Shop the Whole Store, not Just the Perimeter

I spent last weekend at Pearlgate Dominion in Mount Pearl helping shoppers to put their best food forward and fill their carts with healthy choices to kick off national nutrition month. A common statement from many shoppers was that they try and stick to the outer aisles, or perimeter of the store, to make healthier food choices. Contrary to what we’ve been told about the perimeter, sticking to just the outside aisles isn’t necessarily the best way to shop. Here’s why.

The notion to shop the perimeter is based on the advice to eat more whole, unprocessed foods. Eating more whole, unprocessed foods is certainly good advice, however, if you skip the inner aisles of the store, you’ll be missing out many nutritious and versatile foods. Many foods found within the inner aisles aren’t usually found on the perimeter. Take canned and dry beans, dried fruit, whole grains like oatmeal and popcorn, rice and quinoa, canned fish and chicken, oils and spices, and nut butters. Where are these nutritious foods found? The inner aisles! The inner aisles also have more options for us to choose from. Take canned vegetables and fruit as an example. There are more options than just the one fresh choice. You can search and buy canned vegetables that best meet your need. Larger or smaller cans for different sizes of families and meals. Value or brand name choices for varying grocery budgets. Sodium or additive free choices. Vegetables and fruits mixed with others (ideal for serving to families who have multiple picky eaters), and the list of options for canned foods goes on. You don’t see that on the outer aisles. In addition to the variety of foods, the inner aisles are also where many items go on sale. Shopping the inner aisles might in fact save you some money. Foods on the inner aisles also tend to be more shelf stable. Inner aisles provide healthy choices with variety to suit all dietary demands, dislikes and likes, while remaining in budget – a few things that are of importance to just about every Newfoundland and Labrador family.

Not everything on the perimeter is healthy. Baked goods like cakes and donuts, and freezer sections, with sugar and fat laden frozen sweets and desserts line the outer edges of stores too. Yes, there can be junk in the inner aisles as well, so, reading the label, as we discussed last week, is your number one tool to getting the top picks in any aisle. As a general rule of thumb, look for products higher in nutrients like fiber, vitamins and minerals, and lower in calories, saturated and trans fats and sodium. To do just that, try this ‘Effortless Tomato Fish Stew’ taken from www.pc.ca for a fast, economical, calorie-friendly supper idea. (Note it includes items from all grocery store aisles).

 

Ingredients:

 

 

2 tsp canola oil

2 Blue Menu Lean Italian Pork Sausages, cut crosswise in ½ inch coins, then quartered

1 onion, finely chopped

4 large sprigs fresh thyme   1 large clove garlic, minced   ¾ tsp smoked paprika   1 can (796 ml) PC Blue Menu diced tomatoes   1 pkg(280 g) PC Blue Menu Tilapia Skinless Fillets, thawed and cut in chunks   ½ tsp granulated sugar

Instructions:

In saucepan, heat oil over medium heat. Add sausage; cook until browned, about 3 minutes. Using slotted spoon, transfer sausage to bowl. Add onion and thyme to saucepan; cook over medium heat, stirring, for 5 minutes or until softened. (Add a little water if sticking to pan.) Stir in garlic and paprika; cook, stirring, for 1 minute.

Stir in tomatoes with juices and 1 cup (250 mL) water. Bring to a boil over medium-high heat; boil uncovered for 3 minutes. Add tilapia, reserved sausage and sugar; reduce heat to medium and simmer uncovered until fish is cooked through, 3 to 5 minutes.

As seen in The Telegram March 18, 2013