Shopping Tips: Staying on Track in the Supermarket Aisle

Grocery stores nationwide are hopping on the whole-food bandwagon, helping health-conscious shoppers make wiser choices. Aisle by aisle, customers are presented with dozens of options - whole-wheat pasta or the ready-made boxed version? The low-fat, low-calorie frozen lunch or the frozen pepperoni pizza? Although most stores have begun offering healthier versions of classic favorites, ultimately the choice is yours. Here are a few ways to healthfully navigate those supermarket aisles:

1. Find the right supermarket

In many areas, you can find ten different supermarket chains on one street. If you have a choice of where to shop, choose the store that makes it convenient and easy for you to eat right. Health-food or whole-food markets will offer more whole-grain and all-natural items than the average grocery store. If the sight of a fresh salad bar or large organic section thrills you, shop around until you find a store with these features.

2. Make a grocery list

Healthy eating requires a little planning. Before you hit the supermarket, find a few recipes and decide how many meals you'll make during the week, including breakfasts, lunches, and snacks. Do a quick inventory of what's already in your refrigerator, and write down every item that is missing.

There are so many benefits to making and sticking to a grocery list: A list keeps you organized in planning your meals and minimizes the need to run back to the market multiple times each week to pick up some forgotten ingredient. It also reduces the urge to buy something unhealthy on impulse because of fancy packaging or a random craving, which also saves money in the long run. Studies show that having a shopping list saves 10 to 30 percent on your weekly grocery bill.

Make your list user-friendly by organizing it aisle by aisle, according to the layout of your market. Of course, it can be hard to predict what produce will be fresh and which items will be on sale each week, so keep your list flexible. Healthy, convenient items that should make a regular appearance on your list are: apples, pears, grapes, baby carrots, celery sticks, fat-free yogurt, low-fat cheese sticks or cottage cheese, and single-serving snack packs.

3. Shop at the right time

Some supermarkets are open all hours of the day, 7 days a week. If you get frustrated waiting in line behind a crowd of people or sorting through bottom-of-the-barrel produce, avoid grocery store rush hour - weekdays between 5 p.m. and 7 p.m. and weekend mornings. Also, ask your store clerk or manager about the delivery schedule for fresh produce and meats and shop that day to get the best your store has to offer.

4. Don't fall into a rut

Most of us buy the same basic groceries week after week. But variety truly is the spice of life. Apples and oranges aren't the only fruits you can buy - try grapes, fresh berries, plums, peaches, mango, or grapefruit. To keep yourself motivated, try something new each week or shop at the local farmer's market for the freshest assortment of produce. Make sure your basket is filled with a rainbow of colors.

5. Read labels

The FDA requires food labels on all packaged goods for a reason: They help you understand how each food fits into a healthy diet based on its serving size, calories, vitamins, and nutrients. As you're shopping, read labels carefully, watching out for "bad guys" like partially hydrogenated oils (trans fats), saturated fat, cholesterol, and excess sodium and sugar. Choose 100% fruit juice and 100% whole-grain crackers, rice, and pasta instead of foods that claim to contain "multigrain" or "cracked wheat." Unless whole grain is the first ingredient, these products generally consist of refined flour with a dab of whole-grain flour.

6. Never shop hungry

When you wander the aisles hungry, you're far more likely to get distracted by the sweet smell of fresh-baked bread or roasting chicken and pick up goodies you wouldn't ordinarily buy. With hundreds of tasty options at your fingertips, you're not likely to reach for extra fruits and vegetables when sweets and high-fat snacks are doubly appealing to a rumbling stomach.

7. Make grocery shopping "me" time

Little hands can grab junk food off shelves faster than any parent can put them back. If you can, leave the kids with family or friends for an hour. You'll save an average of 10 to 40 percent without them tagging along.
8. Buy frozen

Though fresh produce is sometimes the best, frozen is a great alternative for today's busy family. Fresh produce can sit on a truck or in a chilled storeroom for days, losing nutrients with each day that passes. Frozen fruits and vegetables are often put on ice within hours of harvest, retain the most nutrients, and won't go bad after a few days in the fridge.

9. Search the perimeter

The outside aisles at the grocery store are filled with fresh foods like fruits, vegetables, dairy, and meat, while the inside aisles contain mostly processed, pre-packaged junk food. Spend most of your time on the perimeter, and venture into the inner sanctum just long enough to pick up beans, frozen vegetables, and whole-grain cereals or crackers.

10. Buy enough food

If you buy junk food and sweets and put them in your house, there's a good chance you'll eat them. Luckily, the opposite is also true: If you have nutritious foods on hand, you'll be less likely to reach for unhealthy ones when hunger strikes. Fresh fruits and vegetables spoil quickly, so you may need to make a trip to the market at least once a week. But it's worth the extra trip if your family chooses healthy snacks instead of easy-to-grab cookies and chips.

The grocery store is your first stop on the road to good nutrition. By following these tips and making a plan, your family can enjoy nutritious meals every day of the week. Though the kids may scream to have chocolate cake for dinner, you'll be prepared to offer something so much better.