Week 12 Friday Meeting (March 26)

Making the most out of supermarket shopping

You’ve made great strides in learning about healthy eating and weight management. Now you need to follow through by becoming a savvy supermarket shopper. This skill will help you to choose healthy foods for life. This week’s challenge is to help make your next trip to the market a success. To get you started, check out these tips for before, during, and after your trip to the supermarket:

Before you go:

· Do your homework. For items that are purchased repeatedly, read the labels at home before you shop.

· Plan ahead. Determine next week’s meals and print out the site’s weekly shopping list menu. Making your own menu? Remember that to re-use foods: Tonight’s roast chicken leftovers can be used in next week’s soup.

· Be adventurous. Try a new food each week, or at least one you think you dislike. Check the site’s recipes for ways to try that food anew. Taste buds change over regularly, so you may be surprised!

· Organize your shopping. Arrange your list to match your supermarket’s layout.

· Set a budget. Save money by shopping big-box stores and bulk shopping centers. If you can store large sizes or split bulk purchases with friends or relatives, you’ll save money. And don’t forget your coupons!

· Have a bite. Shopping when you’re hungry is one of the biggest pitfalls that people working on weight management encounter. If you don’t have a healthy snack beforehand, you’re more likely to make impulse purchases. 

When you step through the doors:

· Shop the perimeter. This is where you find most of the whole, fresh, healthy foods. The aisles are home to processed foods that are loaded with refined sugars and trans-fats.

· Start in the produce section. Fresh produce is chock full of vitamins, minerals, fiber, and phytochemicals. If you can't find the fresh produce you need, frozen is a healthy alternative; it keeps longer and has locked-in nutrients.

· Read the label. Check the ingredient list for healthy items (i.e., whole grains), which you want listed first. You want unhealthy ingredients to be listed last (or not at all). Then scan the nutrition facts for balanced, nutrient-rich foods.

· Keep foods safe. Shop for refrigerated foods last, such as fish, poultry, meats, dairy and frozen foods. In summer, keep a cooler in your car for groceries.

When you get home:

· Get to work. Keep produce fresh by washing and cutting it up.  Keep the veggies in ice water (changed daily) for your own home-made convenience food.

· Get cooking. Make time to cook a double batch; eat one tonight, and freeze a meal for later. It saves time and money, and a pre-made meal is a true luxury after a day’s work.

I hope you have some ideas about how to make supermarket shopping a success. I’m open to hearing your comments and answering your questions, so let’s talk!

That sounds like a great idea.  Ice cube trays?  Do you just put the spice in the little containers or do you also fill them with water?

• Use 1/3 the amount of dried for fresh (so if you need a tablespoon of fresh basil, use 1 tsp. dried basil)
• When adding a dried herb, rub it between your hands to release the essential oils and boost flavor