- Hey everybody.
This is Klaus from Plant Based News.
In this video Dr. Thomas Campbell
the co author of the bestselling book.
"The China Study" shows us around a supermarket.
We'll play the full video in a minute,
but before we do, I just wanted to mention
we're doing a huge giveaway, an epic giveaway worth $1,260
for anybody from the PBN audience to win.
It's an opportunity for anybody in the PBN audience
from anywhere in the world to win a free seat
on the highly esteemed online plant-based nutrition course.
There's more information about this giveaway
at the end of the video, but if you're interested
check the quick link down below
and if you're a lucky winner,
we'll let you know in the next few months.
Anyway, hope you enjoy this video, Dr. Thomas Campbell.
- So when I talk to patients I tell them that
some of the most important health decisions they make
are actually in the grocery store.
So let's go ahead and walk around the grocery store
and learn some tips and tricks
on how to navigate this area safely.
Come on.
All right, so the healthiest section of the grocery store
by far is the produce section.
This is where you're gonna find your fruits,
your vegetables, everything that you can eat
in abundance and freely.
And there's lots of convenience items in here.
So look for things in bags that are pre chopped
and ready to cook, you just throw it in a pot.
For example, there are some chopped greens here
that you can just throw in a pot or throw in a salad,
no work required.
This should be a staple in your fridge.
So in most grocery stores around the country now
you're gonna find a section
that's sort of the health natural section.
And I talked to a lot of people
once they start getting healthy they feel like
they have to do all of their shopping here
in the natural section.
That's not true.
There are some very useful things here in this section
generally, you're gonna find 100%, whole grain products.
You're gonna find some pre-made salsas or sauces
that are very low sodium, no oil added that type of thing,
but generally there's also a lot of processed food
and we wanna stay away from the processed packaged food.
So you have to navigate the section carefully
and get out of here pretty fast.
We also have some oats.
For example, you find a 100% whole grain, steel-cut oats
or whole wheat products.
And then of course you have some non-dairy milks
which should be a staple as well on your fridge.
Okay so here we are in the pasta section
which becomes very popular once you give up the meat
and the dairy but you gotta be careful here
because a lot of the pastas are refined flours.
So make sure that you're eating 100%, whole grain pasta
which means 100%, whole wheat
or maybe even Brown rice pasta
for those who are gluten-free.
For the sauces you got to really read labels carefully.
There's a lot of added salt, sugar, and fat,
a lot of added oils.
So you can either make your own.
For example, you can find the canned no salt added
just plain old tomatoes sometimes with flavoring.
And there may be a few brands of tomato sauce
that actually have very little added fat
and not a lot of added sugar.
So let's take a look and
surprisingly, there's actually some heart healthy versions
of some popular national brands like Ragù, Newman's Own
or even Classico that have very little or no added oil,
low sodium, and not that much sugar.
In every store there's usually an ethnic or a world section
and you can find some pretty interesting things in here.
So you can find some of the canned beans
that have low or no salt added and a huge variety of beans.
And occasionally you can find some different types
of food that you've never heard of before
or never tried before and it can be a fun experiment
to try some of these new foods.
So breakfast is the simplest meal of the day
but if you go to the breakfast aisle in every grocery store,
I think it's the most confusing aisle in the grocery store.
There's a lot of cereals that are labeled
as natural or healthy, and they're really not very natural
and they're not very healthy.
So you've got to read the labels really carefully
either if you're gonna have the box cereal
make sure you're getting really low sugar cereal
which is pretty rare and whole grain as much as possible.
But the healthiest, the healthiest is the oats.
All right and here they are.
So just a canister of oats, just like this plain oats.
You cook it up with some fruits and raisins
and you have a very easy, very fast healthy breakfast.
Okay so we're in the aisle with the canned vegetables.
A lot of people ask whether it's okay
to eat canned vegetables.
I think it's okay but you have to be really careful
about the salt content.
Most canned vegetables have very high sodium content.
So if you can find the no salt added or low sodium,
it might be a safe bet.
Personally I'm not a huge fan of the taste
of canned vegetables but hey, for something easy,
recipe fillers, take a look.
All right, so we found ourselves in the spices section.
This is where the chefs really get excited.
And as you learn how to eat healthier
and you start exploring new foods
this is where you're gonna shine.
I really encourage you to try new spices and make new foods.
This is where your tastes are gonna expand just enormously.
One other thing, as you're trying new spices,
think about tracking out your natural health food store
or maybe even an ethnic market near you.
Sometimes they have spices in bulk that are
unbelievably cheap compared to your normal grocery store.
So the frozen section is usually my last stop
at the grocery store.
I stay in the frozen section just with the frozen fruits
and the frozen vegetables.
So you're gonna find a lot of prepared, nicely chopped
vegetables here that are full of nutrients
and very, very convenient.
You can find mixes like Southwestern style
or stir fry style that requires zero effort
for very easy dinners
but the rest of the frozen section stay away.
All the prepared meals and the frozen meats
and just convenience foods, be very careful.
Don't even look at those.
All right, so we went through the entire grocery store,
completed all our shopping
and we didn't even go in the bulk section.
So a lot of people think when they become healthy
that suddenly they have to live in the bulk section
and buy weird food.
That's just not true
but there can be some useful food in the bulk section.
So you can find some food that is unsalted
and raw and totally natural,
some nuts if you choose to use some nuts,
but you gotta be careful.
Cause there's a lot of sweetened foods and a lot of
prepared unhealthy foods in the box section
like candies and sometimes really oily granola
that type of thing, trail mix with a lot of sugar.
So be careful, but you can stop here for a few things.
So notice that there were entire aisles
of the grocery store that we didn't even go down.
We avoided the soda aisle, the cracker aisle,
the potato chip aisle, a lot of the snack foods
stay away from those foods.
They're highly processed.
They're mostly just fat, salt sugar.
You don't need those and they're not healthy.
We also avoided the meat section
and we avoided the dairy section too.
So we're ending where we started in the produce section.
This is clearly the healthiest section of the grocery store.
Get most of your food here.
This food is what I call medicine.
I hope this has been helpful.
As you get better, you'll navigate the store with ease
with convenience and with speed, be healthy and good luck.
- Thank you so much for watching this video.
Please subscribe for more.
And don't forget about the Epic Plant-Based Nutrition Course
giveaway that we're doing in collaboration with
eCornell and Nutrition Studies
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