How to Choose Right Food at Supermarket?

The 4 Essential Points That You Should Remember

best ways to choose foods from supermarkets

1. Health Claims: What does the Legislation Say

It is not uncommon to read “improves bone density,” “rich in vitamin C,” “source of fiber” … To be authorized, they must be scientifically proven. The European Commission has defined a precise list which you can consult on


2. Priority to Short Labels!

Several types of information can be found on the labels: the nutritional table, the energy values (Kcal), the carbohydrate rate, the type of fat, the protein content, and their contribution to the recommended daily allowances (RDI). The list of ingredients and additives and preservatives are generally presented in descending order of weight without the precise percentage.


3. Real Health Risks

Products that are too salty will increase the risk of hypertension and osteoporosis. Those that are overly processed (dehydrated flaked potatoes, puffed cereals, pan-fried rice, express pasta in sachets with lots of additives, colorings, flavor enhancers, etc.) raise blood sugar levels and ultimately lead to overweight and diabetes. The famous “trans” fatty acids play an important and negative role in obesity and cardiovascular diseases, “specifies the specialist. In short, a gloomy picture.


4. Eat Healthy: Not Necessarily Spend More

The good news is that eating healthy doesn’t have to cost more. Take plain yogurt. It is generally the most economical. And to make it more attractive, just add fresh fruit or honey. The downside studying each label takes time. I recommend establishing a standard list with your preferred brands. A good tip to avoid spending hours on the shelves!


How to Choose Your Food at the Market?

1. Choosing the Right Fruits at the Market

choosing right fruits from market

Melon :

It should be heavy and firm. Weigh it and lightly pull on the peduncle, which should come off, revealing a small green crown. A ripe melon exudes a typical scent. The more mature it is, the more fragrant it is. Choose it fragrant but not overly. Its smell should not be cloying, which would mean it is not fresh.

Watermelon :

Whole, it must be heavy and firm. Its bark should be smooth and shiny. Watermelon halves and quarters are sold protected with cling film. Then prefer a fruit whose flesh is a beautiful deep red. A nice yellow spot on the skin means that the fruit has sunk well and is therefore perfectly ripe.


Weigh and smell it: it should be heavy and fragrant. The leaves of its crown should be a very clear green and vigorous in appearance. To judge the maturity of a pineapple, its color is not a criterion of choice. Instead, pull on one of these leaves: the pineapple is ripe through if it comes easily.

Citrus Fruits:

For jams, liqueurs, and other syrups, use organic, untreated fruit, especially if you are using the zest!


Avoid rough, thick-skinned lemons. They contain less flesh, therefore less juice. Lemon with green spots is most definitely sour. A good lemon has a thin, smooth, shiny, and very yellow rind. It should be heavy and firm. Lime, on the other hand, must be flexible.

To keep the lemons, put them in a bowl of freshwater, which you will change regularly. This method widely used in Morocco allows having lemons always very juicy.


There are different varieties of oranges: blood, Navels, Valencia … Whatever type of orange you choose, it must be heavy, firm, shiny, even, well colored and without any soft parts. The thicker the skin, the less juicy the flesh.

Mandarin and Clementine:

The color of the clementine does not mean its stage of maturity; it is only linked to the sunshine. A ripe clementine may very well have retained its green color. Mandarin and clementine should be fragrant, fleshy, and firm to the touch. The skin should adhere well to the flesh.


There are three distinct varieties of grapefruit: blood, white and pink. I prefer grapefruit with a smooth and firm skin that is very pink, a sign that it is well scented. Also, remember to choose a grapefruit of a fairly substantial weight because it is the announcement of juicy fruit.

Grapes, Plums, and Mirabelle:

These fruits often seem to be covered with a sort of translucent frost: it is the bloom. The presence of this fragile film guarantees the freshness of the fruits.


If you are enjoying your avocados the same day, just make sure the flesh is soft near the stalk. The Hass variety also has the peculiarity of a skin that turns brown when ripe.


2. Choosing the Right Vegetables at the Market

Choosing the Right Vegetables at the Market


The head should be well swollen. Squeeze it gently between your fingers to judge the firmness of the pods. If small green sprouts protrude from the pod: the garlic is no longer fresh.


The head should have a dense appearance with tight, unmarked scales, and the leaves should be firm, very green, and slightly prickly. A good way to check their freshness is to fold a leaf over: it breaks with a clean break and a very recognizable noise. A slightly damp stem and a tender color is also a guarantee of freshness.

Carrots :

The freshness of carrots can be recognized by their intense color and shine. When sold with their tops, they should be very green and vigorous.

Cauliflower :

Head, a beautiful pearly white and unblemished, fresh cauliflower, should be odorless and weigh heavy in hand. The florets must be tight. If the cauliflower is sold with its leaves, the leaves should be pale green in color and not wilted.

Green Beans :

The pods must be swollen, very tender, without defects, without threads or grains. The bean should be thin, long, and firm. The bigger it is, the more likely you are to find threads. A fresh bean should break immediately if you bend it. You will then see a drop of water beading where you split the pod.


It should be firm, with shiny, blemish-free layers of skin. The bulb must be very dry. If midges walk on the tunic, it is a sign of putrefaction, likewise if small germs start to breakthrough.


3. Choosing the Right Fish at the Market

Choosing the right fish at the market

A fresh fish is very stiff, covered with shiny scales, and has a keen eye, well plump and shiny right down to the fishmonger’s stall. The gills should be bright red. The flesh is both firm and elastic. A light pressure of the finger on it leaves no imprint. The smell is pleasantly reminiscent of the tide. It is not ammoniacal: a fresh fish does not have the “fishy smell,” except the skate.

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