Grocery Shopping Tips from the BMI of Texas Newsletter

Grocery Shopping Tips

All of us, bariatric or not, could benefit from smarter, healthier eating. It is important to surround yourself with resources and opportunities that give you a sense of control and mastery over your food choices and eating habits. When you are trying to adhere to a healthy diet, a simple trip to the supermarket can feel like navigating through a minefield. If you are prepared, each trip to the store will be easier and more fun than the last. Arm yourself with these simple tips and a thorough list, and you can have a cart full of good-for-you foods in no time flat.

Never shop hungry. Hunger makes you more susceptible to impulse buys and foods that you don't need. Not to mention, when your blood sugar is low, you will instinctively reach for high sugar, empty calorie foods that will give you a quick rise in blood sugar, but you will crash quickly after eating and be ravenous again. Always have a healthy, satisfying meal or snack before heading to the grocery store. Something high in protein and healthy carbs is best, try greek yogurt or PB with celery sticks.

Plan Ahead. Make a list and stick to it! This way you will buy what you need and use what you have. Check store ads in your mail or online to find the best deals on healthy food.

Shop from the outside in. Grocery stores usually place the healthiest foods, such as fresh produce, dairy, and fresh meats and seafood, in the outside perimeter of the store. The best strategy is to shop the outside aisles and back of the store first before heading to the middle aisles, where most of the processed foods are found. Keep in mind, the middle aisles also contain some wholesome foods, i.e. canned vegetables, nuts, beans, and soy products. The key is to be a savvy shopper and make the best selections for your ongoing weight loss success. Weight loss surgery patients can accommodate the needs of themselves, as well as their families, everyone will benefit from wholesome food choices that are tasty, simple, and require little effort.

Fresh is best. Whether you are choosing meat, seafood, dairy or produce, look for the freshest items (in the case of packaged foods, check the expiration dates). To make your produce last longer, don't just choose the ones that are ready to use, mix in some under ripe fruits and veggies, and let them ripen at home. I actually prefer frozen vegetables. Not only will they last longer, they tend to be more nutritious than fresh oftentimes as they are frozen at peak ripeness when they will contain the most vitamins and minerals.

Choose whole grains. When shopping for non-weight loss family members, choose whole grain pastas, breads, cereals, and rice with a high fiber content (at least 4 grams per serving). Avoid white rice, white bread, white pasta, sugary cereals, and anything else made with refined flour versus whole grain flour.

Read nutrition labels carefully. A food may advertise that it is 100 calories per serving, but the package may contain 10 servings. Low-fat foods sometimes contain high amounts of sugar, salt or calories, making them just as unhealthy as their higher-fat version. Always compare the nutritional information to the "light" version with the regular version, to see if there might be a catch! A good general rule of thumb is to look for foods with the fewest ingredients, and little to no artificial ingredients or preservatives.

Some easy and healthy, creative snacks to have on hand at home and work:

· Sugar-free jello with fat-free whipped topping
· Celery/carrots/peppers with a chickpea/hummus dip
· Sugar free popsycles
· Berries
· Part-Skim string cheese
· Edamame
· Peeled cucumber slices with fat-free greek yogurt/low-fat cheese

Weekly food shopping should be challenging and interesting when looking for flavorful foods to add to your own list of favorite bariatric foods. Specialty stores, organic markets, and farmers markets will get you out of your same old grocery shopping routine and can help inspire you to try new foods and recipes. Menu planning is key to maintaining interest and enjoyment in your long-term post-operative bariatric experience. Go explore your grocery store and specialty markets with a new eye toward creativity. Get creative and you will find new recipes and snacks that will help rekindle your motivation and commitment to your bariatric lifestyle!

3.09.2010

Ugg...had a root canal this morning...it was more like an emergency root canal. Seems that my quest for a better smile has caused me a few problems and has hit a few snags. On top of the root canal, which was not bad at all, I started getting a migraine before the procedure...as of right now, I still have it. No amount of medication is seeming to work on this pesky booger of a migraine.

I did have a few things I needed to do...like go and see my Avon rep, take Valentino to the vet and a few other things. We shall see what happens.

Tomorrow will be just as busy...no time for a migraine. :o(

Were you a Michael Jackson fan?

Yes...back in the Thriller days...

Ask me anything

Were you a Michael Jackson fan?

Yes...back in the Thriller days...

Ask me anything

formspring.me

Ask me anything http://formspring.me/Crisangwich

Week 3...yay

Tomorrow is the start of Week 3 of my new life. It will be a busy week as well. I go to the dentist tomorrow for my wax impression for my new crowns...so glad that after 28 years, I am finally getting them replaced.

We are going to see Casting Crowns on Thursday! I am so excited about seeing them again. I love them so much. Friday is the PTA Carnival at my son's school. Saturday I am going to a Scentsy party too!

Watching "Saving Private Ryan" on TNT right now. What an incredible movie.