Steps and Guidelines for Proper Food Care and Healthy Shopping

Introduction

Good health begins with choosing the right foods. Balanced nutrition is the foundation for preventing many diseases and improving overall quality of life. Islam has emphasized moderation in eating, as the Prophet Muhammad (peace be upon him) said:
“The son of Adam fills no vessel worse than his stomach. A few bites are sufficient to keep him going; but if he must, then one third for food, one third for drink, and one third for breath.”

From this perspective, the path to healthy nutrition starts at the marketplace. Smart grocery shopping does not require drastic changes, but rather replacing some food choices with healthier alternatives, while involving family members in making informed decisions.

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First: Healthy Shopping Steps

1️⃣ Before Shopping

• Plan your meals for an entire week, including main meals and healthy snacks.

• Ensure variety by including all essential food groups.

• تحديد approximate quantities to avoid food waste.

• Allocate most of your budget to fresh foods.

• Eat before shopping to avoid buying unnecessary high-calorie, sugary, and fatty foods.

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2️⃣ During Shopping

• Organize your shopping route: start with fruits and vegetables, then bread and dairy products, followed by canned foods, and finally meats and frozen items to prevent thawing.

• Focus on essential items usually displayed along the store’s perimeter, and avoid impulse purchases placed in the middle aisles.

• Do not be misled by discounts and promotions, as they are often applied to low-quality or near-expiry products.

• Stick to your shopping list, and if an item is unavailable, choose a healthy alternative from the same food group.

• Separate cleaning products, pesticides, and chemicals from food items in the cart and ensure they are tightly sealed.

Choosing Healthy Foods:

• Select fresh fruits and vegetables with vibrant colors, free from mold, insects, or dark spots.

• Choose fresh fruit juice and avoid fruit drinks, concentrates, and powdered juices due to high sugar and artificial additives.

• For meat, poultry, and fish: select lean cuts that are firm, non-sticky, and fresh, preferably refrigerated for no more than one day. Remove visible fat and skin.

• Choose low-fat milk and dairy products, fresh non-creamy cheeses, and low-salt options. Avoid products with added sugar, artificial colors, or flavors.

• Opt for whole wheat (whole grain) bread instead of white bread to benefit from fiber, vitamins, and minerals lost during flour refining.

• Use healthy vegetable oils such as olive oil, and avoid butter, ghee, mayonnaise, and ready-made salad dressings due to their high saturated fat, salt, and preservatives.

• Always read nutrition labels on packaged foods.

• Check expiration dates carefully.

• Avoid purchasing products from poorly refrigerated, unclean, or uncovered cooling units.

• Do not buy swollen, rusty, dented, leaking, or improperly sealed canned foods.

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Second: After Shopping

• Place frozen foods and meats near the air conditioner in the car and keep them in insulated, sealed bags.

• Wash your hands thoroughly after returning home, as shopping cart handles carry many disease-causing bacteria.

• Store frozen foods in the freezer within 30 minutes of purchase after proper packaging, and label them with the storage date.

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Third: Proper Food Storage Methods

🍎 Storing Fruits and Vegetables

Fruits and vegetables are highly perishable with short life cycles. Even in grocery stores, they gradually lose freshness and flavor. To reduce food waste, each type should be stored separately, as they release ethylene gas, which accelerates ripening and spoilage of nearby produce.

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Fruits and Vegetables That Do Not Require Refrigeration:

• Onions and potatoes: Store in a dry, dark place.

• Bananas: Keep at room temperature for the first three days, then refrigerate in a paper bag.

• Apples: Store at room temperature for five days, then refrigerate.

• Grapefruit: Can be kept outside the refrigerator for up to seven days.

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Fruits and Vegetables That Require Refrigeration:

• Beets, carrots, and radishes: Remove green tops and store in paper bags.

• Cucumbers and zucchini: Must be dry and stored in plastic bags.

• Peaches, blackberries, and other stone fruits: If unripe, store in a brown paper bag at room temperature; refrigerate once ripe.

• Leafy greens: Require special care—wash thoroughly, dry completely, and store in plastic bags in the refrigerator.

• Corn: Store with husks on to prevent drying.

• Mushrooms: Store dry, unwashed, in brown paper bags.

• Green beans: Store separately in plastic bags without trimming ends.

• Spinach: Should be stored in a separate container as it spoils nearby vegetables quickly.

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Fourth: Storage Techniques for Other Foods

• Meat and poultry: Store in a separate drawer in original packaging and use within two days, or freeze for longer storage after proper wrapping.

• Fish: Store separately due to strong odors that can transfer to other foods.

• Eggs: Keep in their original carton or designated refrigerator shelf.

• Milk: Easily absorbs odors, so keep it in its original container away from strongly scented foods.

• Cheese: Wrap carefully in wax paper or plastic wrap to prevent drying.

• Spices: Store in airtight glass containers in a separate drawer to preserve aroma.

• Grains: Store in a dry, dark place in tightly sealed containers.

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Conclusion

Caring for food goes beyond what we eat—it includes how we shop, store, and handle food. By following these steps and guidelines, you can protect your family’s health, reduce food waste, and ensure safe, balanced nutrition.