Shop smart to fight obesity

Making smart choices at the supermarket can help you fight obesity, and reduce your body weight.

Here are some tips for smart shopping.

• Always have a shopping list. Prepare a list of items before going to the supermarket or grocery store. Always give priority to vegetables and fruits. Write the name of fruits and vegetables that you want to by.  More than a half of your list should be filled with these items.
• Buy whole grain cereals and wholemeal bread. They contain fewer calories and more fiber. Eating fiber rich foods is a good way to lose weight.
• Choose trimmed milk or low fat milk. Do not purchase full cream or sweetened milk.
• Select lean meat. Avoid buying meat that contain visible fat.
• Choose skinless chicken breast. The skin of chicken contain lots of saturated fat.
• Don't forget to buy fish on every visit. They are good source of proteins and omega 3 fatty acids. High protein meals will reduce your apatite.
• Do not buy soft drinks and energy drinks. Most of them are loaded with sugar, which is the number one culprit. It is believed that consumption of fizzy drinks are a major cause of overweight and obesity.
• Choose olive or canola oil. Think before buying butter or margarine.
• Always read food labels carefully. A food item labeled as low fat may contain large amount of sugar. Similarly, sugar free items may have more fat. Check the calorie content of the food.
• Discipline yourself that not to purchase cakes, muffins, and doughnuts.
• Don't go shopping when you are hungry. It will make you to choose more unhealthy food.
• Don't hesitate to buy spices and herbs. They contain fewer calories.
• It is not advisable to take your children with you when going for grocery shopping. They will ask for things that usually contain lots of sugar. You will probably eat some of the sweets that you buy for your kids.
• Don't forget to buy a weighing scale and a measuring tape. They are not only for measuring weight and abdominal circumference, but also for motivating you to lose weight.
• Finally, avoid visiting McDonald's, KFC, or Burger King that will be located just opposite to the supermarket.

You may like to read obesity in children.