| Everybody is different. What works for your friend | | | | prepare a meal helps prevent you from indulging |
| might not work for you, or might work better for | | | | yourself with a quick and easy snack or meal.9. Avoid |
| you. Therefore, these suggestions for shopping for | | | | buying "empty" foods. These are foods such as |
| weight loss are presented as helps, and I hope you | | | | chips, cookies, or candy. An apple may have as many |
| will find something of use to you.1. Always use a list | | | | calories as a piece of candy, but it contains a much |
| when you shop, and stick to it. Almost any other | | | | higher level of nutrition, and provides factors such as |
| food item you put in the buggy will be something | | | | fiber, for example.10. Buy foods you really like. Eating |
| that does NOT fit in to your weight loss plan.2. Plan | | | | in a healthy manner does NOT have to be a boring |
| ahead. Decide what your meals are going to be, and | | | | or unrewarding experience. Types of meals enjoyed |
| what ingredients you will need. Include portion sizes in | | | | in Japan, for example, can be tasty and a different |
| this planning. If you just buy a pack of steaks, you | | | | and inviting experience, but they can also be very |
| will probably cook all those steaks at once and there | | | | good for you. Again, be aware of portion sizes. Just |
| is a chance they may be eaten all at once. Planning | | | | because it is "good for you" doesn't mean you ought |
| your meals will help you prepare your shopping list. | | | | to go back for seconds or thirds.There you are, 10 |
| Plan also for meals such as lunches you carry to | | | | hints for shopping for weight loss. Since portion sizes |
| work.3. Take someone with you who you can trust | | | | was mentioned twice, let me leave you with this |
| to be on your side. By "on your side", I mean, of | | | | thought. Most Americans eat portions much larger |
| course, someone who understands and supports | | | | than recommended sizes. A discussion of portion size |
| your weight loss goals. While this person should be | | | | is more than can be incorporated into this small article. |
| aware of what you are trying to accomplish, YOU | | | | However, people in France tend to eat very rich |
| must understand that they ARE trying to help you, | | | | foods yet do not have the obesity problems found in |
| and YOU must give them permission to express their | | | | America. People in Japan who eat a traditional |
| honest thoughts about purchases you are | | | | Japanese diet tend not to have an obesity problem |
| making...especially if you are deviating from your list.4. | | | | such as is found in America. As diverse as these two |
| Have this trusted friend or family member HELP you | | | | cultures and their diet are, a common factor is |
| draw up your shopping list.5. Always eat before | | | | portion size. They typically eat much smaller portions |
| shopping. It is a fact that shopping when hungry | | | | than Americans.The author is retired from the Army |
| increases your tendency to put extra items in your | | | | after 21 years of service, has worked as an |
| shopping cart.6. Learn to read the labels. Almost | | | | accountant, optical lab manager, restaurant manager, |
| every food you buy has a label outlining nutritional | | | | and instructor. He has been a member of Mensa for |
| content and levels. Knowledge of nutritional needs is | | | | several years, and has written and published poetry, |
| important, but does not need to be daunting. Basic | | | | essays, and articles on various subjects for the last |
| information is easy to obtain.7. Avoid convenience | | | | 40 years. He developed an interest in health and |
| foods. Most have additional calories, fats, or | | | | fitness in the '70s after reading numerous books, |
| carbohydrates. Although they may taste great, this is | | | | including Dr. Kenneth Cooper's "Aerobics". This has led |
| often a direct result of those very attributes.8. Plan | | | | him to continue his personal research into health and |
| PREPARED meals. Cook from scratch. Not only will | | | | fitness for over 30 years, and to pursue course |
| you probably enjoy the meals more, but having to | | | | work on health and fitness. |