Begin planning your shopping trip before you leave home. Never
shop or make a shopping list when you are hungry because you will
tend to buy unhealthy items. Instead, have a snack, make a list and
decide which store or stores offer you the healthiest choices. Many
cities now have health-food supermarkets, and many of the larger
chain groceries now carry higher-quality foods, such as organic pro-
duce. Just beware of organic junk food and other tricks of the trade.
In most grocery stores, you will find that the real-food items are
usually stocked on the store’s perimeter. While making this loop, try
to buy as few items in packages as possible. If you do buy items in
packages, always be sure to read the label and study the list of ingre-
dients and nutritional facts. If the item contains anything that does
not promote health, it belongs back on the shelf and not in your cart.
In addition, choose organic items when available. Stick to your list.
Remembering everything on it will keep you focused and help you
avoid such dietary pitfalls as the fresh-baked French bread (full of
refined white flour and fake vitamins) that grocers place strategically
and aromatically at the ends of store aisles.
Your most important stop on the store perimeter is the produce
section. Choose a variety of fresh greens and vegetables for salads
and cooking. Avoid starchy potatoes and corn. Once again, look for
organic produce, especially if you are buying spinach or celery, as
these crops are often heavily sprayed and can retain high pesticide
residues. Also in the produce section are fresh fruits. Minimize the
high-glycemic fruits such as large bananas and watermelon, and
instead choose fiber-rich apples, pears and grapefruits, and phytonu-
trient-rich berries.
Next stop is the meat section. Seek out natural or organic grass-
fed beef, pork and lamb, free-range poultry and wild-caught ocean
fish. These more-natural meats can be found in many supermarkets
and health-food groceries.
Bakeries are usually located on the store perimeter — pass them
by. The deli counter may have some items that are whole and healthy,
but most are not; be careful.
Also on the outer edge of the grocery you will find the dairy sec-
tion. If you must buy milk, consider goat milk. Cream, butter, plain
yogurt and cheese are items to consider. Look for organic items, since
EAT, DRINK AND BE MERRY • 165