Ten simple things that can be done to combat obesity

As grocers we see the obesity problem every day as people walk by the produce and instead pick up potato chips. When they pass on the vegetable soups and get chicken wings. It saddens us. It really does.

So here is out unasked for Top Ten simple things we can do to combat obesity.

1. Eat more vegetables. Probably the most important thing. Eat more vegetables. Eat more vegetables, Eat more vegetables. You probably can not eat too many: Salads, Broccoli, Peas, Cucumbers, mushrooms, tofu, spinach, tomatoes (yeah I know a fruit, who cares), cabbage, the list goes on and on. Make sure they make up the bulk of your shopping list.
2. Eat more fruit. So many choices and all are so good. In most cases more calories than vegetables, but still much better than that fatty desert that has been tempting you. (hint: buy a Magic Bullet. Make smoothies instead of empty calories from pop, make fruit sorbets instead of fatty ice creams).
   
3. Exercise every day. We are not talking about becoming an Olympic athlete. But get out and do something. Walk, run, swim, lift, bike, take a hike, fly a kite, but get out and do something. And make sure your children do too! Not only does it burn calories, it also takes you away from the all too easy food sources. (Hint: walk instead of driving to the store--not only that, walking will limit how much you buy!)
   
4. Cut back on "eating out". Study after study shows that fast food restaurants are tied to greater levels of obesity. Try to eat the vast majority of your dinners at home. And set an example for your children (lots of fruits and vegetables, less meat, very very little fats and empty calories).
   
5. Eat as a family whenever possible. You will eat less and eat better than if you "just catch something" at a local restaurant/fast food place.
6. Try to eat the least processed food you can: fresh produce is best, frozen is good, canned fruits and vegetables are not bad, but after that so much gets added you have to watch what you eat.
   
7. Use smaller plates and chew sugarless gum. Yeah I know they are silly, but they are both really easy and fast steps that do seem to help.
8. Get so-called "good fats" via nuts and/or fish.
   
9. Eat more oatmeal. Not only is it a great way to get soluble fiber, but it is also is an easy fast way to get nuts and fruit into your diet. Added benefit: keeps you full for a long time (see next one).
   
10. Increase fiber. Beans and other legumes add fiber which keeps you full, and are generally quite low in calories. They also are a good source of protein. (Hint get a crock pot, and make your own beans. No salt and no added sugar.)
    

There you have it. Our top ten ways to combat obesity. Simple, easy, and cheap. No books or special diets needed.