- If you shop in the exterior aisles only, you will find produce, vegetables, meat, dairy, and eggs. These are the items that should make up 90% of your diet. Lean meats, fish, eggs, and dairy are necessary for protein and fat, vegetables for their fiber and vitamin content, followed by potatoes, oats, and rice for complex carbohydrates. Throw in some nuts or nut butters for unsaturated fatty acids and you have a winning formula.
- Try your best to avoid the middle aisles that primarily display prepackaged and processed foods such as cookies, breads, sweets, and frozen meals. Eating those items regularly will derail any attempt to get leaner.
- Another very simple rule is the one ingredient rule: if you look at a label and you find 24-letter words, chances are that the item is full of chemicals that you shouldn’t be eating in the first place. You should not need a degree in chemistry to understand what you are eating. Stick to foods that have simple ingredients, such as oats, chicken, or salmon.
And lastly, never shop hungry! You are bound to crave, overbuy, and reach for junk foods.
Maik Wiedenbach is the owner of Adler Training TM in New York City. He provides training and dietary assistance to high-end clientele and recently finished writing his first book “105 Training Myths and Tips” slated to come out early 2011. He also created a DVD entitled “The Desk Athlete.”