a pau i hoʻolakoʻia e loaʻa kēiaʻike, ma kaʻaoʻao a iʻole ma hope o ka pōʻai.
Puna:
Research, Education and Economics (REE), Ke Keʻena Hana HanaʻImi (ARS), a me ka Hui'Aihana Hui PūʻIaʻAmelika Hui PūʻIa (USDA) ma o ka Waihona HoʻolālāʻOihana (NAL). "Nutrition.gov: E hana i kahiʻaʻai hauʻoli me ka kūʻai kūʻai kūʻai."