Smart Supermarket Shopping

A walk through the supermarket aisles can be a major test of your willpower. But the choices you make while in the store will determine how you eat the rest of the week. Here's how to make smarter choices at the store:

• Pick the best supermarket for you. If you have a choice on where to shop, think about the kinds of things that you want the store to have. A salad bar? A vegetarian or organic section? An extensive seafood department or deli department? Choose the things that will make it convenient and easy for you to eat right.
• Make a list, and stick to it. If you have an itemized list, you'll be less tempted to put unnecessary (and often unhealthy) products into your cart.
• Shop on a full stomach. It's hard to make healthy food decisions when your stomach is growling. Before you step into the store, be sure you've eaten so that you don't make impulse buys you'll regret later.
• Shop the perimeter. Healthy foods (such as fruits, vegetables, dairy products, lean meats, and fish) are located around the perimeter of the store. Pre-packaged and processed foods and snacks are often found in the aisles.
• Avoid the crowds. If you get flustered or annoyed by crowds, you may be likely to buy the first thing you see just so you can get out of there. And you might not take the time to read the nutrition labels, which could result in a cart full of food that's high in calories, fat, or sodium. By shopping early in the morning or late at night, you can avoid the tendency to make rushed purchasing decisions.
• Buy enough food to last until your next shopping trip. If you have healthy foods on hand, you'll be less likely to reach for unhealthy ones. Of course, fruits, vegetables, fish, and meat are perishable, so you can't buy them as far in advance as other foods.

Remember, with the right mindset and a plan in place once you enter the store, you'll be able to make smart, sensible, and nutritious choices.