Shop Smart at the Supermarket

When you go into the grocery store, do you get confused?  Did you think you were eating healthy only to find out that you’re not? Are you unclear about what constitutes a “balanced diet“?  Can you identify a “fresh, whole food“?  If not, you are not alone! With so much information available, it is almost overwhelming trying to sort it out and make sense.  I’m going to bring it back to basics in order to make eating healthy, simple, flavorful and fun!

When you enter the average grocery store, notice how similar the lay-out is to every grocery store you’ve ever shopped in before. Usually the traffic flow leads directly to the fresh produce aisles along the outer edges of the store.  The rear of the store often houses the meat section and dairy cases with the frozen foods along the other outer edge of the store.  There is a reason for this strategy.  “Fresh, whole” and “fresh frozen” foods (as opposed to processed and packaged foods) need electrical outlets to run the coolers, freezers and cases that keep these foods from spoiling quickly.  The electrical access is along the walls.  These fresh foods are also replaced frequently and vendors need quick and easy access to move meats, eggs, dairy, fruits and vegetables in and out in bulk volume.

Fresh, baked goods and canned foods are often located somewhere near the produce section in a second level of aisles and shelves.  These turn-over more frequently as well since they are common staples and often baked daily and need to be conveniently located as well but don’t need cooling or refridgeration.

The third tier, deep in the interior of the store, are the processed and packaged foods.  Processed and packaged foods have been stripped of vital nutrients that create “freshness” in the intact whole food and therefore can remain on the shelf for months (even years!) without spoilage.  Large volumes can be stored without the need for constant sorting and  tossing of spoiled foods.

With this knowledge, you can become a power shopper for healthy foods.  First, consider the outer regions of the supermarket the “green zone”. Green is for Go!  Go to these areas first for the vast majority of your food choices.  Fresh, whole foods don’t need labels!  With basic knowledge, you can easily make healthy choices.  Choose fruits and vegetables that can be steamed, baked and sauted with seasonings (and without heavy fats or sugar) for the basis of your meals.  Then add lean meats, poultry, fish or low fat dairy choices for a healthy protein.  For out of season fruits and vegetables, look for fresh frozen foods that have no added sugar or fats.  Be sure to check that ingredient list!  It’s that simple.

Use the second tier of foods with caution – just like a yellow light at a traffic stop.  Grains, beans, breads, pastas and many canned goods need to be scrutinized for fiber content, processing as well as sugar and fat content.  Use these foods wisely and in lesser amounts than the fresh whole foods in the green zone.

Finally, consider the inner aisles as the red zone.  Red is for danger!  Stop, look and prceed with extreme care.  Scrutinize the labels carefully, especially the ingredients list as labels can be very misleading.  Learn brands that are healthy and stick to those brands.  Don’t buy the hype on the box.  Read the label and ingredients lists, then re-read them again!  Make these items for special occasions or the rare treat but not a part of your weekly shopping list.

With this strategy, you can fill your cart with healthy choices in record time.  You can eliminate whole sections of the store without missing a beat.  Best of all, you’ll have the ingredients for wholesome, nutritious meals easily at hand!

Online health and wellness expert, Dr. Pamela Avery, publishes the widely acclaimed ‘Natural Solutions, Natural You’ weekly ezine with 1,000+ subscribers. If you’re ready to improve your health, make more money by helping others improve their health, or just have more fun and energy in your life, all naturally, then get your FREE tips now at www.the-natural-md.com.

Related articles by Zemanta

• FARM FRESH Makes Smart Eating Easy and Colorful (eon.businesswire.com)
• Word of the day: grocer. (blogs1.marthastewart.com)