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Shop Smart: Beat the Grocery Stores at Their Own Game

Posted on: Tuesday, 21 February 2006, 15:00 CST

If you've ever felt manipulated by the impulse buys around cash registers (ChapStick, gum, condoms, key chains that have all three), you may have already realized the psychology behind grocery stores. The way they arrange and package food has a huge influence on whether you buy purple cabbage or purple-flavored globules of corn starch, and knowing how to navigate the aisles can be the difference between fitting in your favorite jeans and weeping openly while sweating to the oldies with Richard Simmons.

HIT THE PERIMETER

When you walk through the automated glass doors of any grocery store, the first thing you should note is layout.

"Hit the perimeter. That's where all the whole, unprocessed foods are," said Christy Smith, a registered and licensed dietitian and adjunct faculty member of Boise State's Culinary Arts Program. She explained that while processed foods are lacking (severely) in nutrition, they cost more than whole foods, and the stores are in it for your cash. "It's all marketing. They want to sell you the high-profit items _ cookies, soda, frozen foods _ and staples don't tend to be big money makers," she said.

MUNCHIE MYTHS

Over decades of willful ignorance, people have come up with some really inventive excuses for why frozen pizza is a smarter choice than fresh tomatoes, low-fat mozzarella and whole grain bread. It's too expensive. It takes too much time. I don't know how to cook. I'm scared of vegetables. This all boils down to a severe case of laziness symptomatic of a greater apathy about the erstwhile pleasure of eating a meal.

"It's totally the opposite," Smith said. "It's much cheaper to eat nutritious food. One reason is that if you buy poor quality food, your body is still hungry for nutrients. You can be full, but you didn't get what you needed. Many overfed people are actually malnourished."

THE RIPE STUFF

One of the best ways to amp up the healthy side of your grocery cart is to fill it with colorful food (the kind that gets its color from the earth, NOT a vat of chemicals). Smith explained that colorful foods like fruits and vegetables are always good for you, even the ones that have been pegged as sponges for pesticide or natural sugar.

"Fill your cart. We all need more fruits and vegetables, period," she said. "The more colorful the plant, the more nutrients it has, so go for oranges, reds and deep greens."

Regarding waxed fruit, Smith explained that aside from its somewhat scary aesthetic purpose, wax can actually hold in moisture and make food more manageable as it travels. Both it and pesticides can be dealt with by carefully washing produce or discarding the peels of high-absorption items like apples and potatoes.

"No matter what, we're still better off eating them than avoiding them," Smith said.

THE NEW FOOD GROUPS

Despite the recent redesign of the United States Department of Agriculture's Food Guide Pyramid, Smith says it has its limitations.

"It's not an end all, but it is a good basic guide. One positive is that it tells you to eat a variety of vegetables and watch your consumption of fruit juices," she said.

It also emphasizes whole grains a lot more than it used to, and people are waking up to the fact that "whole wheat" labels can be misleading.

"Check the first ingredient _ it should be whole wheat flour. Most packaged bread is made with enriched white flour, even the nine-grain bread that looks grainy on the outside," Smith said. She recommended paying attention to what sort of grain starchy foods like bread and crackers are made with as well as the fat content, serving size and so on. "You want to make every mouthful count," she said.

MEATNORMOUS

If one thing is true about the average American eater, it's that he likes his meat. But "meat" means anything from processed substances like bologna to prime beef to fish sticks.

"If we're following a true health model, people who eat very little animal protein live longer and have less cancer and less disease," Smith said. "This is not very realistic for most Americans, and I don't want to say 'stay away.' You can eat whatever you want, just moderate it. Try limiting red meat consumption and eating more poultry, eggs (the perfect protein) and non-meat food sources like soybeans, dry beans, peas or nuts."

GOT MARKETING?

Dairy is one of the most controversial subjects in the food world. Experts argue endlessly for its healthful and harmful qualities, and Smith admits that it is not necessary to a balanced diet.

"There are other ways to get what you need, and a lot of people can't handle it," she said. "However, it's a good choice for people who can as it is filled with nutrients. Calcium-fortified soy milk or orange juice are great compromises."

Cheese is also a non-essential but tasty and perfectly acceptable addition to your larder _ in moderation, of course.

JUNK

When asked if there are any safe snacks on the "cookie aisle," Smith was blunt.

"Do not go down that aisle," she chuckled. "Make your own, then you'll know what's in them." She reemphasized that processed foods rarely have any redeeming nutritional qualities, while suggesting that if you can't resist, go for the real thing.

"If you're going to buy an Oreo, buy an Oreo. Fat-free foods are often higher in calories and sugar, and fat is essential ... we must become one with our food."

RULES TO LIVE BY

In addition to creating a balanced food pyramid that works for you, be aware of which items within each group are better than others. This means looking at labels, comparing them and going for organics when you can find and afford them.

Making a shopping list is another good tactic as you will be less likely to grab random things off the nearest, strategically placed shelf. This ties in to planning menus before you hit the store, thereby looking ahead to wholesome meals made with good raw materials.

"You'll spend a lot less money, and the money you do spend will get you a lot further," Smith said. "But people are creatures of habit. We're getting more and more overweight, and until people have a major reason to change, they stay in a rut. They go to the store and buy the same 10 or 20 things every time; they don't buy seasonally; they get further and further away from their roots the more harried they get ... It's not that hard to eat healthy; you just have to make time for it."

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WHAT NOT TO EAT

The following list of produce items affected by pesticides was developed by the Environmental Working Group (EWG), a non-profit organization that took results from over 100,000 tests performed on produce collected by the USDA and the FDA (Food and Drug Administration) between 1992 and 2001. You might be surprised what is safe and what has enough chemicals to make a bomb.

High in Pesticide: Apples, Bell Peppers, Celery, Cherries, Grapes (imported), Nectarines, Peaches, Pears, Potatoes, Red Raspberries, Spinach and Strawberries.

Low in Pesticide: Asparagus, Avocados, Bananas, Broccoli, Cauliflower, Corn (sweet), Kiwi, Mangos, Onions, Papaya, Pineapples and Sweet Peas.

For a pocket guide to pesticides in produce or more information on the EWG study, visit www.foodnews.org and www.ewg.org.

Source: www.foodnews.org

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QUICK TIPS

1. Don't shop hungry.

2. Bring a list.

3. Plan some meals.

4. Know what you already have in your kitchen.

5. Shop alone.

6. Choose wisely.

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WORD SEARCH

Nutrition can get almost as scary as Latin class if you're not familiar with the terminology. Here are some things that are good for you, so if you see them on a food label, do not fear.

_Calcium. Essential to healthy bones and teeth, blood clotting and muscle and nerve function. It is often found in dairy products, but calcium-fortified foods like orange juice and certain breads are a good alternative.

_Prebiotics and Probiotics. Prebiotics are the fibers that support the growth of probiotics, or healthy bacteria that keep digestive systems healthy. Yogurt is the best source of both, though most fermented products contain them.

_Fiber. Fiber is essential to a healthy digestive system, and some varieties can help reduce cholesterol and the risk of cardiovascular disease. Oat bran is a great example, and it is found in various breads, pasta and snack foods.

_Antioxidants. Chemicals found in colorful fruits and vegetables that can prevent or treat certain diseases. One example is lycopene, found naturally in tomatoes and peas.

_Essential Fatty Acids. The nervous system (especially the brain) requires these to function well, and fish is a rich natural source.

_Proteins and Amino Acids. Body structure and immune issues are handled by protein and its building blocks _ amino acids. Soy is a great protein that can be added to food without adding much fat.

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THE NEW FOOD PYRAMID

In addition to providing basic guidelines, the USDA Web site now features a build-your-own pyramid based on specific information about age, weight and physical activity. Check out www.mypyramid.gov for the real deal. For a dose of great satire, visit the nearly identical-looking spoof, www.mypyramid.org.

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(c) 2006, The Idaho Statesman (Boise, Idaho).

Visit The Idaho Statesman online at http://www.idahostatesman.com.

Distributed by Knight Ridder/Tribune Information Services.

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Source: The Idaho Statesman, Boise

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