The Glycemic Index Diet for Dummies (48 page)

Use the following strategies to help you stay on track and avoid what I like to call "grocery store saboteurs":

Don't go grocery shopping when you're hungry.
Head to the store after enjoying a satisfying low-glycemic meal. That way you won't be tempted to go for the quick (usually high-glycemic) convenience foods because you're starving and can't wait to crack 'em open when you get home.

Shop the perimeter.
The outside edge of a grocery store is typically the best place to find your fresh, healthy food items (think produce, dairy, meat, and seafood). Guess what. These are also the most straightforward categories for low-glycemic shopping, which means you can buy low-glycemic fruits, vegetables, and dairy products with ease.

Beware of the beginning section of each aisle.
When you walk into a store, your line of sight is straight in front of you, which is precisely where the store typically puts yummy-looking treats, cereals, and other promotional products. Getting sucked in by colorful pictures boasting 2-for-1 specials is a double whammy that's awfully hard to resist. So why even put yourself in temptation's way?

Do hit the interior aisles that contain canned meats, vegetables, and fruit.
These items are often spread out between two aisles. Visit these aisles for staples such as tuna and soups, as well as ingredients for any special recipes you picked out when you prepared your grocery list. As long as you're armed with your grocery list, you can navigate these aisles safely (minus the ends, of course).

Skip interior aisles that don't have anything on your list.
Do you have a habit of going up and down every single aisle when you're at the grocery store? If so, then you've probably realized how easy it is to, say, be seduced by the pictures of brownies and cakes on the packages in the baking aisle and promise yourself you'll only eat a few as you throw some brownie mix into your cart. Forgo these temptations, stick to your list, and only go down the aisles whose products you actually need. (Here's a bonus for you: This strategy saves you some time and money too!)

Know what breads to look for before heading into that aisle.
Even though bread products are a staple in many households, the bread aisle can be a tricky one to navigate. Make sure you know what types of bread are the best low-glycemic choices and try to avoid the tempting muffins and donuts hanging out in this aisle.

Know which pasta and rice choices are safe before shopping that aisle
. Pastas and rice can be quite tempting. Improve your chances of making low-glycemic choices by knowing which types of pasta and rice are safe ahead of time.

Tread carefully in the frozen-food aisles.
You can find a lot of great items (such as meats, veggies, and fruits) in the frozen-food section. You can even find some not-so-bad for you treats (think frozen yogurt). However, the frozen-food aisles are also riddled with countless other foods that may challenge your commitment to your low-glycemic lifestyle. Because a low-glycemic diet encourages moderation and balance, you shouldn't feel like you can't walk past the frozen pizzas and ice cream. But you should skip any items that aren't specifically on your list.

If you forget which aisles to aim for and which to steer clear of, just remember this: Stick to your grocery list.