Grocery Shopping, the smart way

By: Amber Downing

downing_am@yahoo.com

Grocery stores are generally designed to mess up your diet. Before shopping, make a list and stick with it. It is important to keep a running list throughout the week in order to get everything. Try to go to the grocery store only once a week. This will require you to plan meals and snacks ahead of time.
Don’t go to the store hungry. It happens to everyone sometimes, but try to avoid it. You may or may not have noticed that the healthy food are around the perimeter of the store. Stick around there. Choose low calorie foods with lots of nutrients such as fresh vegetables and fruits, nonfat dairy, lean meats and whole-grain bakery items.
Within the interior aisles, stick with wholesome foods like rice, beans and pasta. Avoid nearly everything else. Most convenience foods are packed with extra sugar, fats or both. If you do buy processed foods, read the labels and choose ones that have less fat, sugar and calories.
Don’t buy problem foods that once you open them, you will finish. Turn down samples at the store. Try choosing a checkout line without candy displays.
Meats

-Lean cuts often end in “round” or “loin”

-Leaner grades are “select” or “choice”

-Buy well trimmed meats

-Buy modest portions (4 ounces is the size of a deck of cards)

Poultry

-Choose skinless chicken or turkey

-Choose light or white meat

Dairy

-Milk provides important vitamins and nutrients, but choose 1% or less

-Try a low fat cream cheese, sour cream

-Buy soft margarines without trans fats

Frozen Foods

-Pick frozen vegetables without sauce

-Go easy on breaded and fried foods

-When shopping for ice cream, try frozen yogurt, sherbet or sorbet

Canned fruits and veggies

-These foods are often higher in sugar and sodium than their fresh and frozen cousins

-Look for “packed in fruit juice” or unsweetened”

Pasta, Rice and Grain

-Go for whole grain

-Egg noodles are low in fat and cholesterol

-Brown rice has slightly more nutrients and more fiber than other rices

-Watch out for sodium and fat in rice mixes

Bread

-Just because bread is wheat, doesn’t mean it is whole grain

For recipes made available at the meeting, contact Amber Downing downing_am@yahoo.com

Reference: The American Dietetic Association’s Complete Food and Nutrition Guide