Dear DOCTOR Owen:

I have a hard time limiting my purchases at the supermarket. I often go alone and end up buying more junk food than I anticipated. I have tried to stick to my lists, but end up buying something for the children that was not on the list. Do you have any tips to help limit the damage?

Super Mom

Dear “Mom”:

You face the same dilemma as most shoppers—usually moms also—face every day when food shopping. There is more distraction than ever since the stores now have deli, fresh bakery, and pastry sections and “specials” posted in every aisle. Some people also sell hot food items to coax you into submission. Even if you entered the store with a full stomach, the food aromas are overwhelming.

Your first tactic, a list, is the cornerstone of all planned shopping. Make up your list based on health, not taste. Then try to figure out how to pacify your appetite without sacrificing health. Most foods that make you fat are fat. Therefore, do not include fatty red meats, condiments, or baked goods (with the exception of whole-grain products) on your list. Buy those special treats at a special store or restaurant. Use your supermarket as your staple food source. When touring the modern supermarket, use strategy to decrease calorie damage. Think of all the items aligned along the four walls of the store, and confine yourself to those areas:

• Usually fresh fruit and vegetables are to the right or left as you enter. Go there first and plan to spend most of your money in that department. Be creative. Try items that your family may have never tasted previously. At my clinic, we recommend that everyone have at least five servings of fruit and vegetables/day. That means 20 servings/day for a family of four. Remember: Most of the time, people eat what is placed near them. Make sure fruit and vegetables are everywhere—all around the house, in school lunches, in the car, at work, and on vacation.
• Dairy products may be along the back wall. Buy non-fat dairy only, as dairy can be the most fattening product in the whole supermarket. However, if the dairy fat is removed, these products are very high in good protein, carbohydrates, essential vitamins, and minerals. If other household members are resistant, make the transition slowly. First, buy low-fat, then skim, and then non-fat items—transitioning perhaps over a 6-to-12-month period. Whenever challenged, say something about “good health and less fattening” and stand your ground. They will still love you.
• Meats may also be along the back wall. Simply stick to poultry and seafood. Save the red meats for special occasions because they have five times the calories as seafood (non-fried). You can’t top that for control of calories or for good health. For the record, the old adage of cholesterol and seafood is just that—old news. Eat all you want—just avoid cooking it in fat.
• Frozen foods might be under refrigeration in another section along one of the walls. Here, you will find vegetables, non-fat ice cream, and pre-packaged meals, and possibly meal-replacement products. Meal replacements with pre-packaged foods or beverages are healthy and convenient. They often offer a great way to minimize decisions that may go toward the high-fat, immediate gratification direction. The more meal replacements you take, the more weight you will lose. Name brands include Lean Cuisine®, Healthy Choice®, and Weight Watchers® Smart Ones—to name a few.

Avoid the middle of the store and go straight to the checkout area. Mid-section, you will find soft drinks, snacks, cereals, pastries, condiments, and every food special known to mankind. Nothing healthy happens there. Perhaps you can purchase non-food items on another trip to another store (and even save some money).

Using this “wall” strategy will cut your shopping time in half, your bill by at least half, and your calories by about half. And you can do this by simply not going to the middle of the store!

How about that for simple? By the way, I timed this strategy vs. staying in the fast food line. On two of four trips, the supermarket was faster than the “fast” food purchase.

Test this strategy yourself. Keep records and compare your new bills to the old bills. Let me know if you see a difference in your wallet and your weight.