How to Grocery Shop for Weight Loss
Mar 7, 2013

How to Grocery Shop for Weight Loss

When you are trying to lose weight, it can seem that everything is working against you. For example, the seemingly simple task of shopping at the grocery store can be incredibly misleading; you may you think you are buying healthy food, but are in fact not. Many foods labeled ‘healthy’ are high in carbs, fat, sugar and chemicals. That is why it is essential for you to learn how to read food labels and product information properly. Doing so will help you grocery shop for weight loss! As a result, your quest to lose weight and keep it off will undoubtedly become easier.

Reading the Nutrition Labels

The FDA has required that all food produced and sold in the United States needs to have nutrition labels and full ingredient lists. These are there to help you make an informed decision on what kinds of food you are buying. It can still be a bit difficult to read through them and understand what to choose.

The top portion of the Nutrition Facts lists the total fat, cholesterol, sugar, carbohydrates, sodium, and protein. This shows the percentage of daily value per serving. It is based on a 2,000-calorie diet so you may need to make some mental adjustments for your diet, but it is still good to use it as a guideline.

Generally speaking you will want to limit fat, cholesterol, sugar, carbohydrates, and sodium from your diet when losing weight. Any of these items in excess may prevent you from shedding pounds. They can also increase your risk of certain chronic diseases, like diabetes, heart disease, some cancers, or high blood pressure.

So when you are comparing brands, you should look at both labels and see which has lower percentages and choose accordingly. As well, look at the serving size; oftentimes, it might be a bit small for what a normal person might eat. You need to take that into consideration when determining the total calories.

Additionally, you should also eat as many vitamin-rich fresh vegetables, low carb fruits, and dietary fiber. Most Americans don’t get enough of these. Eating a diet high in these items promotes healthy bowel function, decreases bloating, and overall body function.

Reading the ingredients list is the most important step when determining what you are buying at the grocery store. Ideally you want foods that contain ingredients that you can read and understand. Buying foods with long ingredient lists full of chemical preservatives are probably not going to be as healthy as those without them.

A food ingredient list shows the ingredients of largest quantity first, and decreasing in quantity as you get towards the end of the list. For example, when you are losing weight, you need to cut the sugar intake, so if you see that sugar or fructose is near the front of the list, put it back on the shelf! Also, double-check the fat and carb contents of the products you are purchasing. Some items will say low-carb or low-fat, but cover up the fact that these are prevalent in the item in other forms.

Actually, one of the biggest problems with processed foods in America is the use of high fructose corn syrup. This is probably one of the worst things you can consume, as it is a cheap alternative to sugar for manufacturers to use and unfortunately, it is prevalent in a number of foods we buy and eat daily. This is also very common in most children’s food, which is kind of sad to hear, since real sugar is much better than this substitute, even though it still isn’t the best to eat.

Remember these tips the next time you go grocery shopping and take the guesswork out of buying the foods that are healthier and help you to lose weight. The staff and medical doctors at Diet & Weight Loss Centers include extensive and customized healthy food lists and options, suggestions, and cooking tips for each of its clients. The center’s medically optimized program supports all clients on their weight loss journeys in practical ways, with real food, so that they are able to reach their weight loss goals and keep the weight off. Please call us if you have any questions at: 1-561-235-0100 for more information.