Helpful Article, Not just for Low Carbers..............

Grokette

This article is aimed at those pursuing a Low Carb Lifestyle.................However, this article is useful for anyone that would like to merely learn a little bit more about Clean Eating in General.................

HOW TO NAVIGATE THE SUPERMARKET

It’s no accident that a bounteous display of colorful vegetables and fruits greets you when you enter
any supermarket. The management wants your first impression to be one of fresh, healthful whole
foods. These are many of the same foods that you can eat on the Atkins Diet. (In this same
department, many supermarkets also display soy-based foods like tofu, soy cheese and soy
crumbles and other soy products. You might find imported cheeses, cured meats, and perhaps an
olive bar in this area too. All of these foods are also on the menu from Day 1.) Enjoy looking at
these fresh offerings, but consider doubling back to this department after you’ve filled your cart with
other acceptable foods so that the more delicate veggies and fruits wind up at the top of the pile
your cart.

Concentrate on the Perimeter

Another supermarket convention is to place the meat, fish and dairy departments on the perimeter
of the store. With the exception of frozen foods, which often appear in the middle aisles, the interior
of the store is typically processed-food heaven. You may want to play it safe and avoid this area
with its endless temptations of cookies, crackers, and other foods made from refined grains, sugar
and other high-carb offerings. That would be a shame, however, as there are a few good low-carb
choices there as well.
So let’s take a tour through a typical grocery store, pointing out the Atkins-acceptable foods.

The Deli Counter

Cold cuts and deli meats are handy to keep on hand, but skip the meats in blister packs sold in the
meat department, which tend to have more preservatives. Instead, choose carefully in the deli
department, steering clear of honey-baked ham or other sugar-cured meats and breaded items. Also
avoid anything with nitrates, which the body converts to nitrites—they’re potential carcinogens. Ditto
with bacon and cured sausages: avoid nitrates and sugar. Ask whether prepared salads are made
with sugar and skip obvious carb bombs such as knishes or noodle or rice puddings.

The Meat and Poultry Cases

Stick with unprocessed meat or poultry and you’ll be fine. Make sure fresh sausages contain only
meat and perhaps vegetables, but not breadcrumbs or other fillers. Likewise, avoid prepared meat
and poultry dishes, such as breaded or stuffed chicken breasts or stuffed flank steak. Also keep your
distance from heat-and-eat entrees such as beef with gravy (full of flour), meatloaf (made with
breadcrumbs) or meatballs (ditto). Top offenders are pork barbecue (full of sugar), or breaded
chicken strips, chicken nuggets and breaded veal patties.

The Fish Counter

The same approach applies to fish as with meat and poultry. Purchase whole fish, fillets or steaks
and fresh or frozen shellfish, but avoid readymade fish or shellfish dishes such as crab cakes, stuffed
clams or rolled, stuffed flounder fillets, breaded shrimp or anything else that has been breaded.

The Dairy Case

From nutrient-rich eggs to refrigerated cookie dough, here you’ll find some of the most and least
Atkins-friendly choices in the store. Push your cart past the refrigerated pizza dough, biscuits, and
cookies, nonfat half and half, sweetened whipped cream in aerosol cans and prepared puddings.
Instead, head to the cheese case, where your biggest problem is deciding among the array of
choices. Remember to avoid low-fat cheese or cheese “products” and cream cheese mixed with
strawberries (and sugar) or with other added carbs. Put some cream, half and half, butter and eggs
in your cart, but leave the margarine (even those claiming to be trans fat free), as well as milk
(unless you’re in Phase 3 or 4) on the shelf. Instead, pick up a container of unflavored, unsweetened
low-carb dairy beverage (of your store has it) or unsweetened soy milk or creamer. If you’re in
OWL, you can select some plain unsweetened whole milk yogurt or better yet, Greek yogurt.

Frozen Vegetables, Fruit and Fruit Juice

Take your pick from any frozen veggies suitable for your phase. If you’re not yet in Phase 3, watch
out for vegetable blends that contain starchy vegetables like carrots or potatoes. Also pass up
veggies with sauces, which most likely contain sugar, flour or cornstarch. With the exception of
lemon and lime juice, avoid the liquid sugar known as fruit juice. Be sure any frozen fruit has no
added sugar.

Frozen Dinners
Most of these don’t make the grade, but you will find some veggie burgers (the kind without starchy
fillers or legumes) that come in under 4 grams of Net Carbs per patty and other vegetarian fare
without sugar. Other acceptable (sugar-, flour- and breading-free) options are certain kosher frozen
dinners and a few fish dinners.

In the Aisles
Ignore the obvious no-nos like ice cream, chips and candy, but you’ll find plenty of other Atkins
friendly foods in the center of the store—if you shop carefully and read labels like a fiend.
Cookies and Crackers: If you’re in Induction or OWL, just skip this aisle unless you want to pick up
some sugar-free meringues. By the time you’re close to your goal weight, your best bets are whole
grain flat breads and crisp breads, as well as whole-grain, low-carb cookies.

Breakfast Cereals and Bars: Avoid all cold cereals until you’re in Phase 3. Most breakfast cereals are
packed with sugar in one form or another, but if you look hard you’ll find some with no added
sugars. Be sure to read the Nutrition Facts label and the list of ingredients before making any
purchase. Another option is plain muesli (without added sugars and dried fruit). Oatmeal (the old
fashioned kind or Scottish style) and other unsweetened whole-grain hot cereals also make the
grade once you’re homing in on your goal, when wheat germ and wheat and oat bran are also

http://www.atkins.com/Program/ProgramOverview/HowtoMaximizeYourChancesofSucce... 9/29/2010
acceptable. Unlike Atkins Day Break bars, most other breakfast bars are loaded with sugar in one
form or another.

Breads and Muffins: Don’t waste your time in this aisle in the first two phases of Atkins unless it
offers low-carb bread products, which are acceptable in Phase 2. For Pre-Maintenance and beyond,
look for 100-percent whole-grain products with no added sugar. The same goes for pita bread and
wraps.

Baking Products: There are a few finds in here as long as you ignore the hundreds of commercial
bake mixes. Pick up some unsweetened baking chocolate, unsweetened cocoa, flaxseeds or flax
meal (all acceptable in all phases) and unsweetened coconut flakes and/or coconut milk, evaporated
milk and nuts (all acceptable in Phase 2 and beyond). In this aisle you should also find acceptable
sweeteners such as saccharin (Sweet’N Low), sucralose (Splenda), stevia (Truvia or SweetLeaf) and
xylitol. You’ll also find whole-grain flours for phases 3 and 4.

Condiments, Herbs and Spices: All plain herbs and spices are fine in all phases of Atkins, but avoid
any herb or spice mixes with sugar in them. Although many condiments are full of hidden sugars
think barbecue sauce—a surprising number are perfectly acceptable from Phase 1. Look carefully at
labels.

Salad Dressings: This is another landmine of hidden sugars. If you haven’t discovered how easy it is
to whip up your own salad dressings, your choices are limited. Annie’s makes several sugar-free
dressings, as do Cardini, Marie’s (usually found in the salad department) and Drew’s. Any vinegar is
fine, except sweetened, seasoned rice-wine vinegar, although balsamic vinegar is higher in carbs
than others. Unrefined, cold-pressed oils are more nutritious than heat-processed ones. Focus on
olive oil and oils high in omega-3 fatty acids such as canola oil and high-oleic safflower oil (which
has been treated to reduce the omega-6 level).

Canned and Jarred Foods: This department offers huge array, ranging from cooked chickpeas and
other legumes (acceptable in Phase 2) to canned soups and stews (avoid any with added sugar,
starchy vegetables or grains). Most canned vegetables don’t contain added sugar, with the exception
of many tomato products, but canned berries and other fruits all too often are full of the stuff. Buy
only fruits packed in water. You might want to pick up a few cans of tuna, salmon or shrimp, or jars
of poached chicken to have on hand when you need to get a low-carb dinner on the table—fast.
Pasta, Grains and Legumes: In this aisle, you’ll find dried legumes, which are more economical than
canned cooked beans. Those lower in carbs include soybeans (particularly black soybeans), lentils,
fava and cranberry beans and split peas. Purchase only whole grains (no white rice) and avoid grain
mixes, which often contain added sugars. Even in Phase 4, steer clear of pasta made with white
flour, selecting the kind made from whole grains or Jerusalem artichokes.
Happy shopping and happy low-carb eating!

platoon

Very helpful! :-) Thanks for posting...

jcmc99

thank you... very informative article!

xarrium

Interesting... I spend so much time in the produce department I think the staff there think I'm a nut... and new cashiers get put through their paces remembering all of the PLUs for the fruits and veggies. I love looking at all of the colours and shapes, though--it's such a nice "welcome" into the store, even if it's carefully planned to be that way. Cool post!

Grokette

bumping.

Grokette

BUMP