Sticking to the perimeter of the grocery store is often recommended for healthier shopping habits. The perimeter typically contains fresh produce, meats, dairy, and bakery items, while the inner aisles are often filled with processed and packaged foods. Here are some reasons and items to avoid putting in your cart:
Reasons to Stick to the Perimeter
Freshness: Items found on the perimeter are usually fresher, such as fruits, vegetables, and meats.
Nutrient Density: Whole foods found in these areas are generally more nutrient-dense compared to processed foods.
Minimized Additives: Perimeter foods typically contain fewer preservatives and artificial ingredients.
Items to Avoid in Your Cart
Processed Snacks: Chips, cookies, and candy bars are high in sugar, unhealthy fats, and calories.
Sugary Cereals: Many breakfast cereals are loaded with sugar and provide little nutritional value.
Frozen Meals: While convenient, these often contain high levels of sodium, preservatives, and unhealthy fats.
Soda and Sugary Drinks: These beverages add empty calories and can contribute to weight gain and health issues.
Packaged Sauces and Dressings: Many contain added sugars, unhealthy fats, and preservatives.
Sources for Further Reading
Harvard T.H. Chan School of Public Health. (n.d.). Healthy Eating Plate
U.S. Department of Agriculture. (2015). Choose My Plate
Centers for Disease Control and Prevention. (2021). Nutrition
By focusing on the perimeter and avoiding processed foods, you can make healthier choices that contribute to better overall health.
On the contrary, here are some healthy items you might need within the perimeter of a grocery store, including specific brands. Avoid the bright colors and sweet smells on the walk through!
Healthy Snacks
Beef Jerky:
Epic Provisions Beef Jerky - Made from grass-fed beef, this jerky is high in protein and free from artificial ingredients.
Organic Salsa:
Garden Fresh Gourmet Organic Salsa - A fresh and flavorful option made with organic ingredients, perfect for dipping.
Whole Grain Crackers:
Triscuit Original Crackers - Made from whole grain wheat, these crackers are a healthy base for toppings.
Nuts and Seeds:
Blue Diamond Almonds - A great source of healthy fats and protein, available in various flavors.
Nut Butter:
Justin's Almond Butter - A delicious and nutritious spread, perfect for pairing with fruits or whole grain crackers.
Canned and Packaged Foods
Canned Beans:
Goya Organic Black Beans - A great source of fiber and protein, ideal for salads or soups.
Quinoa:
Ancient Harvest Quinoa - A gluten-free grain that is high in protein and perfect as a side dish or salad base.
Frozen Vegetables:
Birds Eye Steamfresh Vegetables - A convenient way to add nutrients to your meals, simply steam and serve.
Condiments and Dressings
Healthy Salad Dressings:
Primal Kitchen Green Goddess Salad Dressing - Made with avocado oil and no artificial ingredients, perfect for salads.
Hot Sauce:
Frank's RedHot Original Hot Sauce - Adds flavor without calories, great for spicing up dishes.
These items can provide healthy options that you might not typically find on the perimeter of the grocery store.
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