Index
A
Additives, 317
Alcohol
Amino acids, 110–12
Antioxidants, 83
Artichokes, 90
Arugula, 90
Asparagus, 90
B
Bacon, 113
Baked beans, 49
Baked goods, 8, 39. See also specific type
Barbecue sauces & marinades, 190, 191, 196, 197
Beans
baked, 49
black, 45
green, 95
nutritional ranking of, 200, 201
Beef
Bulgogi Skirt Steak, 68
healthiest, 42
Nature’s Promise USDA Choice Beef, 120–21
nutritional scoring, 122
Poor Man’s Steak with Garlicy Gravy, 74
sirloin steak, 42
tenderloin steak, 39
worst supermarket rip-off, 39
Beets, 91
Beverages. See Drinks
Biscuits, 242
Bison, 122
Blood sugar levels, 229
Brand names
almonds, 52
baked beans, 49
coffee, 56
jelly, 51
ketchup, 48
oatmeal, 50
pasta, 55
peanut butter, 47
tomatoes, 54
tuna, 53
unfamiliar, 15
value of, 46
Breads
nutritional ranking of, 166, 167
Breakfast foods. See also specific type
Green Eggs & Ham, 58
importance of eating, 113
saltiest frozen, 237
weight loss and, 113
worst, 24
Broccolini, 104
Brussels sprouts, 92
Buck meat, 122
Burritos, 236
Butter substitutes, 132, 136, 137
C
Cabbage, 92
Calories
adding to frozen meals, 276
cost of, 34
exercise and, 87
in fiber, 152–54
food low in, 87
nutrition and, 34
in snacks, 219
understanding, 84
weight loss and, 87
salmon, 45
worst, 20
Cantaloupe, 93
Carbohydrates, 86
Celery, 93
Cereals
Lucky Charms, 156–57
nutritional ranking of, 156–57, 160–65
packaging on, 39
worst, 23
Checking out of supermarkets, 12
Bell & Evans Air Chilled Boneless, Skinless Chicken Thighs, 118–19
Chicken & Sweet Potato Stir-Fry, 62
Chicken Tacos with Salsa Verde, 72
Grilled Chicken Gyro, 64
“healthy” frozen entrée, 22
nutritional scoring, 122
CLA, 129
Coffee drink, bottled, 320
Cola, 318
Condiments. See also specific type
nutritional ranking of, 190, 191
worst, 19
Conjugated linoleic acid (CLA), 129
Corn, scarlet, 104
Crackers, 45
Cranberry juice cocktail, 321
D
Dairy products, 129. See also specific type
Deer meet, 122
Desserts. See specific type
Diabetes, 226–28
Diet foods, worthless, 40
guacamole, 230–31
hummus, 42
nutritional ranking of, 254, 255
additives in, 317
coffee drink, bottled, 320
cola, 318
consumption by Americans, 314
cranberry juice cocktail,321
flavored “milk” drink, 327
fructose in, 316
glasses for serving, 221
healthiest, 316
iced tea, flavored, 325
lemonade, 323
vegetable juice blend, 322
vitamin-enhanced water, 326
weight loss and, 314–16
E
Eggplant, 94
Eggs
Green Eggs & Ham, 58
nutritional value of, 43
weight loss and, 129
Energy drinks, 39, 324, 336, 337
Energy in food, 128
Exercise and food, 87, 113, 212, 213
F
Fennel, 94
Figs, 94
Fish
Blackened Tilapia with Garlic-Lime Butter, 70
omega-3 fatty acids in, 117
protein in, 117
ranking of best to worst, 117
swordfish, 38
tuna, 53
worst supermarket rip-off, 38
Flavored “milk” drink, 327
Food. See Shopping for food; specific type
Food labels, reading, 33
Fresh food, 42–43. See also Produce
appetizers and quick bites, 284, 285
calories in, adding to, 276
fruit bars and treats, 308, 309
“healthy” entrée, 22
Hot Pockets Ham & Cheese, 278–79
image of, 274
produce, 277
saltiest entrée, 235
shopping tips for, 274–77
Skinny Cow French Vanilla Truffle Bars, 280–81
Fructose, 316
Fruits. See Produce; specific type
G
Game meats, 113
Garlic
Blackened Tilapia with Garlic-Lime Butter, 70
cooking tips for, 43
nutritional value of, 43
Poor Man’s Steak with Garlicy Gravy, 74
shopping tips for, 94
Genetically modified foods, 106–7
Gluten-free foods, 39, 210, 211
Grains, 180, 181. See also specific type
Grapefruit, 95
Green beans, 95
H
Ham
Green Eggs & Ham, 58
Hot Pockets Ham & Cheese, 278–79
Healthiest foods for $50, 41, 42, 44
High-fructose corn syrup (HFCS), 228
High blood pressure, 82
Hummus, 42
I
J
Jams. See Jelly
Jarred foods. See Canned foods
K
Kale, 95
Kids’ meal, worst, 24
Kiwi, 96
L
Lamb, 122
Leeks, 96
Lemonade, 323
Lemons, 96
Lettuce, 96
Limes
Blackened Tilapia with Garlic-Lime Butter, 70
shopping tips for, 96
Low-calorie foods, 87
Lunch. See also Sandwiches; Soups
Chicken Tacos with Salsa Verde, 72
Grilled Chicken Gyro, 64
Grilled Mexican Pizza, 66
Vietnamese Pork Salad, 76
M
Main meals. See also Frozen foods; Meals under $10
Blackened Tilapia with Garlic-Lime Butter, 70
Bulgogi Skirt Steak, 68
Chicken & Sweet Potato Stir-Fry, 62
Chicken Tacos with Salsa Verde, 72
Grilled Chicken Gyro, 64
Grilled Mexican Pizza, 66
Penne alla Vodka, 60
Poor Man’s Steak with Garlicy Gravy, 74
Vietnamese Pork Salad, 76
Mangoes, 97
Marinara sauce, 18
Meal replacement & protein bars, 264, 265
Blackened Tilapia with Garlic-Lime Butter, 70
Bulgogi Skirt Steak, 68
Chicken & Sweet Potato Stir-Fry, 62
Chicken Tacos with Salsa Verde, 72
Green Eggs & Ham, 58
Grilled Chicken Gyro, 64
Grilled Mexican Pizza, 66
as money-saving strategy, 57
Penne alla Vodka, 60
Poor Man’s Steak with Garlicy Gravy, 74
Vietnamese Pork Salad, 76
Meat. See also specific type
Ball Park Franks, 130–31
confusion about, 110
excessive intake of, caution about, 110
freezing, 277
nutritional scoring of, 122
shopping tips for, 112–13
Meatless entrées, frozen, 296, 297
Metabolism, 216
Milk
flavored “milk” drink, 327
health benefits of drinking, 129
Money-saving strategies, 4, 30–33, 57, 126
Mushrooms, 97
N
New food products, finding, 15
Noodles
Nut butters, 176, 177. See also Peanut butter
Nutrition, 34. See also specific food
O
Obesity, 113
Omega-3 fatty acids, 117
Orange cauliflower, 104
Oranges, 103
Organic foods
avocados, 38
fruits, 103
increase in supermarket, 13
onions, 38
price of, 13
specialty supermarket items, 7
Ostrich, 122
P
Packaged foods. See also Pantry foods; specific type
healthiest, 44–45
side, 23
Pancake mix, 242
Pantry foods. See also Packaged foods
barbecue sauces & marinades, 190, 191, 196, 197
breakfast condiments, 174, 175
canned & cupped fruits, 202, 203
canned & jarred vegetables, 204, 205
canned & packaged protein, 206, 207
Chef Boyardee Beef Ravioli in Tomato & Meat Sauce, 158–59
gluten-free foods, 39, 210, 211
jellies, jams, & preservatives, 51, 178, 179
Lucky Charms, 156–57
marketing of, 148–50
packaged & seasoned noodles, 186, 187
pre- & postworkout foods, 212, 213
shopping tips for, 148–51
Papayas, 97
Pasta
brand names, 55
Chef Boyardee Beef Ravioli in Tomato & Meat Sauce, 158–59
Penne alla Vodka, 60
Pesticides, 103
Pizza
Grilled Mexican Pizza, 66
trans-fatty, 243
worst, 26
Pluots, 104
Pomegranates, 98
Pork
nutritional scoring, 122
Vietnamese Pork Salad, 76
Potato chips, 232–33, 244, 245
Potatoes
Chicken & Sweet Potato Stir-Fry, 62
image of, 80
shopping tips for, 99
Prediabetes, 229
Preserves. See Jelly
Produce. See also specific type
antioxidants in, 83
canned & cupped fruits, 202, 203
canned & jarred vegetables, 204, 205
color of, 105
crossbreeds, 104
fresh, 42–43
frozen, 277
fruit, nut, & seed snacks, 256, 257
health benefits of consuming, 80–83
pesticides and, 103
shopping tips for, 13, 88, 90–100
weight loss and, 82
Product samples, in-store, 8
Protein
amino acids in, 110–12
body’s fuel from, 86
exercise and, 113
in fish, 117
requirements, 114
time of eating, 116
types of, 116
R
Rainbow carrots, 104
Refrigerated foods
Ball Park Franks, 130–31
health benefits of consuming, 128–29
I Can’t Believe It’s Not Butter, 132–33
shopping tips for, 126–28
Rosso Bruno tomatoes, 104
S
Salads
Vietnamese Pork Salad, 76
Salmon, canned, 45
Salty foods, 234, 283
frozen, 278–79
Grilled Chicken Gyro, 64
Hot Pockets Ham & Cheese, 278–79
worst, 19
Sauces
Scarlet corn, 104
7 Habits of Highly Effective Shoppers, 2
Shopping for food. See also specific food
anatomy of supermarkets and, 10–13
carts versus baskets, 5
cash payments and, 4
day of week for, 5
healthiest cart for $50, 41, 42, 44
label reading, 33
list, making and sticking to, 5, 126–28
local stores, 33
money-saving strategies, 4, 30–33
psychological edge in, 33
quick trips, avoiding, 32
7 Habits of Highly Effective Shoppers, 2
Slotting, 14–15
calories in, 219
crunchy, 242
dips and spreads, 230–31, 254, 255
fruits, nuts, & seeds, 256, 257
high-protein, 220
individually packaged, 266, 267
meal replacement & protein bars, 264, 265
Mission Guacamole Flavored Dip, 230–31
nutritional scoring of, 222, 223, 224, 225
potato chips, 232–33, 244, 245
Pringles Ranch chips, 232–33
salt in, 236
shopping tips for, 12
Skinny Cow French Vanilla Truffle Bars, 280–81
tips for, 218–20
trans-fatty crunchy, 242
wheat, soy, bean & rice crisps, 248, 249
worst, 24
Sodium, 220. See also Salty foods
Spices, bottled, 38
Spreads. See Dips and spreads
Squash, 99
Sugar
blood sugar levels and, 229
consumption by Americans, 218–19
diabetes and, 226–28
dietary fats and, 228
digestion of, 129
function of, 227
high-fructose corn syrup, 228
requirements, 218
in yogurt, 129
Supermarkets. See also specific food in
bakery in, 8
better-tasting food in, 7
checking out of, 12
local, 33
number of items in, 16
product samples in, 8
7 Habits of Highly Effective Shoppers and, 2
size of, 10–11
specialty, 9
supersizing secrets of, 7–9
“Vegas effect” of, 12
Supersizing secrets of supermarkets, 7–9
Supplemental fiber, 154
Swordfish, 38
T
Tomatoes
brand names, 54
packaged, 44
Rosso Bruno, 104
shopping tips for, 100
Trans-fattiest foods, 240–43. See also Snacks
Tuna, 53
Turkey, 122
V
"Vegas effect” of supermarkets, 12
Vegetable juice blend, 322
Vegetables. See Produce; specific type
Vitamin-enhanced water, 326
W
Watermelon, 100
Weight loss
breakfast and, eating, 113
calories and, 87
drinks and, 314–16
eggs and, 129
fiber and, 154
produce and, 82
Wheat, soy, bean & rice crisps, 248, 249
Whole Foods, 9
Worst supermarket foods
breakfast food, 24
canned food, 20
cereal, 23
condiment, 19
cookies, 19
diet, 40
frozen entrée, 26
frozen pizza, 26
frozen treat, 23
“healthy” frozen entrée, 23
ice cream, 20
individual snack, 24
kids’ meal, 24
marinara sauce, 18
pies, 24
stir-fry skillet, 26
wraps, 19
Worst supermarket rip-offs, 38–39
Y
Yogurt
Fage, 42
fat absorption and, 129
nutritional ranking of, 134, 135
sugar in, 129
Z
Zucchini, 100