8. Stocking Up on Staples
Having healthy
choices readily available can help you lose weight. Begin by shopping at
least once a week with a list in hand. This helps to ensure that you
have a variety of perishable and lower-fat fresh foods to enjoy. It also
allows you to have snacks and healthy meals around that won’t kill your
diet. There was a time when I personally hated to go to the grocery
store. But then I discovered that my disdain was not for grocery
shopping but because I didn’t go enough.
When I finally would go to the store it was a
big old long ordeal. Now that I go a couple times a week, I actually
enjoy my visit. It feels like an old-world European escape to a foreign
market where you have to shop daily for dinner. My kitchen is now
stocked with lots of fresh fruits and vegetables. And even though I’m
not the greatest cook in the world, I eat healthy daily. These days I’m
all about “fresh,” and I’m not talking flirty.
Learning the Layout of Your Supermarket
When you shop, try to do so at the same
supermarket each week. Besides making friends with the butcher, baker,
and cashier, get to know the layout and location of various foods.
Supermarkets are designed to tempt you to buy more food than you need.
Did you ever wonder why the milk and meat counters are always the
farthest from the front door? Or why stores are now baking bread in the
afternoons? Milk and meat are the two most purchased items in the
grocery store.
When you run in to grab a gallon of milk and end
up walking up and down aisles, you can get tempted to pick up one or
two additional items. Delicious baked breads smell so tempting when you
shop at the store after work. Marketers plan this to appeal to you. How
many times have you run into the store for one item and came out with
ten?
One of my secrets is to shop the store’s
perimeter. This is where all the good stuff is—healthy fruits,
vegetables, fresh meats, seafood, dairy products, and just-baked breads.
The inside aisles mainly stock processed, convenience-type foods like
canned goods, cereals, and cookies. Although you can’t avoid the inner
aisles altogether, knowing the layout of your store and a good shopping
list can help you make the best food selections.
Guide to Stocking Your Home
Here are some healthy food options to stock in your home:
- Whole-grain breads
- Bagels
- Pita bread
- English muffins
- Rye or pumpernickel breads
- Raisin bread
- Sugar-free dry cereals
- Oatmeal
- Brown rice
- Couscous
- Bread crumbs
- Pasta
- Low-fat frozen waffles
- Skinless, boneless chicken breasts
- Lean ground beef or turkey
- Lean cuts of beef (flank, sirloin, tenderloin)
- Lean cuts of pork (canned, cured, boiled ham; Canadian bacon; pork tenderloin)
- Tuna, sardines, packed in water
- Fresh fish (white fish, turbot, fillet of sole, salmon), frozen fish without breading
- Skim or low-fat milk
- Eggs
- Low-fat cottage cheese or sliced cheese
- Low-fat ricotta cheese
- Nonfat or low-fat yogurts
- Nonfat or low-fat sour cream
- Parmesan cheese
- Low-fat granola or fruit bars
- Low-fat or fat-free cookies (vanilla wafers, gingersnaps)
- Fruit-filled cookie bars
- Low-fat crackers
- Baked tortilla chips
- Pretzels
- Popcorn (low-fat microwave popcorn)
- Rice cakes
- Apples
- Bananas
- Kiwi fruit
- Grapes
- Oranges/grapefruit
- Raspberries/blueberries/strawberries
- Pineapple
- Lemons
- Plums/nectarines
- Raisins/dried fruits
- Canned fruit (juice packed)
- Applesauce
- 100 percent fruit juices
- Carrots, baby carrots
- Celery
- Cucumbers
- Cabbage, napa cabbage
- Onions
- Broccoli
- Zucchini
- White or sweet potatoes
- Peppers (green, red, yellow)
- Lettuce, romaine, Bibb, spinach, or other varieties
- Tomatoes
- Frozen vegetables (without sauce)
- Canned tomatoes
- Tomato sauces, paste
- Canned beans
- Pasta sauces
- Pizza crusts
- Vegetarian burgers
- Low-fat soups
- Chicken/beef/vegetable broths
- Salsa
- Light mayonnaise
- Lemon juice
- Cooking sprays
- Balsamic/red wine vinegar
- Oils, vegetable and olive
- Mustard
- Light soy sauce
- Low-fat salad dressings
You do not need to
purchase all these foods at once. However, having many of them around
allows you to prepare quick and healthy meals without too much time or
thought. Feel free to custom make the selections to include your
personal favorites. Be sure to remove food that has been sitting in your
home for extended lengths of time. Clean out items like candies,
cookies, snack foods, and presweetened cereals. Begin to enjoy the
fresh, delicious taste of wholesome, nutritious food instead.
