Tag grocery stores

A Great Way To Learn About A Foreign Country You Are Visiting

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Ozeki Super Market in Sendai, Japan

Whenever I travel to a foreign country, I make an effort to visit a grocery store, because I always learn so much about the local culture, foods, language and currency by doing so. I first did this sort of by accident when I visited Budapest Hungary in September of 2014, simply because I needed to purchase drinking water. When I walked into the small market which was across the road from my hotel, I was fascinated by the different local foods which were on display. I also enjoyed observing other patrons as they conversed with the grocery store clerk.

I didn’t get a chance to visit a grocery store while abroad until 2020, when I traveled to Japan, but I managed to visit numerous grocery stores all over the country, so I was able to observe differences between prefectures. I also rather quickly noticed that bottles of sake were much cheaper than what I have seen in the States, while fresh produce was almost prohibitively expensive. As an example, I saw 4000 ml bottles of sake (that’s more than a gallon!) for 2199 yen, which is about $16.50 USD now. I also saw a baby watermelon at a market in Sendai which cost almost $12 USD (1580 Yen). Here are some fun images from my mini field trip to Ozeki Super Market.

I continued my exploration of foreign countries via visits to grocery stores when I traveled to Portugal and Thailand on separate trips in 2022. While in Portugal, I had to fend for myself for six days as a solo traveler, so I interspersed a few restaurant meals in Vila Nova de Gaia with some home-cooked meals which I prepared in the flat I rented. Once in Lisbon, however, I had to confine my grocery shopping to items which didn’t have to be cooked or heated up. I was fortunate enough to find an incredible garlic and herb goat cheese (queijo de cabra atabafado con alho y ervas) which was absolutely delicious, so I had several salads featuring arugula, cucumber, and olive oil with that magical cheese crumbled in.

I also found some delicious branzino fillets and gernika peppers which I prepared a couple of times in the flat, and also found a delightful vinho verde which was a perfect accompaniment to my meals. Though the trek to and from the grocery store was punctuated by a one mile uphill walk to the market, and a return walk encumbered by the heavy grocery bags in my hands and also in my backpack, I happily did it three times during my stay in Vila Nova de Gaia. I did struggle with the Portuguese language while at the checkstand, but somehow survived the experience and actually enjoyed the adventure.

Agua con gas (sparkling water), roasted gernika peppers, baked branzino, arugula and goat cheese salad

When I went to Thailand with my cousin in September of last year, we were intent on finding grocery stores both in Chiang Mai and on Koh Samui so that we could purchase wine and snacks for our hotel suites. We were able to find two very well stocked markets in both regions, but since we had no access to microwaves or stoves, we couldn’t purchase food items which had to be cooked. I did, however, come up with an emergency meal idea while shopping for food on Koh Samui, in case we found ourselves trapped in our suite for whatever reason. As it turned out, one day presented itself with a heavy downpour, so we were indeed trapped inside our hotel room for a portion of the day. I grabbed the emergency meal items and put them together for a healthy meal, pictured below.

Cold tofu with cucumbers, soy sauce, and chili pepper flakes

After my experiences shopping in grocery stores while traveling abroad, I am firmly convinced that one’s travel experience can be greatly enhanced by going grocery shopping. It’s a fantastic way to learn a great deal about a foreign country.

How To Shop For Healthy Foods

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From Sports Nutrition Supplement Guide Article I wrote which was posted on their site.

From Sports Nutrition Supplement Guide Article I wrote which was posted on their site.

Grocery stores in the U.S. can be nutritional traps for uneducated shoppers, because processed foods are placed prominently in the center aisles, while nutrient-dense whole foods are pushed to the periphery. It’s a smart marketing ploy, since many shoppers are easily lured by the colorful and appealing packaging which processed foods feature. There’s even a whole science devoted to the psychology behind food labeling! Because of this, I always advise patients and clients to do the majority of their shopping around the perimeter of a grocery store, even in places like Whole Foods, in order to maximize chances of making the healthiest food choices.

Think about it. If a food item can be stored in a box, bag or can at room temperature, it means that it probably has preservatives which keep it from spoiling. Start reading ingredient labels and you might be shocked at what you find. If ingredient labels are excessively long or have long names which you can’t pronounce, you probably should steer clear. Remember that the least processed foods will be assimilated by your body the most readily.
Grocery store junk

Supermarkets and grocery stores are designed to lure you in like a rat in a maze, but instead of getting a reward at the end of the maze, you might be signing up for health issues if you are distracted by all the colorful advertising found on the most popular food items. Keep in mind that these stores are designed to tempt shoppers to make impulse purchases. Such impulse buys can be especially tempting if you are ravenous with hunger when you shop.

Here are some guidelines which will help you to make healthy food choices when perusing a grocery store.

1. Shop around the perimeter of the store – Most processed foods are found in the aisles of a grocery store, while whole foods like fresh produce and meats are found around the perimeter.

2. Read food labels – Be aware of hidden sugar, sodium, artificial flavors and colors, and preservatives.

3. Keep purchases of packaged foods to a minimum – Beware of foods which are packaged in boxes, bags, or cans, as these foods tend to be filled with preservatives.

4. Prepare a shopping list and stick to it – Making a list will ensure that you do not forget any necessary items and will also help prevent impulse purchases if you adhere strictly to the items which are on your list.

5. Eat a meal before you shop – If you shop for groceries when you are satiated, you will be less likely to make impulsive purchases or buy more than what you need.

6. Fill your cart with fruits, vegetables, whole grains, lean meat, fish, poultry, nuts and beans.

7. Try a new fruit or vegetable each week – This will add variety to your meal plan.

8. Spend the most time during your shopping trip in the produce section.

9. When choosing whole grain cereals, aim for at least 4 grams of fiber per serving– Make sure the sugar content is minimal.

10. Choose lean cuts of meat – Good beef cuts are round, top sirloin and tenderloin. When buying poultry, purchase the skinless variety.

11. If you can’t purchase fresh fruit, choose frozen fruits and vegetables over the canned variety.

12. Avoid food items that contain more than five ingredients, artificial ingredients, or ingredients you can’t pronounce.

13. Be careful when choosing bread – Many refined breads are dark from added molasses, caramel or other coloring. Look for breads which contain 100% whole wheat or other grain as their first ingredient. Try to avoid enriched wheat flour as it is actually made with processed white flour. Make sure the bread you select has at least 2 grams of fiber per slice.

14. Select fish which is high in omega-3 fatty acids – Best selections are salmon, rainbow trout, lake trout, and tuna. (Below is a list of seafood lowest in Mercury)
low mercury foods
15. Choose strong-flavor chesses – Sharp cheddar, feta and Parmesan have strong flavors which means you will need to use less to flavor your foods.

16. Purchase Greek yogurt – Greek yogurt is thicker and creamier than other varieties, and the protein content is much higher. My favorite is Fage Total 0-Percent Greek Yogurt.

17. If you must buy frozen entrees, make sure they contain less than 400 calories, 4 grams of saturated fat, and 600 milligrams of sodium, with at least 14 grams of protein and 2 grams of carbohydrate.

18. Add vegetables and/or cooked brown rice or quinoa to your frozen entrée to increase the size and nutrition level of the meal.

19. Add fresh or frozen fruit to cooked oatmeal to provide sweetness without added sugar.

20. Eat oatmeal – Make sure to buy regular oatmeal, not the instant variety.

Here’s to happy and healthy shopping!

Healthy Grocery Shopping

drstaceynaito Leave a comment

Regular grocery stores in the United States are notorious for putting processed foods in alluring packages and displaying them prominently on grocery shelves. If you are in the habit of reading ingredient labels like I am, you probably know that the most processed foods are located along the aisles in the center of the store, while whole foods are found at the perimeter. As a result of this, I advise patients and clients to do the majority of their shopping around the perimeter in order to maximize the chances of making the healthiest food choices.

Grocery store junkThink about it. If a food item can be stored in a box, bag or can at room temperature, it means that it probably has preservatives which keep it from spoiling. Start reading ingredient labels and you might be shocked at what you find. If ingredient labels are excessively long or have long names which you can’t pronounce, you probably should steer clear. Remember that the least processed foods will be assimilated by your body the most readily.

Grocery stores are designed to lure you in like a rat in a maze, but instead of getting a reward at the end of the maze, you might be signing up for health issues if you are distracted by all the colorful advertising found on the most popular food items. You are far better off avoiding the maze and selecting fresh meats, produce, nuts and whole grains. Happy shopping!