Avoiding the supermarket marketing traps!

• Write down your shopping list. It helps you stay focused while strolling the aisles.
  
• Post your shopping list on the refrigerator and add to it as you need to replenish your food and household items. This saves time when you are ready to shop.

• Before heading out to the store, use the shopping circular to help plan the major meals for the week. After planning your menu, check your pantry and fridge to take inventory of what you need.
  
• Always add a variety of fresh fruits and vegetables for side dishes and snacks.
  
• Include a few treats to avoid feeling deprived.
  
• Do not forget the staples: milk, eggs, juice, cereal, bread, and yogurt. These basic food items are a good place to reduce fat and calories because you can choose lowfat or nonfat versions of most of these items. Some of these items help increase daily fiber intake also.

• Get through the supermarket quickly by organizing your list according to the store layout. Most supermarkets are similarly designed, with perishable foods, such as fruits, vegetables, meats, dairy, eggs and breads around the perimeter of the store, and aisles and end-displays containing cleaning and paper products, health and beauty aids, packaged and canned goods, and frozen foods.
  
  
• Purchase only the items on your shopping list. Resist impulse purchases which tend to be high fat and high calorie. However, we all fall prey to impulse shopping and if you deny yourself you will wind up spending even more. Allow yourself three impulse items and write them down as you buy them, that way you will feel satisfied and still stay on budget.
  
  
• Eat before you shop. Never go to the supermarket with an empty stomach. You are likely to end up with more food than you need and more fattening selections.