Step Four: Shopping the Supermarket

If someone is trying to stop drinking, the last thing they’d want to do is to take a tour of a winery complete with a wine-tasting. But, for those of us who struggle with emotional eating, heading to the supermarket is a necessity. We must eat to live. So, how do we put strategies in place that empower us to shop for healthy foods rather than falling into the many temptation traps that overpower us? Each time we grab that bags of chips or that half-gallon of ice cream that is on sale, we are giving in to former bad habits. But, what is a person to do? It all looks so good. What’s wrong with one bag of chips or an occasional ice cream treat? Well, nothing is wrong with being human, but for emotional eaters, it’s never a serving of chips. It’s the whole bag. It’s never a portion of ice cream. Once we’ve gotten a taste of something that is high fat/high salt, or high fat/high sugar, our brains are trained to keep those cravings going and going and going until the trigger food is all gone.

In order to help myself safely navigate the grocery store, I slowly tested and developed strategies for change that worked for me. First, I did a lot of reading on nutrition, which I continue to do to this day. Knowing what is healthy gives me the knowledge to shop wisely. Although it took a lot of trial and error to learn how to shop the supermarket, I eventually created a few simple rules that enable me to shop in a healthy manner, eat well and save money. I’d like to share those rules with you now.

The first rule for grocery shopping is well-known. Do not go to the store when you are hungry. Well, that’s easier said than done. Many people are so busy that the only time they have to go grocery shopping is right after work. They rush off to the store. They’ve had a long, hard day. They’re hungry. So, instead of resisting temptation, they give in week after week. Therefore, the first step is to bring a snack that can be eaten right after work and before shopping. It can be a slice or two of cheese with a few whole grain crackers or an apple and a few slices of turkey breast. A snack is exactly that. It’s a tidbit to keep your sugar levels from dropping drastically so that you will not buy on impulse.

Of equal importance, don’t forget to drink fluids such as water, herbal tea, or reduced-fat milk. People often confuse being hungry with being thirsty. As long as you eat and drink before you go to the store, by the time you arrive, you will have something in your stomach. Not only will you have more energy to shop, drive home and do what is required of you, but you will be less tempted by all of the unhealthy goodies in the store.

If you can, try to take your children with you to the store. Educating them about nutrition, involving them in food selections and choices at an early age is a great way to start them off on healthy eating patterns that they can establish for life. But, just as you should not go to the supermarket when you are hungry, the same applies to your children. I would not want a child of mine to touch a germ-infested cart and then shove crackers into his or her mouth. Moreover, if children have already eaten, they will not start begging and whining for snacks while shopping. Also, most stores now provide candy-free checkout aisles. Use them. They avoid family conflicts.

The second rule is to always have a list. If you keep a running list on a pad or a blackboard or on your computer at home, you can take that list with you. For example, if you always buy milk, start your list with that item. If you receive sale circulars from your local supermarket, check the sales and add the items you use to your list. If you clip coupons be realistic. Don’t clip the coupon for the potato chips that says, “Buy one, get one free.” It’s tempting, of course, but is it healthy? It’s all too easy to spend our food dollars on unhealthy processed foods when we can use that money to purchase far healthier choices for ourselves and our families.

The third rule is that knowledge is power. Most people who are overweight know very little about nutrition. It isn’t their fault that they don’t know what to eat, what is healthy, what is unhealthy. That is why diets are so popular, especially those with a very restrictive first phase. People are told exactly what they can and cannot eat. The decision-making powers are removed for awhile. If they adhere to the restrictions, they will not only take in far fewer calories, but they are relieved of the stress of making their own food choices. This especially applies to any diet plan that provides ready-made and expensive meals. But, when those restrictions are removed, or people stop eating their frozen dinners, then what? They are still ignorant about what they should or should not eat in order to regain their health and lose weight. Once freed of the restriction, people return to making poor food choices and regain the weight. However, anyone armed with simple nutritional knowledge can not only eat better, eat fresher, but eat wonderful meals for far less money. This post is designed to help you to learn how to make the most nutritious choices for yourself and your family, save money and save time. It’s far, far easier than you think. See Rule Four below.

The fourth rule is to shop the perimeter of the supermarket. What does that mean? When you enter a supermarket, you will notice that if you walk the perimeter of the store, all around the sides and the back, what foods do you typically find? Usually, most stores start out with a large selection of produce. They have dozens of types of fruits and vegetables lined up and displayed in an array of colors, shapes, varieties and price ranges. Then, if you move on, you’ll usually find some sort of deli counter with a cheese selection. At the back of my supermarket, we have a fish counter, poultry section, meat section, processed meats and cheeses. Then, there is a large selection of dairy products, orange juice, yogurts, butter, etc. Toward the front of the store is a bakery with fresh breads, rolls, cakes, cupcakes and other tempting treats.

Well, you might say that some of the perimeter is healthy and some of it is not. That is true. But, our goal is to break down the supermarket into easy-to-manage components so that it is safe to shop. The following are my simple tips for navigating the perimeter:

Step 1: Remember, our goals are to shop for healthy foods, save money and save time. If a plan is not practical, we will not follow it. The steps have to be clear, simple and logical. So, start at the beginning. If you go straight to the fruit and vegetable section, you will notice something. What do you notice? This is the only section of a supermarket that does not have labels on the food. What does that tell us as savvy shoppers? It tells us that these foods are so healthy, so nutritious, so varied and low-fat that they don’t need labels. Always look for what is in abundance and usually on sale. Try different varieties of apples or buy a big bag of them, especially at this time of the year. The apples are fresh, crisp, delicious and reasonably priced. Sometimes peppers are on sale. They come in many colors, varieties and sizes. Some are hot. Some are not. Look for different fresh herbs that you can try. If possible, bring your children to the store and let them help you to make the selections. This is a great way to keep them busy, teach them about nutrition and give them food choices. If you’ve never eaten bok choi, which looks kind of life a leafy celery, give it a try. It has a unique, wonderful flavor that is great in stir fries. Can your kids look up recipes online, print them out and help with dinner? Most children, if taught early, will enjoy cooking and shopping. They will feel empowered, and you can get the extra assistance you need both in the store and at home.

So, the fruit and vegetable section is always the place to start your shopping. You have no labels to read. Try to compare the price of a bag of apples on sale with a bag of potato chips or corn chips. Can you see how you can get far better value for your money if you shop fresh and with nutrition in mind?

Step 2: Next is the deli counter. Studies have shown that nitrates, which are used to preserve meats, are not healthy if eaten consistently. Ask if your deli counter carries foods without nitrates. As the public has increasingly demanded these products, there are more and more of them. You can certainly find many of these non-nitrate products at both Trader Joe’s and Whole Foods. If your store does not carry these products, do talk to your store manager. Nitrate-free products are a response to consumer demand. Be a good consumer advocate for yourself and your family.

Cheese is healthy, nutritious and comes in many varieties. It is a good protein source. Remember, softer cheeses tend to have a lower fat content. The harder cheeses tend to have the highest fat content. But, if we want to put some grated Parmesan or Romano cheese on pasta, how much cheese do we really use? Not much. If you like the taste of the reduced-fat cheeses, they are an excellent choice. If not, then buy the full fat. Just pay close attention to how much you are eating.

Remember, fat is not your enemy. Low fat diets lead to weight gain for a reason. We need a certain amount of fat in our diets. We just need to place the emphasis on healthy fats. Healthy fats are liquid at room temperature. Olive oil, canola oil, flax seed oil, etc. are all heart-healthy fats. Avoid margarine if at all possible because it contains partially hydrogenated oils. These are not heart smart. If you like butter, and I happen to love it, buy the real thing when it is on sale. Just eat smaller amounts.

Step 3: Fish is a healthy alternative to either meat or poultry. Fatty fish contain healthy fats, so buy the salmon or sword fish when it is on sale. Try different varieties of fish. You can make a fish chowder, which is simple, nutritious and delicious. Cod is a mild fish that most children will eat. Fish can be baked, sautéed, served in combination salads. Again, use the internet or check your cookbooks. There are many varieties of fish and many preparations. If you prefer fried fish, use olive oil or canola oil. Drain the fish on paper towels before serving.

Try to select lean meats and try to limit your red meat intake. Red meat is a great source of protein and iron, but it is also expensive. Can you find cuts that are on sale and make a stew that you can serve your family, but have enough left over to freeze for another dinner? Can you combine a cooked meat with vegetables and make a salad? Please consult your physician about your intake of red meat. Also, think about price here. Are there other sources of protein that are cheaper? Lentils are a great source of protein and much cheaper in price. Look for kidney or black beans to put into soups, salads and hearty stews. Use chickpeas for humus or put them into a casserole. There are so many varieties and all are great protein sources when you’re shopping on a budget. If you’ve never cooked these types of foods before, look up recipes online or go to the library and take out a cookbook that explains how to sort, soak and prepare them for delicious and money-saving meals.

We all know that poultry is an excellent source of lean protein. You can roast it, broil or bake it. There are an infinite number of chicken recipes. Pork is also another great source of protein. Again, shop the sales. Have you ever tried roasted roast Cornish game hens? They are delicious and very similar to chicken. Turkey is another very healthy food. You can freeze the leftovers and serve a salad with turkey, green grapes, a variety of lettuce, tomato wedges and a lime dressing, for example. Just use your imagination. Add fresh or dried herbals for wonderful extra flavor, color and zing.

Above all, remember, if you are shopping on a budget ask yourself what are the healthiest and cheapest forms of protein in your supermarket? Lentils, dried peas and beans all fall under this category. You can easily get enough protein through plant sources rather than animal sources. Obviously, if you are a vegetarian, you already know this.


Step 4: Shopping the dairy section is simple. Look for lower or reduced fat items. For example, will your family drink 1% milk or skim milk? If you have babies or young children, you should consult with your pediatrician, as they generally recommend full fat milk until children turn age 2.

There are so many varieties of low-fat milks, yogurts, Greek yogurts, cottage cheese. Again, shop the sales. If you prefer the full fat products, enjoy them, but try to consume a little less. It’s that simple. I am perfectly happy with 1% milk, or low-fat yogurt. But, I prefer full fat cottage cheese. I eat what I enjoy, what tastes good to me. In so doing, I get the taste satisfaction I crave. Therefore, I tend to eat less. We only keep eating and eating and eating when we can’t satisfy our taste buds. So, eat and enjoy, just don’t keep stuffing it in.

Step 5: Whether you like fresh breads or those on the shelf, look for whole grain breads which provide fiber, good nutrition and a variety of tastes and flavors. Try to avoid breads that are made with processed, white flour where all of the good nutrients have been stripped out. Remember, you want the most nutrition possible for eat bite of food you take. If you’ve never eaten whole grain breads, I think you will be surprised at the delicious, nutty taste. Moreover, because these breads provide more fiber per bite, you can eat less and actually feel more satisfied. It’s a win-win. Again, shop the sales. Often you can find good prices or buy-one, get one free or half off. Put the extra loaf in the freezer. If you’re really ambitious, try baking bread at home. I’ve done it for years. We bake 3 loaves at a time, slice them, freeze them and enjoy them. That way, we can make the bread to our exact tastes. But, since many people do not have the time, shop your local supermarket. You’ll be surprised at the variety.

Step 6: Ok, you now have your staples. You have fruits and vegetables. You have meat, cheese, poultry, dairy products and breads. But, what about the rest of the supermarket? How do you avoid the chips, the cookies, the ice cream or other treats?

First, remember that we are all human. We all need treats once in awhile, just not every single day. Therefore, you now have to face the aisles of the supermarket. And, that is where the greatest challenges lie. What I taught myself was to truly know the store layout. For example, if I needed some frozen vegetables, I also knew they were directly across from the tempting ice cream. So, I developed a strategy which I call “eyes right.” When I entered the aisle, I would keep my eyes to the right because that is where I would find the frozen vegetables. I had my back to the ice cream. Sure, I know it’s there. And, yes, it’s calling my name, but I kept my eyes focused on the veggies, not the ice cream. Always remember that frozen fruits and vegetables are a great source of nutrition. They are usually flash frozen, so they often have more of their original nutrients than items that have been chilled and shipped to be sold as fresh. Moreover, there are often coupons and sales. If your favorite peas are on sale and you have room in your freezer, always purchase more than one package. If you like frozen berries and they are on sale, try to do the same. Snacking on frozen berries is a great substitute for ice cream, for example. Children love them, too. Frozen fruit adds color and nutrition to cereal, salads and low-fat desserts.

In my supermarket, there is one aisle devoted exclusively to chips of every shape and variety. I never go down that aisle. I also avoid the candy aisle. The cookie aisle also contains the crackers. Whole grain crackers are great with some cheese, so again, I try to keep my eyes focused on where I’m headed. I avoid, if at all possible, looking at the tempting cookies on the shelf. If you can’t resist, indulging every once in a while is fine. But, when you check the price of those store bought cookies, do ask yourself what else you could purchase with those food dollars. Are there healthier alternatives?

If your family likes cereal, again, shop for whole grain cereals. Try to find cereals that are on sale. Will your family eat oatmeal or other hot cereals? They are not expensive per serving and don’t take much time or effort to prepare. Add a little honey and fresh or frozen fruit with a dash of cinnamon or other spice, and you have a hearty, inexpensive, nutritious breakfast.

Step 7: Do Read Labels. Food labels are a boon to savvy food shoppers. Take a good look at the labels of the foods you purchase. Some foods can contain over 1000 mg. of sodium. That is way, way too much salt for anyone. Reading food labels does take time, but if you read them, you will know what you are purchasing. Is it really worth your food dollars? For example, if you read some labels you realize that a serving is so tiny that you’re going to eat the whole package or can or container yourself. Some servings are so small that I would think a child would ask for more. Think carefully about the nutrition. Does the food contain a lot of sodium, sugar, additives, partially hydrogenated fats? Try to avoid these foods. Look for healthier alternatives. If you have to spend several minutes reading a label because the list of additives is so long, you probably want to look for a healthier selection. My policy is that if I can’t pronounce it, I won’t eat it!

Step 8: Avoid Processed Foods. Everyone today is so busy that we are looking for short cuts. I have had people tell me that it’s far easier to buy a microwave meal loaded with fat, sodium and all sorts of additives than it is to make a real meal. I disagree. How long does it take to rinse, season and pop freshly cut-up chicken into the oven to bake along with scrubbed and fork-pricked potatoes? It only takes a few minutes to bring some mixed frozen vegetables to a boil. For dessert, you can rinse some fresh fruit and put out a wedge of cheese. I truly believe that if at all possible, it’s faster, easier and far healthier to eat real food, not processed food. Moreover, dollar for dollar, it is cheaper. Why not save money, eat healthier and enjoy your food more?

When we eat too much salt and sugar and fat then that is all we taste. We become addicted to these tastes and develop food cravings. Whereas, if we eat a wide variety of foods, eat fresh, or freshly frozen, then we actually eat less food over time.

Always remember to eat the whole food. For example, if you like a glass of orange juice in the morning, eat a fresh orange instead. If you price orange juice vs. a bag of fresh oranges, you will realize that you can actually save money doing this. If you don’t have time to eat your orange, take it with you and eat it as a snack. A fresh orange has more fiber and less sugar. It takes longer to chew. Therefore, it provides more eating satisfaction. You will feel fuller longer. Add in the cost savings, and again, it’s a win-win for losing weight, eating healthier and saving money. If you have children, teaching them to eat the whole fruit rather than drinking juice not only makes nutritional sense, but your children will have much improved dental health. Again, you will save money, and your children will not have as many cavities.

These are the simple steps that I developed for myself. Over time, supermarkets have offered us more and more food choices. That can be overwhelming. But, if you take your list, shop sales, stock up on non-perishables when good prices are offered, pay attention to nutrition and price, you will learn how to eat healthier, lose weight and save money.

Please feel free to comment on my strategies for shopping the supermarket. I’d love to hear your additional suggestions, questions and ideas on this subject.