The supermarket can be the most intimidating and frustrating place you visit every week. You face endless decisions about what to buy, but almost always end up tossing the same things into your cart. Those poor decisions can have a negative impact on your wallet, your taste buds, and your health. Here, Dr. Oz takes the guesswork out of grocery shopping and gives you his supermarket survival guide with the help of nutritionist Kate Geagan, trainer and metabolic specialist Lisa Lynn, and TV chef Aaron “Big Daddy” McCargo, Jr. After that, supermarket sleuth Sue Perry gives you the inside scoop on how supermarkets trick you into spending and buying more than you need.
Spare your wallet and your health with these helpful supermarket don’ts:
Kate Geagan, Nutritionist: Don’t shop on an empty stomach. You’ll end up spending a lot on impulse purchases that will drain your wallet. Instead, head to the market after a big, healthy meal.
Lisa Lynn, Specialist in Metabolic Disorders and Personal Training: Don’t buy too many boxed and processed foods. They’re bad for your belly and for your health. Instead, head for the produce aisle.
Chef Aaron “Big Daddy” McCargo, Jr.: Don’t go in without a game plan. You’ll end up wasting time and money. Instead, go in with a list to save both.
First Stop: Meat and Fish
The meat and fish departments are generally the supermarket’s most expensive and most confusing sections. Dr. Oz’s supermarket superstars make surviving it a breeze.
Kate Geagan, Nutritionist: Cut the amount of red meat you eat in half and double your fish. Your goal should be to reduce your red meat consumption to once per week and, when you do buy it, to look for terms like “loin,” “round” and “grass-fed.” These meats tend to be the leanest, have less saturated fats that can raise bad cholesterol, and contain more heart-healthy omega-3 fats. The rest of the week, try for 3-4 nights of fish and 3-4 nights of chicken. They’re packed with protein and omega-3s without the negative consequences of red meat. And don’t be afraid to branch out beyond chicken breasts – chicken thighs with the skin removed can be more economical and healthier than the breast.