How to Shop on the Perimeter of the Store

Experts advise shoppers to "shop the perimeter" of grocery stores in order to make more healthy food selections. This concept is based on the tendency of grocers to locate fresh fruits, vegetables, meats and dairy in cooler cases lined along the outer perimeter of the store and relegate processed and preserved foods to the aisles. However, this advice can seem daunting to those with limited cooking experience or to shoppers accustomed to purchasing convenience foods. You can follow a few basic tips and successfully shop the perimeter, regardless of your cooking skills.

Things You'll Need

• Light meal
• Favorite, comfortable outfit
• Calculator
• Notepad and pencil
• Transportation

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Instructions

• 1

  Eat a light meal before shopping -- grocery shopping on an empty stomach is a recipe for disaster. However, eating a heavy meal may make you uncomfortable or drowsy.

• 2

  Wear a comfortable outfit that makes you feel attractive. Experts advise that this will make you more likely to make good choices for your diet.

• 3

  Visit the fresh produce section first -- the availability of fresh vegetables will often shape your menu plans. For example, fresh green beans might inspire an Asian-influenced meal such as green beans drizzled with olive oil and low-sodium soy sauce sprinkled with sesame seeds and served with salmon and rice. Fresh zucchini, summer squash and tomatoes lend themselves well to an Italian dinner of pasta with vegetables lightly sauteed in olive oil and paired with lean chicken breast. Write down each of your vegetable selections on your notepad and jot down meal ideas for each. Don't worry if you don't know how to cook a vegetable -- you can simply steam or bake most fresh vegetables.

• 4

  Select additional vegetables such as carrots or broccoli for snacks, and select fresh fruits to serve with breakfast or as snacks. Frequent snacks are the key to a healthy lifestyle. Purchase a variety of fruits to chop, mix and serve as a healthy salad -- oranges, apples and grapes are often inexpensive options. Buy fresh lemons and limes -- a dash of juice from a fresh lemon will keep fruit salads fresh and form the base for marinades for meats. Purchase green, leafy lettuce and tomatoes to add flavor to sandwiches, and fresh peppers, onions and garlic to add flavor to cooked foods.

• 5

  Calculate the amount of vegetables and fruits you have selected and divide by the number of people you are feeding. According to the USDA, you should purchase two to three cups of vegetables per person per day, and approximately one to two cups of fruit per person per day.

• 6

  Move on to the meat department. Select a variety of fresh cuts of lean meats to complement your vegetable selections, making sure to include chicken or fish in your menu for several meals. Choose low-fat, low-sodium luncheon meats. Calculate and purchase only the amount of meat you need to feed your family healthily so that you don't exceed your budget. According to the USDA, approximately six ounces per day is sufficient for a full-grown man.

• 7

  Write down your meat choices for each meal, and make notes on how you plan to prepare each meat. For example, bake herb-rubbed chicken or marinated salmon, or stew chicken to include in a stir fry. Don't worry if you lack cooking experience -- you can easily bake most meats for a healthy option. Make note of any spices or special items, such as balsamic vinegar, that you might need from the aisles.

• 8

  Select fresh, whole-grain breads from the bakery instead of processed, packaged breads. Not only are they healthier, but they will give your lunches a gourmet flair. If the bread isn't sliced, take it to the bakery counter and ask them to slice it thinly.

• 9

  Purchase low-fat or non-fat milk and yogurt, and avoid higher fat items such as cheese. Plan to use cheeses sparingly as a topping, rather than a key ingredient. Calculate the amount of dairy per person. According to the USDA, each person should consume three cups of milk per day or the equivalent in other dairy products.

• 10

  Visit the aisles of the store last to pick up oatmeal or whole-grain cereals, whole-grain pasta, brown rice, nuts, olive oil, individual spices and vinegars. Avoid bottled condiments, dressings and pre-packaged, high-sodium spice mixes and prepared meals. Avoid canned vegetables as well, with the possible exception of beans -- but be sure to rinse canned beans well before cooking. Select only low-sodium canned soups, or avoid them altogether.