SUPERMARKET SITUATION: UNDERSTANDING THE ENVIRONMENT

Supermarket owners want you to be happy and hungry while you're shopping so you buy more on impulse. Consider some of the solutions below that may help you be a better, healthier shopper:

TRY NOT TO shop on an empty stomach. Samples smell good for a reason-- store owners want you to buy these products and before you know it, they end up in our carts;

DO make a shopping list and stick to it. When you know exactly what you need and you tell yourself before entering the store, "this is all I will get", keeps you on track that much easier.

DO consider quantity. Studies have shown that when you buy a bigger package of food, you're more likely to eat more--usually because you lose track of how much you've eaten. This is another reason why I still support the idea of smaller plates that are completely full of food compared to larger plates that look empty and tempt us to fill them up.

DO watch out for the "great deals". Supermarket promotions such as "limit 4 per customer" or "3 for $5" are gimmicks, used to get you to buy more than you normally would. And once you buy it, guess what happens? You eat it!!!

DO look at the ingredients in package foods. Remember to look for healthy ingredients listed first such as whole grains, fruits or vegetables.

For all of us that need a "snack" try some of these:

1 cup of fat-free, sugar-free pudding made with fat free milk (3);
1 cup light yogurt(2) with one medium kiwifruit (0);
12 tortilla chips with 1/4 cup fat-free salsa (3);
1 weight watcher smoothie with a brownie (5)
1 bag 94% fat free popcorn
1 WW lemon Cake (1)
1/2 cup carrots, sliced cucumber and celery stiks with 2 tbsp fat free ranch dressing (1);
1 small banana brushed with 2 tbsp light vanilla yogurt rolled in 2 tbsp. graham cracker crumbs (2);
15 small pretzels (2)
1 weight watcher ice cream bar (1)

Coach