(BlackDoctor.org) — Love it or hate it, shopping for groceries is unavoidable. The perks—for anyone who likes to eat—are obvious. But shopping can be maddening: be it the confusing labels or the shifts in nutrition news. We’re all trying to shop healthier, in ways that slim us. That’s why we’ve created this guide—just in time for your next trip to the store.
Staying slim starts at the grocery store. Here’s how to make it easy.
Meat and fish
Shoot for 95 percent lean or higher. If it’s only 90 percent lean, a 100-gram (about 3.5-ounce) portion of meat would still have 10 grams of fat per serving—not exactly low-fat. When buying poultry, choose breast (whole or ground) only.
Splurge on shrimp. This high-protein, low-fat, low-calorie option feels decadent, so pick up a shrimp cocktail ring.
Dairy
Don’t buy a brick. Cheese is way too easy to overeat if you’re faced with a big hunk of it. If there’s a block you love, take it to the deli and ask them to slice it into 1-ounce portions. Otherwise, look for string cheese.
Go Greek! Buy a tub of plain nonfat Greek-style yogurt. At home, mix in some fresh fruit and high-fiber cereal for a delicious low-cal parfait.
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Fruits and veggies
Grab a rainbow. To get a variety of nutrients, try to include every color of the spectrum—red, green, orange, yellow, purple, white—in your diet.
Shop on delivery day. Ask your grocer when the store receives produce. Fruits and veggies lose nutrients and flavor the longer they sit out in the air and light.
Grains
Experiment with grains. Try quinoa, bulgur, barley, and brown-rice pasta to add new elements to your menu.
