I can’t believe I’m actually using the word savvy in a blog. Is there supposed to be an accent somewhere? Where does one find these things on a keyboard, anyway? Okay. Stay focused, Emily. I consider myself a semi-expert on a lot of things but grocery stores and I go WAY BACK. I started as a checkout girl in 1985 and know a thing or two about how grocery stores work.
Over the years I’ve also accompanied patients to the store in an attempt to help them figure out what to buy. I’m amazed at the gullible nature of the American consumer and am dedicating this blog to stamping out stupidity at the grocery. Be smart, people! This blog will not be about saving money; it is about saving your health.
So, you’ve arrived at your favorite grocery store. First things, first. Don’t circle the parking lot twenty times to find a good parking spot. Park your car and burn an extra twenty calories walking in the store. Grab a cart on your way in. If everyone brought one cart into the store, there would be no need for the shivering teenager wrangling carts in subzero temperatures.
I’m simply too disorganized to bring a list with me to the grocery. This is a big mistake, but I’m a professional! I know the ingredients in Bolognese sauce off the top of my head, and can whip up a Hollandaise blindfolded. You should have a list and try to stick to it.
Focus your shopping to the perimeter of the store. Avoid the center aisles as much as possible because these contain the processed, expensive and unhealthy food items. Costly items are always placed at eye level, so look up and down to find bargains and off brands. Companies pay big bucks for placement on end-caps and eye level.
The food industry gets away with the swindle at every opportunity. The word “natural” means absolutely nothing. Look for the word “organic” instead; this is strictly regulated and, depending on the type of fare, can be very important.
While I’m on the topic of organic, don’t fall for organic in everything you buy. This is a complete racket, in my opinion. Organic wine? Bunk. Organic maple syrup? Please. There are some fresh foods, identified by the Environmental Working Group as the “Dirty Dozen” which contain unacceptable levels of pesticides. Here’s my personal “must buy organic” list:
- Dairy Products
- Eggs
- Meat
- The Dirty Dozen
- Apples
- Peaches
- Potatoes
- Strawberries
- Grapes
- Bell Peppers
- Lettuce
- Spinach
- Pears
- Nectarines
- Cherries
- Celery
When you must buy packaged foods, read the food label. Most people have no clue what to look for. First, consider the ingredients. Ingredients must be listed in order of amount, so if high fructose corn syrup or white flour is the first ingredient listed, steer clear! If there are more than 10 ingredients in ANYTHING, avoid. If you can’t pronounce most of the chemicals in your fossilized food, you shouldn’t put it in your body.
Food labels are tricky business. The most important information is portion size. Three malted milk balls are unlikely to satisfy your chocolate craving. Look at total calories and fiber content. If a food has 2 or more grams of fiber for every 90 calories, you can bet it’s made with whole grains. If you have high blood pressure or high cholesterol, consider the fat and sodium content. Don’t depend on the catchy phrases on the front of the box. Instead, be intelligent and understand the fundamentals of nutrition.
Finally, when you’re in the checkout line, resist the urge to buy anything. You don’t need that nail file and the latest issue of US Weekly has the same photos as last week. Gum and candy are placed at eye level for a reason. Resist! Remember: healthy eating begins in the home. If you shop healthy, you’re more likely to eat healthy.
