Now there’s no reason not to eat healthy.
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Aisle by Aisle: A Supermarket Shopping Guide
Let yourself be seduced here; fill your cart with plenty of colorful produce. Aim to try something new each week—an exotic fruit or a vegetable you’ve never seen before—even if it costs a little more. You might discover a new healthy passion. Likewise, prewashed, ready-to-eat produce like salad mixes, baby carrots and broccoli/cauliflower florets may seem like a splurge, but not if they get you to grab them instead of chips when you’re craving a snack. (Admit it: would you pinch pennies so vigorously in the snack-food aisle?)
If convenience is all-important, go for skinless, boneless poultry cuts. You’ll save some calories and fat by choosing white meat over dark, too—but don’t sweat the difference if you’re planning to broil or grill; most of the fat will drip off anyway. For ground chicken or turkey, make sure you’re getting lean breast meat without skin added (read the label).
In the fish department, white-fleshed fish has the fewest calories, but omega-3-rich salmon or tuna are healthy choices too. Ask which fish is freshest (or check the Date Packed if it’s precut); reject anything that looks suspect or smells fishy. Frozen fish is just fine—just be sure to thaw it properly: overnight in the refrigerator.
Make red meat a special-occasion rather than daily purchase, since it’s higher in saturated fat. Look for cuts with “loin” or “round” in the title, and select well-trimmed cuts with the least visible fat. Choose ground beef labeled “90% lean” or higher.
Dairy & Eggs
Opt for fat-free/nonfat or 1 percent milk, yogurt, cottage cheese and sour cream. If you’re buying soy, almond or rice “milk,” check the label to make sure it’s fortified with calcium and vitamin D and scan ingredients for added sugars (hint: vanilla and chocolate have them). Try lower-fat cheeses like part-skim mozzarella, Jarlsberg or reduced-fat Cheddar. If you choose full-fat cheeses, go for those with strong flavors—feta, blue, Parmesan or aged Cheddar—a little bit goes a long way. If you buy butter, plan to use it sparingly; if you prefer a buttery spread, read labels to find one that’s free of trans fats.
At 75 calories apiece, eggs are a good source of protein. Fat-free egg substitutes (mostly egg white) are an even better calorie bargain if you’re trying to maintain weight; they’re only about 30 calories per 1/4-cup serving.
Stock up on plain frozen vegetables (skip ones with sauce or butter) so that you’ve always got some veggies on hand. Most are frozen right after picking to preserve nutrients and flavor, so you don’t have to feel like you’re compromising anything when you pick frozen over fresh. You might also find some “healthy” frozen entrees—great fallback meal insurance, if you like how they taste (check labels to ensure they’re really healthy, and watch the sodium). If you buy juice concentrates, make sure they’re 100 percent fruit juice concentrates; if you like to keep healthier frozen treats on hand (e.g., low-fat and/or sugar-free ice milks, yogurts and/or sorbets), look for single-serving packages that help you keep an eye on portion sizes.
While these sections can be a minefield of temptations, there are plenty of healthy staples to be found. Choose whole-grain pastas and brown rice, as well as “quick” whole grains like whole-wheat couscous, quinoa and quick-cooking barley. Look for canned fruits packed in water or their own juices, and vegetables canned without salt. Try canned beans, water-packed tuna, canned salmon and sardines—and reduced-sodium soups based on broth or beans.
With salad dressing, focus on flavor. “Reduced-fat” and “fat-free” dressings often contain similar amounts of calories. Consider interesting vinegars, which add calorie-free flavor to just about anything; try balsamic, sherry and apple cider vinegars.
Seek out cereals labeled “whole-grain” (with whole grains as the first ingredient). Check the label to avoid added sugars. In the snack section, smart options include whole-grain crackers, whole-wheat pretzels, brown rice cakes, whole-grain crispbreads and popcorn.
Look for breads, English muffins, bagels and rolls labeled “100 percent whole-wheat,” with at least 3 grams of fiber apiece (the first ingredient in the list should begin with the word “whole”). Whole-wheat versions of pita and flour tortillas can usually be found here, too, along with corn tortillas; keep them to a 7-inch diameter or less. Be wary of “fat-free” bakery treats, which often have as many calories as—or even more than—their “regular” counterparts. Don’t waste your calories and carbs on anything that doesn’t taste fabulous.
BENICAR and BENICAR HCT are prescription medicines used to lower high blood pressure (hypertension). They may be used alone or with other medicines used to treat high blood pressure. BENICAR HCT is not for use as the first medicine to treat high blood pressure.
Important Safety Information for BENICAR® and BENICAR HCT®
WARNING: DO NOT TAKE BENICAR or BENICAR HCT DURING PREGNANCY
- BENICAR and BENICAR HCT can cause harm or death to an unborn baby
- Talk with your doctor about other ways to lower your blood pressure if you become pregnant
- If you get pregnant while taking BENICAR or BENICAR HCT, tell your doctor immediately
Please see the WARNINGS AND PRECAUTIONS section of the Full Product Information about Fetal Toxicity.
- Take medicine that contains aliskiren and you have diabetes or kidney problems
- Have less urine than normal or if you cannot urinate
- Are allergic to other sulfonamide type medicines
- Have severe kidney disease
Children that are less than 1 year of age must not receive BENICAR for high blood pressure.
Before taking BENICAR or BENICAR HCT tell your doctor if you are pregnant or plan to become pregnant. Also tell your doctor if you are breast-feeding or plan to breast-feed. A medicine in BENICAR HCT can pass into your breast milk. This may harm your baby. You and your doctor should decide if you will take BENICAR or BENICAR HCT or breast-feed. You should not do both.
Let your doctor know about any health conditions you may have
Tell your doctor if you are allergic to any of the ingredients in BENICAR or BENICAR HCT (see Full Product Information for a list of the ingredients in BENICAR or BENICAR HCT as applicable). Also let your doctor know if you have any of the health conditions listed below:
|Before you take these medicines:||Let your doctor know if you have these, or any other, medical conditions:|
Tell your doctor about all the medicines you take
Some of your other medicines and BENICAR or BENICAR HCT could affect each other. This may cause serious side effects.
These medicines may include prescription and nonprescription medicines, vitamins, and herbal supplements:
If you take BENICAR HCT , tell your doctor if you also take:
- Water pills (diuretics)
- Other medicines for high blood pressure or a heart problem
- Potassium supplements or a salt substitute that contains potassium
- Pain or arthritis medicines, such as aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs)
- Welchol® (colesevelam hydrochloride)
- Diabetes medicine, including insulin
- Narcotic pain medicine
- Sleeping pills and antiseizure medicines called barbiturates
- Lithium for certain types of depression
- Cholesterol-lowering medicines
About alcohol and other drug interactions
If you are taking BENICAR HCT, do not drink alcohol. Your blood pressure may become too low if you drink alcohol.
Some of your other medicines and BENICAR or BENICAR HCT could affect each other. This may cause serious side effects. Take BENICAR or BENICAR HCT as prescribed by your doctor. Talk with your doctor before you stop taking BENICAR or BENICAR HCT.
Know about possible side effects of BENICAR and BENICAR HCT
Serious side effects may include injury or death to an unborn baby; low blood pressure (hypotension), which may cause you to feel faint or dizzy; and kidney problems, which may get worse in people with kidney disease. If you have kidney problems, you may need blood tests, and your doctor may need to lower your dose. Tell your doctor if you get swelling in your feet, ankles, or hands, or have unexplained weight gain. These may be signs of kidney problems. If you have heart failure, your doctor should also check your kidney function before prescribing these medicines. Tell your doctor if you are experiencing these symptoms.
Serious side effects may also include severe, chronic diarrhea with considerable weight loss, which may develop months to years after starting BENICAR or BENICAR HCT. Tell your doctor if you are experiencing these symptoms.
Additional side effects of BENICAR and BENICAR HCT
Because of the thiazide diuretic (water pill), an ingredient in BENICAR HCT, other serious side effects may include allergic reactions and changes in body salts (such as sodium and potassium) and fluids. Tell your doctor if you have these signs and symptoms: dry mouth, thirst, weakness, tiredness or sleepiness, restlessness, confusion, seizures, muscle pains or cramps, muscle tiredness, dizziness or fainting, having little or no urine output, fast heartbeat, or nausea and vomiting.
The thiazide diuretic in BENICAR HCT can also cause eye problems, which may lead to vision loss. Symptoms can happen within hours to weeks of starting BENICAR HCT. Tell your doctor if you have a decrease in vision or eye pain.
The most common side effect of BENICAR and BENICAR HCT was dizziness. Other side effects of BENICAR HCT included upper respiratory tract infections, more uric acid in the blood, and nausea.
Tell your doctor if you have any side effect that bothers you or does not go away. Not all the possible side effects of BENICAR or BENICAR HCT have been mentioned in the Important Safety Information. For more information, talk with your doctor or pharmacist. Call your doctor for medical advice about side effects.
To report side effects, contact Daiichi Sankyo, Inc., at 1-877-437-7763 or the FDA at 1-800-332-1088 or www.fda.gov/medwatch.
Please see Full Prescribing Information for BENICAR and BENICAR HCT, including Boxed WARNING regarding Fetal Toxicity.
The photos depict models, not actual patients or healthcare professionals.