Rethink: Grapes
Reach for: RaspberriesGrapes are a staple in our house, and I often grab them by the handful, figuring I’m choosing a virtuous snack. While grapes are heart-healthy, I could be getting more nutritional (and hunger-stopping) bang with an equally sweet fruit. Grapes are very low in fiber and vitamins.
But raspberries are a great source of soluble fiber, which helps reduce bad cholesterol and makes you feel full faster—great news for your waistline. Plus, they’re high in antioxidants. When they’re out of season (read: pricey), buy frozen organic raspberries. Thaw them, and they’re perfect for popping in your mouth.
Rethink: Vanilla soy milk
Reach for: Skim milkMy wife turned me on to vanilla soy milk a few years ago, not because she is lactose-intolerant but because it’s divine with cereal. Little did I know, it’s mostly sugar.
Vanilla soy milk is more like a dessert than a substitute for milk or a good source of soy. If you’re not lactose-intolerant choose skim milk, which has a lot of calcium but no fat or sugar. (Even plain soy milk has a little more calories and fat than skim milk.)
If you just can’t break the vanilla-soy-milk habit, Slayton adds, use a little in your coffee rather than in a big bowl of cereal or a smoothie.
Rethink: Vitamin-fortified water
Reach for: Flavored seltzer
I’m not a huge fan of vitamin-fortified water. Vitamin-fortified waters get my award for fooling the most educated consumers. One bottle has more calories and sugar than a can of cola! And the vitamins are negligible, compared with the amount of sugar you’re getting. Replace it with flavored seltzer (zero calories) or a no-cal flavored water (like Hint) that contains no artificial sweeteners or added sugar.
Rethink: Ground turkey
Reach for: Extra-lean ground sirloin
Surprised, right? So was I. Ground turkey has become my go-to good-for-you alternative in meatloaf, meatballs, and burgers. But unless the label reads “lean ground turkey” or “turkey breast,” you’re actually getting a mix of white meat, dark meat, and even some skin, which all add up to 325 calories and 20 grams of fat for a 5-ounce serving.
Compare that to 95 percent lean ground beef, which has 240 calories and 10 grams of fat. Lean beef also supplies a good helping of iron—almost five times more than turkey.
Rethink: Banana chips
Reach for: Dried apricots
Talk about a food that only sounds healthy! I’d assumed that banana chips were virtually guilt-free. But then I found out that most of them are deep-fried, with 220 calories and 15 grams of fat per half-cup—yikes! The same amount of dried apricots, on the other hand, has about 150 calories and less than 1 gram of fat (plus loads of vitamin A). Buy organic and you’ll also avoid sulphites, which can trigger migraines and even disrupt sleep.
How to Make the Perfect Shopping List
Shop unscripted, and not only will you buy the same tired ingredients every week but your money will fly away—and your impulse control will, too. Try my pointers for making a convenient, life-lengthening list.
Make a meal plan
Pick out a few recipes, and you have an instant ingredient list that will rein in impulse buys.
Draw up a master list
Compiling your grocery receipts for four weeks will give you a master list that helps you avoid buying stuff you already have. Keep it on the fridge and mark down what you bought when.
Don’t shop hungry
You’ll eat your way through the store!
Organize aisle by aisle
This time-saver will keep you from zigzagging back and forth in the store.
Write down a rainbow
Choose different colors of fruits and vegetables to guarantee variety.
Stick to the list
Without a list, you’ll fork over 30% more on impulse items.
Look at the small picture. Concentrate on just losing 5 pounds at a time. When you lose the first 5, celebrate, then decide if it’s reasonable to lose another 5, and so on. Focusing on a big number can be overwhelming; in bite-size chunks, it will seem more manageable.
