Smart Supermarket Shopping

  • Posted on
  • By Medteam Weight Loss
Smart Supermarket Shopping

These steps will give you the knowledge and know-how to navigate the supermarket aisles and select the healthier snack and meal options.

These steps will give you the knowledge and know-how to navigate the supermarket aisles and select the healthier snack and meal options.

 

 

 

 

STEP ONE: Shop the perimeter first

  • Pick Plenty of Produce - Make sure to choose a variety of colorful fruits and vegetables (Deep green,yellow, red, purple, and blue!)
  • Make a stop at the meat, poultry, and fish counters - Shop for the lean cuts of meat. Look for "round" or "loin" when shopping for beef, and "loin" or "leg" when shopping for pork or lamb. Make sure the beef is labeled "lean" or "extra lean." Try Canadian Bacon or Turkey. Go skinless with your chicken, and select fish high in "omega 3's" such as salmon and tuna.

 

STEP TWO: Don't forget the Dairy

  • Choose 1 percent or skim for milk and yogurts (Go Greek!)
  • Go for "reduced fat" or "part skim" for cheese, cottage cheese and sour cream
  • Try "lite" margarine or whipped butter
  • Tofu is low-calorie and high in protein

 

STEP THREE: Shop the Center Aisles

  • Don't be against the "whole grains" - Make sure the label states the words "whole" or "100 percent whole grains." You should make AT LEAST half of your grains whole (pasta, rice, bread, tortillas, pitas, deli flats and english muffins). Be creative in recipes and try couscous, barley, bulgar or spelt.
  • Select smart snacks - Buy "baked" chips or tortilla chips when going for those indulgences. Choose nuts like almonds, walnuts, cashews and pecans. Lastly, graham crackers, rice cakes, 100-calorie packs, plain microwaveable popcorn and whole-grain pretzels.
  • Buy better baking goods - Choose healthy cooking options. Buy nonstick cooking spray and olive oil. Go for baking mixes, such as muffins, cake, and bread which allow you to add ingredients. Try whole wheat flour. Use healthy additions to your baked foods such as raisins, applesauce, old-fashioned rolled oats, and a variety of herbs and spices!

 

STEP FOUR: Beverages & Canned Food

  • Water and sparkling water are always great choices. Try tea, reduced-sugar fruit juice and reduced sodium vegetable juices in moderation.
  • When shopping for canned foods pick up stewed tomatoes & tomato sauce, a variety of beans, canned tuna in water, and low sodium soups.
  • When shopping for frozen foods try frozen vegetables, berries and even low-sodium veggie burgers or other soy "meat" products.

 

  Need more information on weight loss? Contact us today.

 

 

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