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Grocery Shopping Secrets
To get through the grocery store in a
timely fashion, stick to the perimeter of
the store — it's where you'll find fresh
dairy, produce, meat, poultry, and fish
and tofu substitutes... Most of the aisles
in between have packaged goods, such
as crackers, cookies, canned soups and
vegetables, juices, etc. For more
specific information on getting through
the grocery store, check out our handy
tips, below.
Produce. Load your cart with a variety of
fresh, nutrient-dense, fiber-rich
vegetables, like spinach, zucchini,
broccoli, tomatoes, carrots, and
peppers, stock up on fresh fruits, too,
including apples, oranges, mangoes,
pomegranates, melons, and berries.
Dairy. There are many items to choose
from in the dairy aisle. For instance,
eggs, part-skim ricotta cheese, and low-
fat cheese are all considered excellent
lean protein choices .. Low-fat and fat-
free milk as do low-fat and nonfat plain
yogurt and artificially sweetened low-fat
and fat-free yogurt ...You can also find
unsweetened or artificially sweetened
soy milk (choose only those containing 4
grams of fat or less per 8-ounce serving)
in the dairy aisle and mock soy
products.... like soy cheese, soy yogart
etc.
Meats/Fish/Poultry. Focus your attention
on lean cuts of beef and poultry, which
include eye of round, ground beef
(sirloin, lean, and extra-lean), tenderloin,
top loin, and top round, as well as turkey
and chicken breast, pork loin and pork
tenderloin. Fish and shellfish are also
good choices. Get to know your
fishmonger — you should aim to eat fish
four times a week. (Limit consumption of
types of fish that contain high levels of
methylmercury, including shark,
swordfish, king mackerel, and tilefish.)
Frozen Foods. The frozen aisle offers
quick-to-cook vegetables — perfect if
you're up against the clock. You can also
find soy-based meat alternatives in the
freezer section. Look for those that
contain less than 6 grams of fat per 2- to
3-ounce servings. If you have a sweet
tooth, try frozen fudge bars with no
added sugar.
Miscellaneous. Other foods to seek out
from the middle of the store: nuts (avoid
honey-roasted or sweetened varieties),
canned light tuna fish, extra-virgin olive
oil, sugar-free gelatin, vegetable juice
cocktail or tomato juice, sugar-free diet
sodas, and sugar-free drink mixes... you
can also stock up on whole-grain breads
and crackers, brown rice, whole-wheat
pasta, and low-sugar, high-fiber whole-
grain cereals.
To get through the grocery store in a
timely fashion, stick to the perimeter of
the store — it's where you'll find fresh
dairy, produce, meat, poultry, and fish
and tofu substitutes... Most of the aisles
in between have packaged goods, such
as crackers, cookies, canned soups and
vegetables, juices, etc. For more
specific information on getting through
the grocery store, check out our handy
tips, below.
Produce. Load your cart with a variety of
fresh, nutrient-dense, fiber-rich
vegetables, like spinach, zucchini,
broccoli, tomatoes, carrots, and
peppers, stock up on fresh fruits, too,
including apples, oranges, mangoes,
pomegranates, melons, and berries.
Dairy. There are many items to choose
from in the dairy aisle. For instance,
eggs, part-skim ricotta cheese, and low-
fat cheese are all considered excellent
lean protein choices .. Low-fat and fat-
free milk as do low-fat and nonfat plain
yogurt and artificially sweetened low-fat
and fat-free yogurt ...You can also find
unsweetened or artificially sweetened
soy milk (choose only those containing 4
grams of fat or less per 8-ounce serving)
in the dairy aisle and mock soy
products.... like soy cheese, soy yogart
etc.
Meats/Fish/Poultry. Focus your attention
on lean cuts of beef and poultry, which
include eye of round, ground beef
(sirloin, lean, and extra-lean), tenderloin,
top loin, and top round, as well as turkey
and chicken breast, pork loin and pork
tenderloin. Fish and shellfish are also
good choices. Get to know your
fishmonger — you should aim to eat fish
four times a week. (Limit consumption of
types of fish that contain high levels of
methylmercury, including shark,
swordfish, king mackerel, and tilefish.)
Frozen Foods. The frozen aisle offers
quick-to-cook vegetables — perfect if
you're up against the clock. You can also
find soy-based meat alternatives in the
freezer section. Look for those that
contain less than 6 grams of fat per 2- to
3-ounce servings. If you have a sweet
tooth, try frozen fudge bars with no
added sugar.
Miscellaneous. Other foods to seek out
from the middle of the store: nuts (avoid
honey-roasted or sweetened varieties),
canned light tuna fish, extra-virgin olive
oil, sugar-free gelatin, vegetable juice
cocktail or tomato juice, sugar-free diet
sodas, and sugar-free drink mixes... you
can also stock up on whole-grain breads
and crackers, brown rice, whole-wheat
pasta, and low-sugar, high-fiber whole-
grain cereals.
