Are you one of the many college students who cringe when they hear the words "grocery shopping"? Fear not! Shopping can be a positive, beneficial experience, and one that you may learn to love.
There are many reasons grocery shopping is fun. You are the consumer, so you decide what goes into your cart. You have the opportunity to dissect food labels -- think junior high biology without the grasshopper -- for comparing and contrasting different products' nutritional values.
To the adventurous person, grocery shopping can be like hunting for food that must be provided for your household. Just make sure you leave your camouflage gear and rifle at home.
For a competitive person, grocery shopping could be viewed as a game. The store is the playing field, and you have home advantage. If you plan accordingly, you learn exactly where to tackle each item on the grocery list. Select the winning product by checking the labels, and let the "loser" sit on the shelf. I guarantee you will get to the finish line -- or the checkout counter -- undefeated.
Most grocers plan a layout the same way as all other facilities. The best foods are located by shopping around the perimeter of the store, where you will typically find fresh produce, dairy products, meats and eggs, fresh breads and other wholesome grains.
The produce section has a fresh array of fruits and vegetables. Because these foods are low in fat and calories and high in fiber, antioxidants, vitamins and minerals, the produce section makes up one of the more important stops along the store lap. The seasonal produce is usually the cheapest if you are pinching your pennies.
Dairy products score big on calcium, vitamins A and D, and protein. Choose low-fat or nonfat cheeses, or those that are naturally lower in fat than others, such as mozzarella, feta and Parmesan. Other good dairy products are low-fat cottage cheese, nonfat yogurt, low-fat or skim milk and eggs.
A strong source of the water-soluble B-vitamins, meat is a powerful food. Red meat contains iron, which is important for women to prevent iron-deficiency anemia. Poultry and fish are excellent sources of protein. Fish contain the healthy omega-3 fatty acids, which may help lipid profiles and decrease the risk of heart disease. Hunt for lean cuts of meat, such as flank or round steak, rump or chuck roasts, lean ground beef and veal cutlets.
Breads are a great choice for achieving the recommended six to 11 servings of grains per day. Try to eat fibrous whole grains instead of white bread. And make sure you read the nutrition labels -- if it is not 100 percent whole wheat, or if whole wheat is not listed as the first ingredient, opt for another loaf.
You may also want to venture into the pasta aisle. Pasta can be made into a low-fat, high-fiber, healthy dinner, especially when served as whole wheat, with mixed vegetables and marinara sauce. The marinara and other tomato sauces found in this aisle are full of lycopene, which prevents prostate and other cancers. When cooked, tomatoes have higher levels of this nutrient.
Canned vegetables, which are convenient and cheap, should be typically purchased in the low-sodium varieties. Fruit is also available in cans, but you should steer clear when they are canned in heavy syrups containing extra calories.
Cereal is an awesome source of fiber. Recommended fiber is 25 to 35 grams per day. Good, fibrous cereals include Fiber One, All-Bran Extra Fiber, Kashi, oatmeal and enriched bran flakes.
Now that you know the key parts and benefits of grocery shopping, follow the PLAN to make your errands more efficient:
-- Prepare. Develop menus for the week to establish an organized list of foods.
-- Location. By identifying a favorite store, you can develop a route for finding items and figure out the hours when other shoppers are least likely to be there.
-- Advertisements. Check grocery stores' inserts in the Sunday paper for weekly bargains and coupons.
-- Nutrition labels. Read labels to compare and contrast items. Seek high-fiber, low-fat or low-sodium items to ensure good nutrition.
