Published in December 2008, the Supermarket Survival Guide addresses grocery-store, food shopping, and using the format of swapping out one unhealthy product for a better one. It provides label decoders (defining claims like "free range" or "organic") and nutritional values on all the various areas of the supermarket (such as the produce section, meat counter, and cereal aisles). A shopper can use this book to filter through the multiple brand choices, and discern what product—whether it be deli meat or sandwich bread—is the healthiest option.
Characteristics: Group meetings for education and support. Individual counseling available. Integrates food, behavior, social support, and exercise. Emphasis on meal planning. Calories not counted daily. Lifestyle fit and convenience is paramount. Weight Watchers food available, not required. Points plan gives points to food based on calories, fat, and fiber. Each person receives a daily point allotment based on current weight. Plan to stay within daily allotment.
However, many people lead busy lifestyles, and if you don't have time to prepare every meal at home, start reading ingredient labels. Don't just stop at the calorie count because harmful additives may be hiding in ingredient lists. One of the worst culprits for weight gain is trans fat, and you have to be diligent when looking out for it. The nutrition information may say 0 grams trans fat, but if a food contains 0.49 grams or less, the company is allowed to list it as 0 grams. Look for partially hydrogenated oils in the ingredients, and put the food back if you see that ingredient. Look for hidden sugar as well. Fructose, Dextrose, and Sucrose are all sugar ingredients that add up quickly.