Savvy Supermarket Shopping
For me, the most exciting area of the market in which to shop is the produce department. As tempting as it is, though, it's best to shop there last, since fruits and vegetables are delicate and can easily be bruised if placed at the bottom of your cart. Start with the heavier items, like regular deli and dairy, and then move on to the more delicate items.
Regular Deli
One of my favorite refrigerator staples is our imported Reggiano Parmesan cheese. Talk about bang for your buck - one tablespoon of grated cheese is more than enough to add flavor to your plate and it has only 20 calories and one gram of fat. Pick up a wedge for making shards of cheese with a vegetable peeler, as well as some of the freshly shredded type for quick sprinklings over soups and other hot dishes. I also find many uses for reduced-fat crumbled feta cheese. If you enjoy making salads, a container of this cheese will disappear in no time. Another great staple is a good, spicy, fresh salsa. Enjoy it with baked blue corn tortilla chips or stir a few spoonfuls into a mashed avocado and season with kosher salt for a fabulous guacamole.
Dairy Section
The dairy section is where you pick up your organic fat-free milk and yogurts, as well as organic eggs. Organic dairy is free of hormones, antibiotics and pesticide residues because it comes from cows that are raised without exposure to these substances. It's important to choose nonfat dairy because the fat in dairy products is mostly saturated fat, which can raise LDL (bad) cholesterol levels and increase inflammation. As an added bonus, I find that the fat-free organic milk has a richer flavor and fuller texture than conventional nonfat milk. Organic eggs are always a great high-protein staple to have in the fridge, and they are delicious when cooked with some of the vegetables you'll be picking up in a few minutes. Place the eggs in the fold-out portion of your cart so they don't get crushed by other items.
Meat and Seafood
If you eat meat, poultry or fish, I recommend that you eat a variety of fish or seafood twice a week, as well as chicken or turkey once or twice a week, and beef, lamb, venison or pork up to three times a month, though remember that the items in this department are optional. When shopping for fish, it's most important to select a variety. Choose wild salmon over farm-raised salmon and include other fatty fish in your shopping rotation, such as tuna and black cod. Shellfish is not off limits because, although it is rich in cholesterol, it is low in saturated fat. Select organic chicken and turkey and be sure to remove the skin, which is the main source of fat and saturated fat in poultry. Organic poultry has been raised without drugs, hormones or antibiotics, has eaten 100% organic vegetarian feed its entire life and has access to the outdoors. Opt for USDA Choice cuts of Organic or All Natural beef rather than USDA Prime cuts, which are fattier. I recommend filet mignon, top round, flank, New York and the small end of the rib eye. Remember that our meat cutters will always cut just the amount you need, which is especially important if you're practicing portion control. Request four-ounce pieces of meat, fish, or chicken to yield about three ounces of cooked protein, which is one serving. Always put your fish, poultry and meat into plastic bags before you put the packages into your cart to avoid cross-contamination with any other raw foods in your basket.
Produce
Nothing is off limits in this department! Take your time here and enjoy the colors, fragrance and variety of the fruits and vegetables that Gelson's has to offer.
Choose seasonal, locally grown fruits and vegetables
We are so lucky to live in California, where most of the country's produce is grown. That means that when a food is in season, it won't have to travel very far to get to Gelson's. This ensures that what you are buying will taste good when you take it home. It will also save you money because you won't be paying for its transportation and you won't have to throw it away because it's past its prime, mushy or tasteless. Gelson's always indicates the point of origin on the price tags for each produce item, so you know how far your food is traveling from farm to fork, and "California-grown" is usually a good indication that an item is in season. For more help with eating in season, use my Buying Calendar for Fresh Fruits and Vegetables as a rough general guide to seasonal eating.
Make organic produce your first choice
New research indicates that organically grown produce has higher levels of disease-fighting antioxidants than conventionally grown crops. Although the total nutrient content of organic foods may be higher, conventionally grown foods still contain fair quantities of antioxidants. So, try to buy organically grown produce when it's available, but don't forgo a fruit or vegetable simply because it's conventionally grown-what you eat in its place almost certainly won't be as healthy. Most of the organic produce we carry is very fresh because it is grown locally, so it is in our stores within one or two days of being harvested and, therefore, still at its nutritional peak. Since organic produce cannot be forced to ripen, it is only in our stores when it is in season, so you may have to make substitutions in your recipes if what you're looking for isn't available. When high-quality organic foods are available from local growers, Ted Fujii, our produce buyer, makes them his first choice.
Try a variety of produce items
We all get stuck in food ruts, and it's particularly easy with produce because maybe you only know how to cook potatoes, broccoli and peas or you know that bananas are the most portable snack, so you only stick to what you know. I encourage you to be brave and try some new recipes or a new fruit for a snack. Since there is no nutritionally perfect food, your body needs a variety in order to acquire all of the nutrients it needs to stay healthy.
Always keep some fresh produce in the house
If you're hungry for a snack, a piece of fruit or some vegetables should be the first thing your reach for - if it's handy, you're more likely to eat it. Also keep in mind that you need at least five half-cup servings of vegetables and three half-cup servings of fruit a day. At least one vegetable should be dark green and at least another fruit or vegetable has to be orange. The rest can fill in the rainbow of your choice. Gelson's also offers wonderful whole grains, like quinoa and taboule, as well as dried mushrooms, organic tofu, organic nuts, and organic dried fruit, fresh juices, and my favorite bottled salad dressing, Garlic Expressions, in their produce department.
Service Deli
If you like to eat well but for whatever reason don't cook for yourself, then the Service Deli can be a lifesaver. I developed Recipes from Jessica's Kitchen specifically for people who were looking for healthy prepared foods that they could eat for a quick meal or snack, use to supplement a home-cooked meal, or even use to boost their vegetable intake. There are many good choices you can make in this department in addition to any of the Recipes from Jessica's Kitchen items: Carving Cart turkey, Spicy Grilled Salmon, Grilled Thai Tofu, Charlie's Pride Organic Roast Beef, Peppered Beef Tenderloin, Gelson's Finest free-range no salt added turkey breast, Fresh Fruit Salad and Grilled Vegetables, just to name a few stand outs. Now that we've completed our tour of the perimeter, you may have a few more stops to make before you check out. You'll need some important staples for preparing balanced meals and a few time-saving ingredients that will cut down on prep time. I'm going to steer you down the aisles, but you'll need to ignore most of the brightly colored pretty packages as you go; remember that we're looking for whole grains, high-quality packaged foods and minimally processed items that do not list partially hydrogenated oils, high-fructose corn syrup, corn syrup, artificial colors, or preservatives on their ingredient lists. Packaging can be very deceptive and you might not always have the time to read every box of crackers trying to find one that is actually as healthy as it claims on the front. That's where I come in - I know which products are made with the best ingredients. I've prepared a shopping list for you with recommendations of my favorite products from many popular categories of food that you'll find on the perimeter and along the aisles of the store.
Down the Aisles
Cereal
Keep your eye on the bottom shelf and pick up some whole-grain high-protein Kashi Go Lean Crunch! to go with your organic milk. You can also pick up some Silver Palate thick and rough oatmeal.
Chocolate
Don't pass up the candy aisle, but head straight for the chocolate - dark chocolate is rich in antioxidants. Look for high-quality bars with at least 62% cacao, though 70% is better if your taste buds will allow it. I like Scharffen Berger and Green & Black's Organic and, for pre-portioned treats, I keep Dove dark chocolate Promises on hand.
Pasta, rice and beans
In the next aisle, you should find pasta, rice and beans. This is where you'll discover many whole-grain staples that are inexpensive and very healthful. I like De Cecco whole wheat pastas, Texmati organic brown rice, and the inexpensive dried beans, legumes and barley from Springfield. Minimally processed, single-variety foods like these tend to be the most inexpensive. Of course, your time is worth money as well, so canned low-sodium beans cost a little bit more, but they save a lot of time so you should do your own cost-benefit analysis. Beans are extremely healthful because they offer protein, iron, fiber and high-quality complex carbohydrates that are great for long-lasting energy and blood sugar control. A group of scientists recently examined the components of all of the healthiest native diets in the world and the one thing they all had in common was their inclusion of beans and legumes. Always rinse canned beans in a colander to remove 30-40% of the sodium and throw out the soaking water from dried beans to help cut down on flatulence later on.
Canned fish
You may also find canned tuna and salmon in this aisle. Canned salmon is a fantastic bargain because it is usually wild and high in omega-3 fats, but is much less expensive than fresh wild salmon. Canned tuna is also a great inexpensive source of high-quality protein. I recommend light tuna, which is lower in mercury, and tuna packed in olive oil, which is high in healthful fats and makes fantastic tuna salad without the mayonnaise.
Canned soup
In the canned soup aisle, you'll find one of my favorite convenience items: canned broth. This is a lifesaver when making soups, sauces, risotto and when reheating cooked chicken. Make your choices based on sodium content, because you can always add salt to a dish yourself. I like chicken and vegetable broths from Health Valley and Pacific Natural Foods.
Crackers
It's always nice to have a good cracker around, but you have to be careful to avoid those partially hydrogenated oils that so many of them contain. You'll also want to go for whole grains. In my opinion, the best-tasting crackers are also the healthiest. Kashi TLC original 7-grain crackers and Ak-Mak 100% whole wheat crackers are always a hit. Looking for graham crackers? Pick up the Mi-Del variety made with whole grains and no trans fats. For raw, unsalted nuts that are excellent for salads, baking and snacking, pick up Flanigan Farms natural nuts in this aisle, too.
Condiments
You will find one of your most important staples in this aisle: olive oil. This is no time to bargain hunt. I strongly recommend organic olive oil and organic versions of any oil or fat, for that matter. Pesticide residues tend to have a presence in conventionally grown food and, since pesticides are fat soluble (meaning they travel in fat), I believe it is best to use oils made from plants that were grown without pesticides. I love the flavor of Napa Valley organic olive oil and use it for cooking and making salad dressings. Olive oil has many health benefits and should be the main source of fat in your diet and the primary oil you use for cooking. You should also choose a variety of vinegars to keep on hand for making salad dressings. An assortment of mustards can be found here, too, along with organic ketchup.
Frozen foods
This section can be a boon for busy people. However, you need to be very selective when picking your frozen foods because sodium, fat and preservatives abound here. Generally, frozen fruit and vegetables are a great purchase, because you can find them without added salt or sugar. For frozen meals, Amy's seems to put the most thought into their ingredients and recipes. Lean Cuisine Spa Cuisine Classics has the right idea by using whole grains and including at least half a cup of vegetables in each meal. Vegetarian main dish items from Cedar Lane and Morningstar Farms could work in a pinch, too.
Bread
It's always handy to have a loaf in the freezer, even if you don't eat it regularly. It's important to look for whole-grain breads with a relatively short list of ingredients. The first ingredient should be something whole, like "whole wheat flour," not just "unbleached wheat flour." You need to read labels carefully, because even the best brands make varieties of breads that don't meet my standards.
Beverages
If you don't have a good water filtration system at home, then pick up some bottled water. It should be the primary beverage you drink throughout the day. If you like, a small amount of red wine is also a nice complement to food and it is a heart-healthy component of a Mediterranean-style diet.
I'm sorry if reading this took longer than it usually takes you to shop! However, now that you know what to look for, your shopping should be quicker and more streamlined. I've also created your master shopping list for you, so you can make copies and use it to take the guesswork out of your trips to Gelson's. If there is a category that I have not addressed and you would like a recommendation, feel free to call me at 1-800-GELSONS, and for nearly 300 delicious healthy recipes to use with your new healthy foods, check out my recipes at www.gelsons.com.
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he healthiest and most efficient way to shop at Gelson's can be summed up in four simple words: shop around the perimeter. Before you rush out to pick up prime rib, heavy whipping cream and margarine, though, you'll want to read on to learn my expert tricks for choosing the healthiest and tastiest foods on your shopping trips to Gelson's.