supermarket post

This week’s subject is on the grocery store.    You know how to save money there, but do you know how to save your diet?   Consider this:

Read food labels!  When considering your food purchases turn the container around and look at the label. Don’t know what to look for?  Start with the basics such as serving size.  What does that product consider a serving size, and how many servings are in the package?  Then look at how many calories are in that serving and think about how many servings you would typically eat in one sitting.  Next, look at how many grams of fat are in that serving.   As a general guideline, it is recommend to consume less than 40 grams of fat a day for most people.  Keep in mind, it is not wise to remove all fat from the diet because fat plays a key role in maintaining certain body functions.  Next scan down the label and look at sodium content.  The current recommendation is to consume less than 2,300mg of sodium a day (for general population).  Be mindful of frozen and canned items as they tend to have high sodium contents.   Fiber is another part of the label to review. Here is something you want to be high on the label.   Typically, it is recommended that you eat 14 grams of fiber per 1,000 calories eaten.  For a 2,000 calorie diet that would be 28 grams of fiber.  Lastly, let’s talk sugar.  While there is no official  recommended daily allowance for sugar,  it is usually recommended not to exceed 40 grams of sugar in a day.

A few final thoughts about the grocery store….

1. Typically (with the exception of the frozen food section),  the perimeter of the store contains better for you food than the interior section of the store.  On the perimeter there is the milk, cheese, yogurt, eggs, meat, fruits, and vegetables.  The interior section generally contains more of the processed foods such as chips, cookies, soda, candy, and all sorts of other stuff that can derail your diet.  So stick to the perimeter.

2. Always go in with a list.  Know what you need before you go and don’t be tempted by those “great deals”.



Sophie Pratola

704 604-1518