How To Shop At Your Local Market
December 27th, 2009 | By customizedworkoutplans
There is no secrets here. The key to fitness success starts with eating right knowing what foods to buy and where to find them. Just like your fitness routine, you need to go into the supermarket with a game plan. And here is the most simple game plan I could devise.
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I know it may be a little hard to see, but this is the layout of a supermarket floor. A red line has been inserted to show you the path you should take, while a black line symbolizes areas that you can skip along the way. As you may have noticed that the path follows the outer wall of the market. Here is where most produce, dairy, meat, grain, and delicatessen departments are located. However, this depends on …the layout of your market. There are also other healthy food choices that you can find within the aisles that we will discuss at another time.
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In the produce department, purchase the vegetables and fruits you love with extra emphasis on the vegetables. It is hard to over-consume veggies. They are low in calories and high in vitamins and minerals. For those who are limited in time. Frozen vegetables are a reasonable option with last option being canned vegetables with no salt added. Don’t forget to enjoy those salads but keep an eye on those dressings. They are the calorie monsters.
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Your meat department is full of both great and poor choices. The first wise choice is wild fish. These foods are high in protein and will provide cardiovascular support. Poultry is also a good choice. Sticking to turkey or chicken breast are the way to go. They are lean portions of the bird as well as great tasting. Red meat for most is the most difficult for people to shop for. Lean cuts of beef (that is without that white stuff or excessive amounts of marbling) are most beneficial for your fitness goals.
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Next up, the dairy department. Grab those eggs, more specifically egg whites, low-fat/non-fat milk, low-fat/non-fat yogurts, and low fat cheeses. They are all great sources of protein, vitamin D, and calcium. Be careful not to over-consume dairy products as these calories may sneak up on you.
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The bakery or grains areas are a great way to get those carbohydrates in your diet to keep your mind focused and energy levels up. Choosing whole wheat or multi-grain breads will help keep your energy consistant throughout your day without crashing.
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The delicatessen also has lean meats available. Turkey breast, chicken breast, and roast beef are all great choices to place on those whole wheat breads you just purchased.
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The next time you go grocery shopping, remember to stick to the outer wall and you can’t go wrong…. well, not terribly wrong.
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Adam Farino, MS Nutrition and Exercise. CSCS, CPT
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Posted in: lifestyle, nutrition
