Healthy Shopping Made Easy

You may already know to look for The Best Life seal (and treat seal) to help you spot healthy products at the grocery store. Here are some other tricks you can use as you're pushing your cart through the aisles to load up on the right stuff:

1. Read labels carefully. Don't judge a food by the claims on the front of the package. An "all natural" soda, for example, is filled with sugar (technically a "natural" ingredient) and is high in calories. And many low-fat products have almost as many calories as their full-fat cousins. You can only determine whether a food is nutritious by reading the ingredients and the nutrition facts panel on the food label on the back of the product. So be sure to flip the product over and investigate before tossing anything into your cart.

2. Try new foods. Whether you're just starting to eat healthfully or have been following a healthy eating plan for years, trying new foods helps to mix things up and keeps you excited about your diet. On every trip to the store, make it a point to try a new fruit, veggie, or food product. You never know—you may just find a new favorite!

3. Never shop without a list. Browsing the aisles aimlessly without a list is a really bad idea. In fact, grocery shopping without a list is like taking a road trip without a map. Instead, make a list of what you need, and stick to it. (TheBestLife.com automatically compiles a weekly shopping list for you based on your meal plan, making shopping even easier!)

4. Stock up on the right foods. Avoid bringing home the jumbo or economy size of hard-to-resist foods. When a craving strikes, a giant bag of chips in your cabinet or a gallon of ice cream in your freezer is a diet disaster just waiting to happen. Let's face it, if you don't have it in your house when a craving strikes, you probably won't venture out to buy it! Remember, junk food is packed with calories and is completely lacking in nutrition. Even on sale, it's certainly no bargain for your health or your waistline.

5.  Ask questions. If a product, claim, or food commercial has you stumped, ask a professional (members of TheBestLife.com can email a registered dietitian or fitness professional any time with their questions) or an expert for clarification. The more you know, the
better you'll shop!  

Time-Saving Tips

My six-month-old son Reid is cutting teeth, which is not just a pain for him, but for me, too. Now, he wants to be held more than before and is always gnawing on my finger, which makes it hard for me to do anything that requires two hands. All of the sudden, my busy life has gotten even busier.

Fortunately, the tools on TheBestLife.com have come in very handy. For instance, when I go out to eat, I can avoid looking at menus  because of all the great dine-out tips I've read in articles in the Best Life library. While everyone else is flipping through the menu, I know to look for grilled dishes, like chicken or fish, and to avoid things that say crunchy or crispy (code for fried). This helps make the decisions easier, which allows me to concentrate on keeping the baby happy. And in certain places, I don't even have to look at the menu—there are a number of online articles that provide the best picks at various eateries and cuisines. For example, if I'm out at an Italian restaurant, I know that I can easily cut calories by ordering an entree without mozarella and instead, topping it with a sprinkle of the more strongly flavored Parmesan.

And of course, food shopping is also a lot easier thanks to the Best Life seal and treat seal, which are given to food products that contain good-for-you ingredients like healthy fats, fiber and vitamins, and contain limited amounts of sodium, saturated fats and other harmful ingredients. If I see either of these lables on a product, I know that I don't have to read the label—I can toss it in my cart and feel comfortable knowing I've chosen a healthy product for me and my family. 

These things save me only a few extra minutes when I'm out shopping or eating at a restaurant, but when you have a fussy baby, every minute counts!

Satisfying A Sweet Tooth

I've got dark chocolate in my cupboards. Typical female that I am, it's what I turn to when I get a sweet craving. Many people tell me that although they crave sweets, they're afraid of them because, 'once I start, I can't stop.' But, they also admit that by depriving themselves, they wind up scarfing down an entire box of cookies or overdoing it with some other sweet.

It can be a tricky line to walk, but ultimately, the most satisfying and scale-friendly thing to do is to enjoy treats, just don't overdo it. That's why, unlike many diet plans that require you to completely eliminate certain foods like sweets or carbs, the Best Life program allows you to indulge in your favorite foods, whether it be chocolate, ice cream or candy. The key, of course, is moderation. As you probably already know, portion size can make or break your weight loss success when it comes to these treat foods. In fact, you'll find the "Best Life Treat Seal of Approval" for sweets and salty indulgences with a serving size of no more than 150 calories (some of the products below sport the treat seal).

On the Best Life plan, the number of calories you get to spend on these treat foods, Anything Goes Calories, is determined partly by your exercise level, and partly by your genetics. For instance. a woman with a fast metabolism could take in 1,800 calories or more and still lose weight; while someone who burns calories more slowly may have to stick to 1,600 calories per day. In any case, the more daily calories you can handle, the more Anything Goes calories you're allowed.

Take a look at what the treat calorie allowance is for various daily calorie levels below. (If you're eating less than 1,600 calories, you don't get a daily treat. That's because it's hard enough to get all the  nutrients you need at this level without introducing "empty nutrient" foods.)

    1,600 calories per day: 100 calories
    1,700 calories per day: 150 calories
    1,800 calories per day: 210 calories
    2,000 calories per day: 280 calories
    2,500 calories per day: 300 calories

As for the types of sweets, the great thing about Anything Goes calories, you don't have to worry about nutrition. These calories can be spent on foods you love, ones that will keep you from feeling deprived. (Of course, if a piece of fruit hits the spot as much as a cookie, then by all means, have the fruit!)

Here are a few sample treats for 150 calories (for more ideas, check out TheBestLife.com):

• 1 ounce chocolate (a little less than half a regular size chocolate bar) or three Hershey's Extra Dark Tasting Squares

• 3/4 cup reduced-fat ice cream

• 3 tablespoons chocolate-covered peanuts

• 35 jelly beans (about 38 grams)

• 1 Nonni's biscotti (100 to 110 calories) with 1/2 cup fat-free milk or 2 small-ish (2 1/2 inches diameter) chocolate chip cookies

• 1 Skinny Cow Ice Cream bar

• Approximately 2 Edy's or Dryer's Fruit bars