Healthy Eating by the Aisle

Get Healthy. Lose Weight. Shop the Perimeter!

If I were smart – I would grocery shop during the week, late at night. I hear it is pretty empty at that time. Unfortunately my schedule doesn’t allow for that, since I am usually at the Hospital late. By the time my work day is over and I get in some gym time, the last thing I feel like doing is grocery shopping. Then comes Sunday, the day that everyone and their Uncle hits the store to stock up their fridge for the upcoming week. Sundays are the only time I have to go, so I pray for the mere glimmer of hope that I am the only one there. Never the case. So I brave the crowds. Surprisingly I still end up saving time, because all I shop is the perimeter of the grocery store – most, if not all of the time.

I tend to Shop the Perimeter of the market for 2 reasons. #1 Items that are most conductive in helping you loose weight are located there, and #2 all of the lean protein such as meats and fish are located there. Here’s my Dose of Advice for Healthy Eating that begins by Grocery Shopping the right way:

Danielle’s Guide to Shopping the Perimeter

Goal: 2/3 of the items in your shopping cart are from foods located around the perimeter of the store.

Choose a Variety of Fruit and Veggies: Most of the time, the Produce is the first department when you walk in the grocery store. So, there is no excuse not to pick something up there as you walk on through. No Excuse! Disease fighting antioxidants are found in deep colored fruits like blueberries or strawberries, and deep colored veggies like spinach and kale.

Choose Low-fat Dairy: My ultimate favorite item of all times is Nonfat Greek yogurt, so I stock up. Another favorite of mine is the laughing cow low fat sundried tomato cheese wedges. I always stock up on egg whites. The lean protein of an egg is found in the whites, and they will be sure to fill you up as you jump start your day. By sticking with low-fat milk and cheese, you’ll be saving your belly from it is a win-win situation!


Fish, Chicken and Meat: My favorite source of protein comes from Salmon, which contains the highest amounts of omega-3 fatty acids. I also like chicken, which has tons of lean protein. Be sure to choose the boneless skinless chicken breast to reduce the fat content in your cooking.



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Dr. Danielle Krol, a native of the Philadelphia area, spent the majority of her early life growing up in New Jersey. With over 15 years’ experience in Dance and Theatrical Arts, Dr. Krol was pursuing a career as an actress until her mother was diagnosed with metastatic breast cancer. For the 3 years that followed, Dr. Krol placed her life on hold and took the responsibility of Caretaker for her terminally ill mother. Her passion for medicine came about during her mother’s illness, and her determination to become a doctor came about after her passing in 2002.