Grocery store dysfunction
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CattOfTheGarage wrote: »What's all this about "perimeter" and "centre aisles"? Do American supermarkets have standardised aisle layouts or something? They're all different here.
Officially, no, but I'd say 99% of markets I've seen will have produce, fruits, vegetables, dairy and meats around the outside walls and canned and boxed goods in the center. So in other words, most American markets have fresh foods on the outside perimeter and processed foods in the middle.
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Plan meals. Make a grocery list. Eat food you like.
Log food you eat. Stick to your calorie goal.
^^This 100%
If you plan ahead, make a list, stick to your list that should help you stay on track.
Oh and definitely avoid going shopping when you are hungry. I always end up buying stuff I shouldn't when I go to the grocery store hungry.3 -
I agree that planning meals before you ever get to the supermarket is a great strategy.
I know that can seem like a big task in itself, but you don't have to work out every single meal for the whole week.... just list a few breakfasts, lunches, dinners, snacks that you like to eat and which have a variety of foods to give you good nutrition. Over time you will come up with favourites and get to know which yoghurt or tuna or cheese etc you prefer so this makes it quicker too.
I usually cook a couple of main dishes and prepare most of the week's lunches on the weekend so I don't have to cook so much during the week. And I usually pick a few meals and repeat them for a couple of days, then have something else. I'm mostly cooking for myself at the moment so I have to cook thing that I like enough to eat more than once in a week!
My plan for next week will look something like this:
Breakfasts: porridge with apple and peanut butter, banana smoothie
Lunches: rice/coleslaw/tuna, boiled eggs, yoghurt
Dinners: traybake chicken cacciatore with rice and salad, panfried salmon with cauliflower mash and broccoli
Snacks: carrot/celery/cherry tomatoes, homemade zucchini/banana muffins (already in the freezer), apples, mandarins, laughing cow cheese, ryvita, cottage cheese, dark chocolate, hot chocolate
Then I look in the panty and freezer and make a shopping list for anything I don't already have, so once I get to the supermarket it's a pretty easy process, I don't have to wander up and down the aisles wondering what I will feel like eating in three days time.
By the way, I don't follow any particular diet, I don't cut out much... I just aim to eat a variety of food that gives me lots of different nutrients. And to eat a smaller percentage of stuff that I enjoy but doesn't give me much in the way of nutrition (maybe I'll add brownies to that list, I have people coming for dinner on Saturday so I can send some leftovers home with them....)
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Find a good cookbook of recipes you like and then shop to make those foods3
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pebble4321 wrote: ».Then I look in the panty and freezer and make a shopping list...
Well, that's one place to keep the grocery money.7 -
CattOfTheGarage wrote: »pebble4321 wrote: ».Then I look in the panty and freezer and make a shopping list...
Well, that's one place to keep the grocery money.
Hehehehe, nice catch. I'm giving away all my secrets!
Um... I look in the pantRy.3 -
Wynterbourne wrote: »CattOfTheGarage wrote: »What's all this about "perimeter" and "centre aisles"? Do American supermarkets have standardised aisle layouts or something? They're all different here.
Officially, no, but I'd say 99% of markets I've seen will have produce, fruits, vegetables, dairy and meats around the outside walls and canned and boxed goods in the center. So in other words, most American markets have fresh foods on the outside perimeter and processed foods in the middle.
They have non-perishable foods in the center is how I would put it. Cut or ground meat, lunchmeats, yogurt, cheeses are as processed as things like canned vegetables, dried beans, rice, flour or spices which are in the center of stores.
Most grocery stores do have things arranged in a similar way even if sometimes the order is flipped. The perimeter is where the perishable foods are located.2 -
PaulaWallaDingDong wrote: »If you aren't following any of those plans now, none of that matters. Buy enough protein and veggies (ones you like), bread, condiments, and cereal if you eat them, and maybe some kind of treat, then go home, log onto MFP and start playing food tetris.
"Food Tetris" Well said!3 -
Calliope610 wrote: »My standard grocery list:
baby spinach, tomatoes, mushrooms, carrots for salads, fresh produce/fruit when in season and cheap
boneless, skinless chicken breasts - bulk package, turkey breast deli lunch meat, occasional lean ground beef
whole milk, full fat cottage cheese, greek yogurt, havarti and/or muenster cheese slices, flavored coffee creamer, real butter, eggs
lo-carb tortilla wraps, pasta, couscous
unsweetened applesauce, canned black beans, chick peas
frozen broccoli, cauliflower, other veggies, frozen blueberries
diet Coke, zero calorie flavored sparkling waters, Crystal light, etc
occasionally some ice cream or cheese cake
ETA: hummus, I can't believe I forgot the hummus
Good list. I could totally eat at your house. Just need popcorn and some chocolate IMO.0 -
sallygroundhog wrote: »PaulaWallaDingDong wrote: »If you aren't following any of those plans now, none of that matters. Buy enough protein and veggies (ones you like), bread, condiments, and cereal if you eat them, and maybe some kind of treat, then go home, log onto MFP and start playing food tetris.
"Food Tetris" Well said!
I learned it from someone on here, but I can't remember who.0 -
No one knows better than ourselves, what will ultimately work for each of us and be maintainable.
I can not possibly speak for what will work for anyone else.
However, I can tell you what worked, and is still working for me.
Shop for, prepare, and eat what you like. You want a plan that will take from loss through maintenance, and for me that means eating what I enjoy. I lost over half of my current body weight and have kept it off for over 2-1/2 years, eating and drinking the foods I like.
To lose weight, eat less calories than you burn. Weigh, measure and log, every, single thing that you eat and drink and stay within your calorie limit for the day, consistently.
To maintain your weight loss, same principle, except eat @ your maintenance calories.
Sustainability, is key in long term success. What better way to prepare for maintenance than to, learn portion control from the beginning with the food that will help you maintain long term weight loss.
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CattOfTheGarage wrote: »What's all this about "perimeter" and "centre aisles"? Do American supermarkets have standardised aisle layouts or something? They're all different here.
Kinda yeah. And as someone else said, separating it into perishable/non-perishable is a better way of putting it. The perimeters have all the fridges for the dairy and proteins and produce. The inner aisles have all the non perishables and household products. But where everything goes other than that isn't standard.
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Since you have been on so many diets chances are your head is filled with a long list of "forbidden". I'm going to suggest that all the foods are back on the table and you are going to work at portioning out appropriately.
You want not to overdo it on simple carbs so first of all fill your cart with the proteins you will be having at dinner. Those could be tofu, beans and legumes of all kinds, chicken, beef, pork, fish and eggs.
Second make sure you have enough starchy sides to go with; pasta, rice, potato.
Finally fill up with lots of greens and veggies for salad and snacking. Frozen veggies too.
Fruit for snacking.
Buy the fruits and vegetables that are appealing and in season.
You can save meal planning at lunch by eating leftovers. Perhaps have soup and wraps handy to round out lunch.
Get your favourite breakfast whether it is eggs, hot or cold cereal, pancakes, or huevos rancheros.
Sure fill in with your favourite snacks but buy these last after everything else.5 -
That's weird about the supermarket aisles, ours are not arranged like that at all. Fresh fruit and veg usually has a big open area somewhere, but apart from that things can be anywhere. Fridges and freezers are as likely to be in the middle as the edges. The bakery, deli etc are usually at the edge as they need access to the back shop, but otherwise there are no rules.2
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PaulaWallaDingDong wrote: »If you aren't following any of those plans now, none of that matters. Buy enough protein and veggies (ones you like), bread, condiments, and cereal if you eat them, and maybe some kind of treat, then go home, log onto MFP and start playing food tetris.
sorry but 'food tetris' wins the message board! I do this too, shuffling things around to hit macros/cals.
I can see MFP in the distant future adding suggestions or a Food Wizard to help us plug holes.0 -
There's no need to worry about silly things like shopping the perimeter, as there are things that are fine to buy throughout the store (and my store has the bakery and soda on the perimeter, among other things, so what that means depends on the store).
I'd say just have a plan before you go. Make a list if that helps. I always go into the store planning to buy specific things (or for fruit and veg, maybe whatever looks best or catches my fancy) and don't even look at anything else. I pride myself on being a super efficient shopper. From your first post it sounds more like the issue is not knowing what you want to buy, so thinking through what you want to cook and have on hand for snacks (if you snack) is the first step.3 -
I use online grocery shopping which is brilliant as I can add to it through the week, from my phone or laptop, all nutritional info is right there on the product page, no need to peer at the label in-store. No loss-leaders and stacks of chocolates by the checkouts where they have you captive! It's so conducive to healthy living (apart from losing the exercise lugging the bags to the car).3
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CattOfTheGarage wrote: »That's weird about the supermarket aisles, ours are not arranged like that at all. Fresh fruit and veg usually has a big open area somewhere, but apart from that things can be anywhere. Fridges and freezers are as likely to be in the middle as the edges. The bakery, deli etc are usually at the edge as they need access to the back shop, but otherwise there are no rules.
Yeah -- the refrigerator in mine is on the side, as is the bakery and deli and meat and cheese area and soda and a bunch of misc pharmacy things since it's a pharmacy too. Fruit and veg (and tubers) are in a big open area that's kind of in the middle. The frozen section (including both ice cream, frozen meals and pizza, but also lots and lots of frozen vegetables) are in the middle. Canned goods, including canned tomatoes (which I use a lot when tomatoes are not in season) are in the middle. Whole grains and dried things are in the middle. I really hate this idea that you should avoid the middle -- among other things, it assumes people can't come into a store with a plan or use their own good sense and logic to decide what they want to buy. Ugh!
I mostly buy meat elsewhere (farm or meat market or fish shop) and get vegetables and fruit from a CSA or green market when they are in season, so when I run into the grocery store I look to see if there are any fruits and veg I want to bulk up my supply with and then go to the middle to get things like oatmeal and pasta and pepperoncini and canned tomatoes and maybe some ice cream. Guess I don't shop right! ;-)3 -
I second the point about getting some recipes that you like and cooking to those. I always have a list based on what I am preparing for dinners that week, and whats on sale from the recent flyers (they come out on Thursday - today!) I only concern myself with dinners as I use leftovers for my lunches, which I take to work 99% of the time. Unless our son visits and grazes the fridge, then I have to rethink my strategy!! Lots of chicken breasts and thighs, extra lean ground beef, pork tenderloin; lots of veggies - I always have mushrooms, sweet potatoes, tomatoes and either broccoli or cauliflower on hand as they are so versatile. I have learned what snacks I enjoy and that I can fit into my calorie budget, and I only buy those, like no sugar added jello puddings, rice krispie treats, special k cracker chips - without those little perks, I know I would have caved in to cravings months ago, and not been as successful in this weight loss adventure as I have been. People are now asking me how I lost so much weight (over 80lbs), and I have no trouble saying that I stopped eating too much. The look on their faces is priceless. Oh, I guess that went a little off topic.....................2
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PaulaWallaDingDong wrote: »If you aren't following any of those plans now, none of that matters. Buy enough protein and veggies (ones you like), bread, condiments, and cereal if you eat them, and maybe some kind of treat, then go home, log onto MFP and start playing food tetris.
sorry but 'food tetris' wins the message board! I do this too, shuffling things around to hit macros/cals.
I can see MFP in the distant future adding suggestions or a Food Wizard to help us plug holes.
Filling in the gaps is my favorite. "Don't have any more nutritional goals to meet for the day, but there's this two-block gap in my calories..." *inserts ice cream sandwich* PEW PEW PEW!!! KABOOM!7
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