Health/Nutrition: Healthfully Navigating the Aisles of Your Grocery Store Is Easy

When you’re trying to manage your weight, a grocery store can offer plenty of tempting treats, but there are many healthy options to find as well. Next time you go shopping, arm yourself with these simple strategies.

When you’re trying to manage your weight, a grocery store can offer plenty of tempting treats, but there are many healthy options to find as well. Next time you go shopping, arm yourself with these simple strategies:

Plan ahead: Think about healthy meals you can prepare for the coming week and use a shopping list so you’ll stick to healthful ingredients, says Pam T. Davis, R.D., L.D., a certified diabetes educator at Baylor Medical Center at Garland. “And don’t shop when you’re hungry or in a hurry,” she adds. “When people make this mistake, they tend to impulse buy.”

Beware of advertising: “Any time you see something that is interesting and new, remember that the front of the package is just advertising and marketing,” says Elizabeth Schaub, R.D., L.D., a certified diabetes educator at Baylor Regional Medical Center at Plano. “You need to flip it over and review the nutrition information and the ingredients. “Even foods touting low fat or low sugar can be high in calories.”

Get the facts straight: With a nutrition label, note how many servings are in the package. “The information listed on the label reflects a one-serving portion,” says Paige Vogl, R.D., L.D., a certified diabetes educator at Baylor Medical Center at Southwest Fort Worth. “So if you consume the entire package and there is more than one serving per package, you have to figure that into the total calories, fat and other nutrient values.”

Try new fruits and veggies: “Sometimes we get into a rut and tend to purchase the same things over and over,” Vogl says. “Each fruit and vegetable is going to have a little bit different nutrient composition. If you’re only eating bananas and green beans, you’re going to be missing out on the nutrients that other produce might offer. Have some variety—ideally from day to day, but weekly at least.”

Buy fresh: Favor fresh foods over prepackaged convenience items, which are typically found in interior aisles, Schaub advises. An exception: If you’re short on time, frozen vegetables are easy additions to a meal, Davis says, and you can quickly prepare them by steaming or microwaving.

When eating out, follow these guidelines:

• Choose whole-wheat bread instead of white.
• Ask for sauces and dressings on the side.
• Order food steamed, grilled or broiled, not fried or sautéed.
• If main portions are large, order an appetizer or side dish as your entrée, or share a dish with a friend.
• Choose fruits as your dessert.
• Opt for menu items rather than “all-you-can-eat” buffets.

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