Dr Oz’s Supermarket Survival Guide – Diet Grocery Shopping List

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Dr Oz Grocery Guide

How often do you go to the grocery store? Most of us go about once a week. But how often do you stick to your list and feel good about the choices you’ve made in feeding your family?

Today, Dr. Oz and his guests set out to help us all do a better job of navigating our supermarkets to find healthier, more affordable purchases. The experts included: Big Daddy, a chef; nutritionist Kate Gaegan; and fitness expert Lisa Lynn.

Dr Oz: Grocery Shopping

Learn what to look for and avoid on your next trip through the grocery store. Plus, how to make a better shopping list.

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Dr Oz: Grocery Shopping Don’ts

One of the biggest mistakes people make at the grocery store is shopping hungry. I think we’ve all been guilty of this at some point. The best way to avoid this problem is to eat something before you head to the store. You could even grab an apple at the store if you’re pressed for time.

The experts also said we purchase too many boxed foods. They recommended buying fresh products whenever possible. Another trick they suggested is creating a menu of the meals you’ll make throughout the week, so you can stay on top of exactly what you’ll need to buy.

Dr Oz: Meat Vs Fish

Protein is the biggest chunk of America’s grocery budget, and for most of us that means meat. But Doctor Oz’s experts suggested that we double down on fish and cut the red meat purchases in half. Their proposed menu is one night of red meat, three to four nights of chicken, and three to four nights of fish.

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They suggested switching to 100% grass fed meats, when available. Whiter and lighter foods should be lower in fat. Big Daddy, a chef, recommended buying stew meat such as beef shanks, or selecting cuts you can braise. He said that meat on the bone is more flavorful.

Dr Oz: Grocery Shopping Survival

Here are some of the suggestions the panel had for making the best of your next grocery shopping trip. They said you should fill half the cart with fruits and vegetables, to use as snacks and side dishes. You can even find pre-washed, pre-cut products that can save on prep time. Baby greens, such as turnip or spinach greens, are great in salads and tend to be more tender as well as sweeter.

When it comes to potatoes, the experts said more color is better. Purple potatoes and Sweet Potatoes are high in antioxidants, and the skin is full of nutrients, so you should be eating that as well.

You can eat as much celery and cabbage as you can stand, because they’re so low in calories you will never gain any weight. That means you can eat until you’re full.

Dr Oz: Onions Grocery Guide

Here is what the experts had to say about common types of onions.

  • Check the peel of your onion to ensure that it’s fresh, and to learn what you can do with it.
  • Onions with darker peels are recommended for stews.
  • White onions are perfect for sauteing.
  • Red onions are excellent in a salad or on a sandwich.

Dr Oz: Salt Substitutes

Lemon and limes are a great way to add flavor and zest to your food, instead of relying on salt. Oregano and Basil are great in pastas and other dishes as a salt alternative.

Dr Oz: Big Daddy’s Lighter Pasta Sauce

Pastas and grains are helpful in keeping the digestive system clean and tidy. Earth-grown grains have the most health benefits, and Big Daddy explained that the number on the side of a pasta box will tell you how thick it is.

You can swap a heavy, hearty sauce for something lighter, using Olive Oil and Red Peppers. Thinner noodles go great with lighter sauces and will give you a much lower calorie meal.

Dr Oz: Einkorn Wheat

Einkorn was the first type of wheat grown by man, and it makes a great pasta, especially for folks with gluten allergies. It’s high in fiber and protein, which can help you keep your blood sugar stable. Check for it at your grocery store.

Read more about Managing Blood Sugar.

Dr Oz: Japanese Crackers

Skip the high carb, high sodium crackers and try the Japanese version. They have high fiber and low fat, which can help you feel full longer. Plus, you can eat more without taking in a lot of calories. One serving is around 115 calories, which makes these a great snack (until you slather them in a delicious dip).

Dr Oz: Ak-Mak Flatbread

Ak-Mak is a healthy Armenian flatbread. It’s got lots of fiber (which seems to be a big theme today), and it has low carbs (which I didn’t know was possible with bread). Pair it with your soup or salad.

Dr Oz: Kefir Milk

Dr Oz also said some common items can have amazing health benefits, if you just know what to look for. He said that Kefir Milk can help you with digestion because it contains bacteria that’s good for your intestines. Add it to cereal or use it to make a smoothie.

Dr Oz: Tapioca Pudding

I used to be afraid of Tapioca Pudding, but now I sort of like it, despite the odd texture. People in Africa, South America, and Asia have been enjoying its health benefits, thanks to the Cassava Root, which can lower cholesterol.

Dr Oz: Soy Yogurt

Skip the traditional sugary yogurt and try this soy alternative for heart health and lower cholesterol. You could even add fruit or granola for more flavor or to trick your kids into eating it.

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