Your Nutritional and Vitamin Supplement Information Resource

posted by Ronald on Feb 29

Ok, so you are going to embark on a lifestyle diet change.  We know that only by committing to a LIFESTYLE diet change will we get the results we want for the long term.  The first step is to make sure that you always have your menu plan with you whenever you head to the grocery store.  You’ll need it - especially when first starting out - because we tend to get distracted by sales, previous purchases, what we like/don’t like, etc.  Remember we are making changes to our eating habits and retraining our mind and our body.  You’ll need your diet menu plan with you to stay on track.  Here are some tips for making that first visit to the grocery store:

1. Mentally identify what foods typically set off your cravings.  These are your ‘trigger foods’ and you’ll want to avoid them.  Watch for those foods that you typically don’t stop eating until the bag, jar or can is empty - for example, nuts, chips, candies, cookies.  Keep them out of your shopping basket.  Keep the trigger foods out of the house!
2. Eat before you go shopping!  Shopping on an empty stomach will trigger those cravings and your cart will be filled with those empty-the-bag foods.
3. Here’s a hint that many of us never think about - DO MOST OF YOUR SHOPPING ALONG THE PERIMETER OF THE STORE.  Why?  Because that’s where you’ll find the most nutritious foods.  Think about the layout of your own grocery store.  Most of the items in the middle of the isles and the store in general are either boxed, canned or prepared.  The produce, dairy, meat and other fresh foods is situated on the outer edges of the grocery store.  The reason is that these areas need access to the loading dock and refrigeration areas of the store and are replenished much more frequently than the shelved items.  Stick to the outside perimeter of your grocery store for the freshest, most nutritious foods.
4. Shop the SALES!  Take advantage of sales, buying in build, and buying exactly what you need.  By doing so you can avoid the common excuse that going on your lifestyle diet is too expensive.  In reality - you should spend less because you are buying less prepared, more expensive foods.
5. Always include a source of PROTEIN in any of your snacks or meals.  Protein is the second most hunger-satisfying nutrient.  First is fat and we are trying to avoid the fat - so eat the PROTEIN!
6. While you may like fresh vegetables, sometimes we find them spoiling in the refrigerator because we just don’t eat them fast enough.  Try FROZEN VEGETABLES with no added sugars.  Check to make sure there are no unwanted additives and if they are simply frozen vegetables, they are a good source of nutrition, will last longer than fresh, and will be less expensive.
7. Check the food labels.  Compare two products for the amount of fat.  ALWAYS select the lowest amount of fat, etc. and you’ll be surprised how many calories, grams of fat, etc. you’ll eliminate each day.
8. Pay attention to SERVING SIZE.  Some foods you might assume as one serving - such as a can of soup or a package of noodles - may actually be a serving for two or three people. 

Planning and preparing your diet menu is an important step in ensuring your lifestyle diet success.  There is one additional tip…GREEN VEGETABLES are your friends.  Asparagus, broccoli, green beans, peppers, and all forms of leafy green salads will satisfy hunger cravings, provide many antioxidants, and act as a bulking agent to help remove built up toxins from your body.