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that’s so true about the perimeter of the store, i never thought about that. that could also probably save a lot of time if you only focus on the outside stuff.

Great article, Pete!
I’d like to add a reminder to plan your meals for the week before you head into the grocery store, and make a list of the ingredients you need to make those meals. Going into the store with a gameplan will help keep you on track and less likely to meander down the “naughty” aisles of junk food.

R-crass,
 
I agree with you about planning your weekly meals before going to the grocery store. 
Food shopping is so easy for me.  I pretty much buy the same food items every week.  I think I can go to the grocery store and walk the aisle blind folded. 
 
Keep in my that I buy food for my boyfriend and I
 
This is what I buy each week (with my eyes closed lol)
 
-Frozen blueberries
-(3 packs)Strawberries
-(14) Bananas
-Natural peanut butter
-Almonds
-Natural granola
-Low sugar orange juice
-Cottage Cheese
-(14) Fage yogurt
-(4) egg white carton
-Skim Milk
-Light vanilla soy milk
-Goat cheese
-Illy’s coffee
-Oatmeal
-Sweet potatoes
-Brown Rice
-Broccoli
-Asparagus
-Mushrooms
-(3)Red peppers
-Baby carrots
-String beans
-Celery
-Spinach Salad
-(3-4)thin sliced Chicken
-(2- Ground turkey
-Fish: Tilapia, turbot, scallops, shrimp, salmon (I freeze them so they last all week)
-Flank Steak
 
And other miscellaneous stuff…… condiments, spices, cheat meal snacks, ect
 
Wow I spend a lot of money…That’s what happened when you have to cook for two people that are health freaks and eat 6 meals a day…

great article and tips…my biggest problem is shopping on an empty stomach—BIG MISTAKE.  you never know what’ll end up in the cart.

I know this sounds silly but I chew sugar free gum when I go food shopping.  It temporarily curbs my appetite and sugar cravings…
 
Also, I would be recommend writing a list of grocery that you are going to buy and do not deviate off that list.
 
Basically JUST DON’T BUY CRAP.. its that simple..
 
If you have crap in your house, you are most likely gong to eat it.  Save your CRAP for a (once or twice a week) cheat meal, go out to eat.. At least it wont be in your house..
 

This is a great list of healthy carbs, proteins and fats. 
When you are in a grocery store make a habit not to steer away from this list of foods
 
Lean Proteins

-Boneless, Skinless Chicken Breast
-Tuna (water packed)
-Fish (salmon, sea bass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines, turbot, flounder and other white fish)
-Shrimp
-Extra Lean Ground Beef or Ground Round (92-96%)
-Venison
-Buffalo
-Ostrich
-Protein Powder (Whey, Casein, Soy, Egg)
-Eggs ( egg whites or bottled)
-Low or Non-Fat Cottage cheese, Ricotta
-Low fat or Non fat Yogurt   (Greek yogurt is my favorite)
-Rib eye Steaks or Roast
-Top Round Steaks or Roast (stew meat, London broil, Stir fry)
-Top Sirloin (Sirloin Top Butt)
-Beef Tenderloin (filet mignon)
-Top Loin (NY Strip Steak)
-Flank Steak (
-Eye of Round (Cube meat, Stew meat, Bottom Round)
-Ground Turkey, Turkey Breast slices or cutlets (*no processed deli or sandwich meats)


Complex Carbs

 
-Beans (black,red, brown)  (read portion size)
-Hummus
-Brown Rice
-Cream of Rice
-Ezekiel Bread
-Grits
-Oats
-Oat Bran Hot Cereal
-Quinoa
-Rice Cakes (non-flavored)
-Tortillas (corn, rice, or spelt)
-Wild Rice
-Wheat Bran (FULL of fiber, perfect for low carb plans)
-Yams/sweet potatoes
 
 
 
Healthy Fats

-Avocados
-Coconut Oil
-Flax Seeds
-Flax Oil
-Grapeseed Oil
-Herring
-Macadamia Nuts
-Mackerel
-Natural nut butter Butter (1 -2 tbsp)
-Olive Oil  ( use as dressing, 1 tbsp, mix with vinegar and lemon)
-Almonds
-Pecans
-Pumpkin Seeds
-Salmon (great omega  3)
-Sardines
-Sunflower Seeds
-Walnuts 
  
 
“Free” Veggies (few carbs; mostly fiber)  about ½ -1 cup per meal
 
-Alfalfa Sprouts
-Artichoke Hearts
-Arugula
-Asparagus
-Bamboo Shoots
-Beet Greens
-Bock Choy
-Broccoli
-Brussels Sprouts
-Cabbage
-Cauliflower
-Celery
-Chard
-Chicory
-Chives
-Collard Greens
-Cucumbers
-Endive
-Escarole
-Fennel
-Kale
-Leeks
-Lettuce
-Mushrooms
-Onion
-Peppers (GREEN; red and yellow have carbs)
-Radicchio
-Radishes
-Rhubarb
-Sauerkraut
-Scallions
-Spinach
-Water Chestnuts
-Zucchini