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How to Plan a Weight-loss Diet

        Health | Weight Loss

Grocery Shopping While Dieting
Publications International, Ltd.
Include a variety of fruits and vegetables on your shopping list.

Food shopping can be dangerous when you're trying to lose weight. It is easy to buy impulsively. Arm yourself with these top ten survival skills.

  1. Plan ahead. Prepare a weekly menu, including regular meals and snacks to minimize impulse buying.

  2. Make a list before you go shopping, and stick to it. Let your list be a compass that guides you on a safe course through the supermarket. And be sure to make up the list at home -- after you've eaten!

  3. Choose a nutrition-friendly grocery store. Look for a store with shelf-labeling, nutrition booklets, recipe cards, and a variety of healthy foods at reasonable prices.

  4. Keep your shopping trips to a minimum -- once a week, if possible. This saves time and limits temptation.

  5. Get into the label-reading habit. Check the serving size, calories, and fat per serving so you know what you're getting.

  6. Bypass the danger zones: aisles filled with your "problem" foods and tasting islands with free food samples.

  7. Shop when you're well-rested and well-fed. You're more likely to purchase high-calorie junk food when you're hungry.

  8. Do not overbuy or become coupon driven. Avoid the economy size of "problem" foods. If you have trouble controlling your portions, buy single-serve containers.

  9. Take your groceries home unopened. Don't nibble on food in the store or on the way home.

  10. Ask your local grocery-store manager to stock any items that you can't find. The wider variety of lower-calorie foods on your supermarket shelves is largely due to customer requests.