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Grocery Store

Do you typically shop the perimeter of your grocery store to find whole, fresh items including produce, seafood, meats and dairy? That’s good advice, but it’s only half the story. There are many versatile, nutritious and delicious foods in the inner aisles, too.


(From PersonalBest.com)





Aisle staples include packaged whole grains (oats, quinoa, brown rice), lentils, nuts, beans and canned salmon or light tuna, as well as frozen fruits and vegetables and baking items.


No matter which part of the store you’re in, the key to picking the best options is knowing the difference between whole, packaged and processed foods:



➻ Whole foods are single-ingredient items such as meat, chicken, fish, milk, nuts, vegetables and fruit. Fill most of your cart with these.


➻ Packaged foods (also called minimally processed) have not been substantially altered from their fresh state. They are packaged for convenience and may have some added salt, sugar or fat and no (or very few) additives or preservatives. Examples are bagged greens, plain yogurt and canned or frozen fruit. Include these options.


➻ Processed foods (also called ultra-processed) are drastically altered foods processed with lots of added fat, salt, sugar and/or preservatives. Examples: candy, chips, soft drinks, packets of flavored rice or noodles, bottled sauces, frozen entrees and sweetened cereals. Keep purchases to a minimum.


Book a tour. Many grocery stores now have a registered dietitian who gives store tours, educational lectures and cooking classes. About 11,000 U.S. grocery stores have a dietitian on the team; check to see if your neighborhood grocery has one.


By Cara Rosenbloom, RD

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