Why Skipping the Middle of the Grocery Store Is a Mistake

如果您想improve your diet，您可能已经听到了古老的建议，可以将杂货店集中在perimeter of the store。There’s a good reason for that time-tested guideline: “Experts typically recommend shopping the perimeter of the grocery store because that is where most最少加工的全食are shelved,” saysAlicia Galvin，路。思考：瘦蛋白, fish, fruits, veggies,dairy和eggs。

But that doesn’t mean you should skip the center of the grocery store altogether. “The advice to shop the perimeter is a good guideline, but there are some really healthy and预算友好的选择in the middle aisles,” Galvin explains. Here, nutrition pros share what to look for and how to shop smart when you venture away from the perimeter.

全谷类绝对是均衡饮食的一部分，您会在中间过道中找到它们。“它们不仅包含维生素，矿物质和抗氧化剂，还包含fiber，这对于支持健康的平衡至关重要消化道中的细菌,” saysKelly Jones，路。

“选项，例如燕麦, brown rice and quinoa ensure you can fit quality, nutrient rich-energy into meals and snacks. Quick oats cook just as fast as individual packets (and are more budget-friendly) and there are also minute-microwave options and frozen quick-cooking options for rice and quinoa.”

You can also find protein-packedalternative pastas由小扁豆和鹰嘴豆等成分制成。将它们与简单的番茄酱配对（也在内部过道中发现）和一些蔬菜，您可以吃一顿快速，均衡的饭菜。这是获取美味菜的好方法，而没有太多添加的钠，糖或脂肪。

“您会发现各种各样的健康的油in the middle aisles of the store,” Galvin says. These include olive oil, avocado oil, walnut oil and almond oil, to name a few. “Fats have gotten such a bad rap in the past, but really you should be aiming for 2–3 tablespoons ofhealthy fatper meal, as this helps tostabilize blood sugar和insulin levels, yields anti-inflammatory benefits, keeps appetite at bay and can帮助大脑功能。”

“People often believe that canned produce is inferior to fresh, and that’s simply not true,” says Lauren Harris-Pincus, RD, author of “The Protein-Packed Breakfast Club。”“In fact, because the fruits and veggies are canned within hours of harvest, they often retain more nutrients than fresh varieties, which sit for long periods of time between harvesting and when they reach your plate. Canned veggies are wonderful in汤和砂锅和they are a lifesaver toward the end of the week when you run out of fresh produce.”

Greenwashing is when food containers give off a healthy appearance — maybe it’s a photo of a farm or the word “organic” on the package — even though the food inside isn’t necessarily “healthy,” explains布列塔尼·林恩，路。“如果您遇到了'饮食'产品，它做出了巨大的承诺或听起来太好了，那么可能是真实的。最好节省您的钱，以获取更多的滋养。”

Galvin说：“我通常建议人们选择具有五种或更少成分的产品。”“还要确保你识别列出的成分。如果其中有您无法识别的单词，请将其放回原处。您需要避免防腐剂，食用色素和反式脂肪，这些脂肪被列为氢化或部分氢化油。”她还建议注意添加了糖。“每份添加糖至2-3克。”

“Many people don’t get enoughheart-healthy omega-3 fats,” says Harris-Pincus. These support brain health and weight loss. Conveniently, canned seafood like tuna, salmon, sardines and clams are a super easy and affordable way to have seafood on hand at all times, she explains. “Toss a can of clams or sardines into marinara sauce or tomato soup, add canned salmon to your salad or make a tuna melt,” she suggests.

“The frozen section is not always an aisle to shun,” Galvin says. “Frozen fruits and veggies will last longer than fresh, so there is usually less waste. Also, some veggies and fruits — especially yellow and orange ones — have an increased nutritional value when frozen because the blanching method used prior to freezing actually increases certain nutrients.” It’s still important to check out the nutrition label, here, though. “Make sure there are no added sugars, preservatives or sulfites listed on the label. You just want the fruits and veggies listed in the ingredient list.”

琼斯说：“我不建议您过于饿时做杂货店购物。”“当你饿了，你的身体naturally craves更快地吸收到血液中的食物（例如含糖食品），而不是水果和蔬菜。”另外，饥饿的购物可能会导致冲动购买，这可能会对您的钱包产生负面影响。“如果您发现自己处于这种情况，请支付苹果或一个protein barmade from simple, whole-food ingredients to eat before finishing your shopping.”