5 Keys to Smart (and healthy!) Grocery Shopping

Learning how to navigate the aisles of your local supermarket can mean the difference between a healthy shopping experience and a trip down high-cal highway. 

Setting foot in the grocery store these days can be a bit overwhelming — bright florescent lighting, crowds of people, and aisle upon aisle of prepackaged food. It can be a challenge to make healthy selections with all of the choices around you. Learn how to navigate the supermarket the smart (and healthy!) way with these five tips:

1. Look up recipes ahead of time. You can find many free resources for planning meals that are specific to your weight loss goals. For example, the National Heart, Lung and Blood Institute website offers free recipes for healthy eating, and sites such as EatingWell and Cooking Light allow you to sort recipes by prep time, calorie or carb restrictions, ingredients, and more. 

2. Make a list, and stick to it. Once you've selected recipes, make a  list of the ingredients you'll need. At the store, don't stray to temptations, even if there is a Buy 1, Get 1 free sale on your favorite cookie. Stick to your list. You'll thank yourself later.

3. Don't go hungry. You''ll be more likely to give in to temptation if you head to the supermarket when you are starving, according to some studies. Enjoy a protein-rich snack like an apple and peanut butter before heading to the market.

4. Stay in the outer aisles. The inside of a grocery store is generally laid out in the same way. Fresh produce is on one side of the store, frozen and refrigerated items on the other, and in between — no man's land. The center aisles are where you are most likely to find high-sodium, high-fat, artificial food. Try to avoid them.

5. Read the labels. Labels can be a little bit deceiving, so make sure you know what you are looking for ahead of time. Don't be fooled by nutrition facts broken down by multiple serving sizes — and try to select foods with short ingredient lists. According to Choose My Plate, an adult following a 2,000 calorie daily diet plan should limit calories from solid fats and added sugars to 260 calories a day and should limit sodium intake to 2300 mg per day. 

Weight loss through healthy dieting is possible! Learn how Dr. Garcia can help — visit our website or give us a call at one of our three convenient locations today.

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