Our society has been obsessed with fast food and quick fixes over the last decade. It was only a matter of time before this craze for instant gratification crept into our supermarkets and grocery stores. Little by little, our local stores have become laden with fatty, over-processed, calorie packed products. Over time, bad buying habits have been formed around these products and become staples in our everyday lives. You have to be on the lookout for these fat traps at all times. You can’t let yourself be fooled into believing their bogus pretenses of “convenience and affordability.” Instead, keep an eye out for products with short ingredient lists, high amounts of fiber, and no added sugars such as corn syrup. Use this Grocery Store Survival Guide as your secret weapon and you will be on your way to becoming a smart, savvy, healthy grocery store shopper.

Meat & Fish Section
Just because it’s lean doesn’t mean it’s low fat. Make sure that the meat you choose is 95% lean or higher. This way you can be sure that you are keeping your waistline in check. Also read the labels of packaged red meats. If you see that it is “enhanced with flavorings” there is a good chance that it is packed with added preservatives you don’t need.

When choosing chicken, make sure it is a skinless breast that is whole or ground only. When choosing beef or chicken, pay more attention to the smell and the firmness of the meat. It should never be sticky or slimy. For the best tasting meat, choose organic or grass-fed. It really does make a difference in the meat’s quality.

Don’t feel bad about splurging on shrimp. It’s a high-protein, low-fat, low-calorie option when boiled, grilled or baked. Just watch the butter and other sauces when preparing this delicious option.

If you don’t feel comfortable completely switching to ground turkey or chicken, mix half turkey or chicken with half lean beef. According to Reader’s Digest, substituting a ground poultry or soy alternative can cut more than 30% of the calories and at least half of the fat in a three-ounce serving.

Dairy Section
Don’t buy cheese by the brick. It is a lot harder to keep track of portion size if you have a huge hunk of cheese in your fridge. If buying the brick cannot be avoided, politely ask your grocer’s deli to slice it into 1-ounce portions.

Steer clear from sugary full-fat yogurt. Anything that comes with a premade jelly mixed in is going to be loaded with sugar. Instead switch to Greek-style yogurt and add in some fresh fruit or high-fiber cereal at home. Greek yogurt can be a little bitter so add a bit of honey to turn this healthy snack into a delicious good-for-you treat.

When faced with what cheese to buy, stick to strong cheeses. Forgo the traditional American, Cheddar, or Swiss varieties and try choosing a healthier option such as feta, fresh Parmigiano-Reggiano, or goat cheese.

Fruit & Veggie Section
When browsing the produce section, remember to “taste the rainbow.” To get all of the nutrients your body needs, you need to try a variety of different colored produce. It’s a good idea to ask your grocer on what day fresh deliveries come in and plan your produce shopping accordingly.

Make sure to only buy the amount you need for the next few days to ensure that your fruits and vegetables don’t spoil in your refrigerator. Try cutting your veggies up as soon as you get home and float them in water-filled bowls. This neat trick will help them stay fresher longer.

Always buy your produce a little under ripe so you don’t have to worry about throwing your hard earned money in the trash. Also, try buying fruits and vegetables that are in season. This way you know that they’ve come from relatively close to home. They also often cost less, taste better, and have less risk of E. coli.

Grain Aisle
Step outside of your comfort zone when buying grains. Try quinoa, barley, and farro. You will be surprised at how easily these nutritious options can be substituted for pasta and rice. Also, buy a fresh sourdough or rye loaf from the bakery to use for sandwiches or opt for whole-wheat tortillas.

 Frozen Food Aisle
Don’t hesitate to buy frozen fruits and vegetables. They are often flash frozen at the source which locks in nutrients in a way that fresh or canned can’t compare to. They are wonderful thrown in to a stew, smoothie, or as a side dish. Frozen shrimp is another delicious option from this aisle.

Don’t forget to take your time in the frozen entrée section. If it wouldn’t be healthy in real life, chances are the frozen “healthy” or “lean” counterpart isn’t going to be good for you either. Don’t fall victim to a company’s marketing techniques when in this section. Stick to what you know to be universally good for you and you will be fine.

Canned Products & Condiments Aisle
Stock up on canned tomatoes. They are the one exception to the “fresher is better” mantra. They also can be added to pretty much anything. Because they are more concentrated, they have higher amount of lycopene, a powerful antioxidant. Canned beans are good too, but remember to wash them before cooking to get rid of the high levels of sodium.

Conclusion
Try to start thinking of each section of the grocery store as a different store in the mall. The normal everyday person wouldn’t go into the flashy jewelry store and browse for a long amount of time every time they made a trip to the mall. This is the same for the junk food aisles. Sometimes you might need to go down them, but don’t make it a habit and don’t do it every time you make a trip to the supermarket. Keep in mind the shopping habits you have created and pick a few bad ones that you can do without. A little splurge here and there isn’t bad as long as you keep yourself in check. Reaching your goals will become easier the longer you make an effort to recognize, understand, and fix all of the bad habits you may have accumulated over the years. Happy shopping!