Obviously, this advice does not work all the time, because there are lots of fattening things around the perimeter. But the items you really should avoid -- the candy, cookies, soda, chips -- are down the aisles. Of course, the aisles also have healthy foods, such as olive oil and beans, but overall, the aisles are stocked with science experiments that taste good.
Around the perimeter you find produce, fish, meat and poultry, dairy products, and the in-store baker section, the food categories that should be filling your basket. And if you shop the perimeter, and then compare your shopping cart with the person on the check-out line next to you, your cart will look clean! It will not be filled with foods loaded with ingredients you can't pronounce. The food is, well, just food.
Give it a try, just once, and see how you feel at the end of the week. More alive is my guess.
Here's a recipe to get you started shopping along the perimeter. Yes, there will be some cans in your basket, but they are good-for-you food. If you must, you can throw in a pound of ground chicken or beef into this chili.
|Olive oil spray|
1 large white onion, chopped
1 1/2 cups frozen corn
1 large green pepper, chopped
4 cloves garlic, chopped
2 15-oz. cans black beans, rinsed and drained
2 1-lb. can fire roasted tomatoes, undrained and diced
Half of 1 canned chipotle chile in adobo sauce, diced (you can use the whole chile if you really like food spicy, or add more adobo sauce)
1 cup vegetable stock
2 Tblsp. chili powder
1 tsp. cumin
1/2 tsp. cinnamon
1 tsp. unsweetened cocoa powder
Salt and pepper to taste
Juice of one fresh lime
Garnish: chopped scallions, low-fat shredded cheese, low-fat sour cream