Creating A Shopping List
You may have good intentions of eating healthfully, but a quick trip down the grocery aisles – with their wide array of chips, cookies, donuts and sugary sodas – can foil your best-laid plans.
The best way to leave the grocery store with a cart full of healthy foods – and maybe even a little extra money in your pocket – is to create a list before you go and stick with it.
The best way to leave the grocery store with a cart full of healthy foods – and maybe even a little extra money in your pocket – is to create a list before you go and stick with it.
Start With A PlanBegin by creating a healthy meal plan for the coming week. For inspiration, look through recipe books for simple meals, keeping in mind any dietary restrictions such as low-sodium, low-fat, gluten-free or dairy-free. Take inventory of the ingredients you already have and add to your grocery list any of foods and ingredients you need, focusing on chicken, lean beef, fish, fresh fruits and vegetables, and whole grains.
Begin by creating a healthy meal plan for the coming week. For inspiration, look through recipe books for simple meals, keeping in mind any dietary restrictions such as low-sodium, low-fat, gluten-free or dairy-free. Take inventory of the ingredients you already have and add to your grocery list any of foods and ingredients you need, focusing on chicken, lean beef, fish, fresh fruits and vegetables, and whole grains.
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Stick To The PerimeterNext, think about the perimeter of the store – that’s where most of the healthiest and least processed foods are. If you spend most of your shopping time there, you’ll be less likely to be tempted by the all of the salty and sweet snacks with empty calories that fill much of the shelf space in between.
Although different supermarkets are laid out differently, you will usually find produce, baked goods, meats, seafood, dairy products, fruit juices, eggs and perhaps frozen fruits and vegetables without ever venturing into the aisles of the store. The perimeter of the store is not only the place where you will find most of the ingredients for your meals, but you will also find many healthy snack choices there. 
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Specific SectionsIn the produce department think of fruits and vegetables to eat whole or cut into bite-size pieces: apples, grapes, bananas, kiwi fruit, baby carrots, celery sticks, zucchini or yellow squash slices, sweet potatoes to cut into wedges for oven-baked fries, or kale to add to a smoothie. You may also find nuts and nut butters in the produce section. Choose walnuts, cashews and almonds for a crunch treat that provides important nutrients and compounds that naturally fight inflammation.
In the baked goods section, skip the donuts and look for whole grain breads and rolls. In the dairy section, limit saturated fats by choosing low-fat or non-fat products including milk, cottage cheese, yogurt, cheese cubes and sticks, all of which make a quick, nutritious snack. The frozen food section is a good choice for out-of-season fruits and vegetables and ones that you will not be using immediately. Add to your list an assortment of fruits (or a specially packaged frozen fruit blend) to make smoothies or choose a snack of fruit bars, made of fruit and juice frozen on stick – and nothing else. 
Finishing TouchesOf course, you can’t do all of your shopping without entering the aisles, where you can purchase canned fruits (look for fruit packed in its own juice – not syrup), canned vegetables (look for low sodium), herbs and spices (they are great to add flavor while reducing salt), soups (look for low-salt, heart healthy – or buy broth and make your own), and snacks (an occasional treat is fine, too!).
Once your list is ready, have healthy meal or snack before heading to the grocery. By going with a full stomach you’ll be less likely to resist the temptation to buy less healthy items that are not on your list. |