Smart Grocery Shopping

Grocery shopping is one of those necessities of life that most of us don’t really enjoy but we manage to muddle through when the need arises. But an outing to the supermarket doesn’t have to be a drudge-filled experience.

With a little careful planning, a bit of thoughtful reading and some time-tested advice, your food shopping experience can be turned into a journey towards a healthier, happier and better you.

Think of it as an opportunity to nourish your body so you can do the activities you enjoy – whether it’s a walk in the park, a vigorous swim, or a hike in the mountains.

Whether you shop a megastore or something slightly smaller, one truism prevails – supermarket design is relatively consistent. With that in mind, it’s a good idea to stick to the perimeter of the store. That’s where you’ll find the healthiest, freshest and most natural foods – the produce, meat/seafood and dairy/deli departments are located around the outer edges of most grocery stores.

In contrast, convenience foods with a longer shelf life are usually displayed in the market’s center aisles. Many of these foods contain added sugar, sodium and preservatives.

Since produce is highly perishable, buy only what you’ll need for a week, two at the most. Also, take advantage of what’s on sale. But be careful. If you select high glycemic index fruits and vegetables (peas, carrots, corn, potatoes, cherries, apples, pineapple, bananas), be sure you eat smaller portions. Better, lower carbohydrate choices include broccoli, celery, zucchini, cantaloupe, grapefruit, rhubarb and watermelon.

When grocery shopping, you’re better off stocking up on non-starchy vegetables. Also keep in mind that some vegetables have medicinal properties and make excellent additions to your diet. For example, garlic is known to lower cholesterol , triglycerides, blood pressure and glucose levels. Onions and scallions have properties similar to garlic but in smaller concentrations.

Don’t forget about berries. They are excellent sources of antioxidants and they are jam-packed with fiber, folate, Vitamin C and phytonutrients.

When grocery shopping, choose items that are as fresh and unprocessed as possible. Select unprocessed chicken, turkey and other meats over those that have been pre-basted, marinated, smoked or cured. The same rule of thumb applies when choosing seafood. Fresh fish should have a mild, pleasant aroma (no “fishy” smell). The color should be uniform. The flesh should spring back when poked.

Zinc is essential for proper insulin production, and beef is an excellent source. Select the leanest cuts available. Look for red meat and pork labeled “loin” and “round” – these have the least amount of fat.

A healthier choice is organic meat from animals that are free range and have not been treated with steroids or antibiotics. Although some mainstream groceries carry organic meats, you’ll probably need to seek out a specialty market for organic meats.

Eggs should be first on your list. They are a great source of protein and contain little fat. Also, eggs from free-range chickens have 20 times more omega-3 fatty acids than regular eggs. In fact, chickens fed a diet rich in omega-3 from fish meal or flaxseed produce eggs that have a healthy ratio of omega-3 and omega-6 fatty acids.

Aim for low-fat dairy, including non-fat or low-fat cottage cheese and non-fat plain, unsweetened yogurt. Choose butter over margarine, but be sure to consume sparingly. When selecting cheese and deli foods, read labels carefully. Look at the protein-to-fat ratio and ingredients. If there is lots of sugar, salt or there are ingredients you cannot pronounce, it may not be the best food for you. Instead, choose foods that are high in protein , low in fat and have little to no sugar and additives.

Part-skim mozzarella and feta are the best cheeses. Low-salt turkey breast is your best deli meat selection. Condiments found in the refrigerator case are better than those found in the store’s inner aisles; these usually contain more salt and additives.

Frozen Food

Frozen vegetables are the next best thing to fresh. Frozen is also a great way to stock up on fruits and vegetables without worrying they will go bad. Other good frozen food options include fish and meat. Commercially frozen fruits have a storage life of approximately one year, while frozen vegetables can last about eight months.

Meats can be frozen from three months to one year, depending on the cut and variety. For example, ground, stew and organ meats will only last three to four months. However, a whole chicken or turkey will be good for up to nine months, beef steaks for six to 12 months and pork chops will last four to six months.

Inner Aisle Shopping

When grocery shopping, read labels carefully. Avoid items that contain white flour, hydrogenated and partially hydrogenated oils and hidden forms of sugar, such as corn syrup. Choose plain, unflavored teas, green tea or coffee; caffeine-free herbal teas are even better. If you prefer bottled water, choose plain. However, if flavored water is a must, be sure to look at the labels; many flavored waters are loaded with calories and sugar.

Buy whole-grain , high-fiber bread, rolls, crackers and rice. Choose raw nuts and seeds, or try dry roasted, free of omega-6 oils such as soybean, cottonseed or safflower. When it comes to canned foods, choose low-salt varieties of tuna, fish and vegetables. If you can’t find low-salt or salt-free products, be sure to empty the can’s contents into a strainer and rinse thoroughly with water. If you prefer tuna packed in oil, choose olive oil; the same goes for sardines. Speaking of oils – cold-pressed or unrefined extra virgin olive oils are the best. Avoid oils labeled “virgin,” “light” or “extra light” – they are more processed and not as healthy.

When grocery shopping for sauces and condiments, look for ones containing no added sugars. Also, buy a variety of herbs and spices and use them liberally for added flavor and phytonutrients.

Hopefully, these suggestions will make your next grocery shopping trip a little easier and will provide you with the knowledge to prepare better meals for yourself and your family.

Here is a list of shopping tips that will help you at the grocery store.

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