Intermountain Press Release

Salt Lake City —Stick to the perimeter. That's one tactic nutritionists recommend for smart and healthy supermarket shopping, especially during the upcoming holidays.

"The healthiest, freshest foods tend to be placed around the perimeter of the store," advises Tamara Lewis, MD, Intermountain Healthcare director of Community Health. "That's where you'll find fresh produce, dairy products, unprocessed meats and seafood." Most of the processed, polyunsaturated fat-filled, and sugary foods are in the middle aisles. So when you circle the perimeter first, you're taking a smart approach to shopping.

"You can select the foundations of your meals in the outer sections, then add whole grain items in the bread, pasta and cereal aisles," Dr. Lewis says. "Save the chips, soda and cookie aisles for last, if you even venture there. Before long, shopping the perimeter can become a healthy habit."

As part of LiVe, Intermountain Healthcare's public service campaign to get Utah's children to be healthier and more physically active, Dr. Lewis also offers these tips to encourage a balanced, manageable approach to eating and shopping through the holidays:

• Avoid shopping when you are hungry. If your stomach is rumbling in the store, you'll be more tempted to grab less nutritious foods and snacks. Try to eat something satisfying before you go – even if it's just a piece of fruit.
• Make a list and use it, but be flexible, too. Try to plan a few meals for the week and go to the store with a list. This will help you remember what you need and avoid impulse shopping. But, you can also think like a chef and keep your eye out for what's freshest or on sale. For example, if you're shopping for chicken breasts but chicken thighs are a bargain, you can be flexible.
• If you can't find the fresh produce you need, or it's not in season, head for the frozen fruits and vegetables rather than canned foods. Frozen foods hold more of their nutritional value while canned foods tend to be high in sodium. Also, it's easy to make smoothies a part of your family's diet if you've got a stash of frozen fruits such as mangoes, blueberries, peaches and strawberries at home.
• Buy enough to last until your next shopping trip. If you keep healthy foods on hand, you're less likely to head out for fast food or order takeout.
• Wash and cut up a selection of fruits and veggies as soon as you get home from the store. Keep them in small bags in the front of the fridge so everyone in the family can easily find a healthy snack.

Shoppers can find more tips on healthy eating at:

• IntermountainLiVe.org