Tackling the Weekly Grocery Store Trip

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“Have you ran out to the grocery store for bread, milk, and eggs, and come back with bread, milk, chips, cupcakes, soda, and forgot the eggs?”

You are not alone. Grocery shopping is a never ending battle between intention and temptation. Unfortunately for most of us, temptation usually wins out.  The following tips are designed to help you track down the most nutritious foods, and avoid the most tempting distractions and impulse buying traps.

Let’s Take a Tour!

1.     Timing is Everything – try to establish a routine for grocery shopping same time and day of the week. Try not to shop when hungry or stressed. If possible, leave the kids at home.

2.     Come Prepared – start by taking inventory at home. Include spices, cooking oils, and condiments. Make a list and stick to it. Only deviate if it is a healthy choice. The list should include fresh fruits and veggies, as well as fresh frozen or slightly processed fruits and veggies that will keep longer than the fresh ones. The next week, “rotate” your fresh fruits and vegetables to include different choices. Include some whole grains, lean proteins, and low fat dairy items. For every item you choose, try to think of at least 3 different ways you can incorporate that item.

3.     Hit the Walls Running – Shop the perimeter first to get to the whole food action. Beware of the bakery which is usually located right near the fruits and veggies.  Most grocery stores get more deliveries on Friday afternoon or Saturday morning, so you will get a larger selection if you shop the 1^st part of the weekend, and avoid the after church crowds.

4.     Rethink the Fresh Fish – fish labeled fresh does not mean off the boat, it just means it was not frozen. Most grocery stores get their fish delivered at the beginning of the week, but do check your grocery store for their schedule. Frozen fish does not go bad, and commercial freezing techniques minimize textural damage.

5.     Counter Attack the Deli Counter - when buying deli meat choose fresh over the processed versions for lower fat, sugar, and sodium. Choose the hummus or bean dip instead.

6.     Be a Cheese Whiz – most grocery stores have 2 cheese sections. In the domestic section, shop the lowest fat possible. If cheese is a “gateway” food for you, better to shop the imported section. The choices there will be higher in fat, however, studies have shown that people usually serve smaller portions of the more expensive, full-fat variety, therefore consuming less.

7.     Don’t get Butchered by the Meat Department – Choose select cuts, which are the leanest, most healthful, and most affordable meats you can find.  Prime cuts are often marbled, which means more fat. Most meat is packaged in family sized cuts. Ask the butcher to package the exact amount you need. Beware of the sale items and the 2 for 1 deals. While cost effective, they can sometimes be at the end of their life. Check the expiration date.

8.     Attack the Interior – this is not the place to browse! Know ahead of time what you want and where it is.

9.     Look high and Low for the Healthier Choices – all of those high sugar cereals are lined up right at our waist level, which corresponds to a child’s eye level. In any store, some products are placed at an adult’s eye level because the manufacturer paid a “placement fee”.  Heavily promoted items are more likely to be unhealthy. Watch out for “Healthy” items that really are not – keep in mind, “Organic” does not always mean low fat, sugar, or sodium.

10.  Check Yourself Out – this does not necessarily mean the self check-out. This means beware yet again of the temptations lined up at the checkout line.