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Trim Fat
from Your Grocery List

Most people that go grocery shopping often overindulge. It is important to practice healthy shopping habits while at the grocery store. Dr. Speron, a board certified plastic surgeon, offers the following 10 ways to improve your grocery store visits:

1. Make room for only one splurge per trip.

If you know you get to pick out one treat, you'll really think about what you want it to be, instead of mindlessly throwing in a couple bags of candy or cookies.

2. Only shop on a full stomach.

When you're hungry, you're more tempted to buy high-fat foods. Also, go to the grocery store when you are not in a rush. That way you'll have more time to read food labels, which will help you make healthier choices.

3. Carefully scan food labels for trans fats.

A great way to eat healthy is to simply put back on the shelf any food that contains these artery-clogging, man-made fats. Campbells has stopped making products with trans fat like Pepperidge Farm Goldfish. Kraft has also eliminated trans fat from many of its products like Wheat Thins, Graham Crackers, Triscuits and Snackwell cookies.

4. Look for the low-fat version of your favorite ice cream.

Purchase low-fat ice cream or frozen yogurt instead of the regular kind. And get a box of individual-size bars instead of a tub. The reason: You're less likely to have more than one bar, unlike the tub where it's easy to keep sticking your spoon back for another bite.

5. Look for the low-fat version of your favorite cheese.

The taste and texture of low-fat cheeses have vastly improved over the past few years. Plus, you save about 6 fat grams a serving.

6. Say yes to potato chips—the baked kind.

There are so many flavors out there now and by swapping regular chips for baked you'll cut your fat intake by 80 %.

7. Frozen meals are okay if you choose healthy ones.

Swap regular frozen macaroni and cheese or pizza dinners for their low-fat counterparts. You can find substitutes that taste just as good.

Try healthy brands such as Amy's Organic, Lean Cuisine, and Healthy Choice. These are a great way to keep portions in control. The pre-packaged portions keep the amount of fat you're consuming in check, but the servings are hearty so you don't feel deprived.

8. Try fat-free Greek yogurt.

The thick texture of Greek yogurt makes it very satisfying, so you feel like you're really indulging. Add fresh fruit like frozen blueberries to sweeten it. The brand Fage Total is available at most grocery stores.

9. Only buy bread with fiber.

Bread should have three grams of fiber a slice. The fiber will help keep you full and you'll consume less fat throughout the day. Look for "whole-wheat flour" listed as the first ingredient.

10. Trade ground beef for ground chicken or turkey.

Your burgers and tacos will taste just as meaty, but you'll slash the fat in every bite.

Dr. Sam Speron is a Chicago Plastic Surgeon and is widely recognized as a leading expert on plastic surgery

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