Eat This, Not That! Supermarket Survival Guide: The No-Diet Weight Loss Solution

Eat This, Not That! Supermarket Survival Guide: The No-Diet Weight Loss Solution

by David Zinczenko, Matt Goulding


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You can burn fat and sculpt the body you've always wanted-and even save money in the process-without dieting. All you need is the insider's guide to smart, healthy, low-cost food choices. And now, the right choices are simple!

From the produce section to the frozen-food aisle, the modern supermarket is loaded with 50,000 food choices, all vying for your hard-earned money. N wonder it's hard to know what to buy. But with Eat This, Not That! Supermarket Survival Guide, the smart answers are right in your hands. No more fake "healthy" foods. No more rip-off supermarket "bargains." No more disappointing meals. And most important of all, no more extra pounds!

Did you know:

- A cup of Quaker 100% Natural Granola Oats, Honey, and Raisins contains more calories than 8 chicken wings? (Save 280 calories a day by switching to our preferred choice)

- Choosing Rice Krispies Treats over Nutri-Grain Cereal Bars will cut your sugar and calorie intake nearly in half? (With this switch, you could lose a pound every 7 weeks!)

- Regular bacon is actually better for you than turkey bacon? (Find other deceptive "healthy" foods and the delicious ones you should be eating instead.

With this simple illustrated guide to thousands of foods-along with the nutrition secrets that lead to fast and permanent weight loss-you'll make the smartest choice for you and your family, every time!

Additional features in Eat This, Not That! Supermarket Survival Guide include:

- 6 Supermarket Shopping Strategies
- 11 Secrets the Food Industry Doesn't Want You to Know
- The 20 Worst Packaged Foods in America
- Master the Produce Aisle: Your Guide to Greens (and other colors)
- Your Organic Primer
- The Pantry Label Decoder
- And more!

Product Details

ISBN-13: 9781605298382
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 12/30/2008
Pages: 336
Product dimensions: 6.40(w) x 6.50(h) x 0.70(d)

About the Author

DAVID ZINCZENKO, editor-in-chief of Men's Health magazine, is the author of the New York Times bestsellers The Abs Diet and The Abs Diet for Women. Once an overweight child, Zinczenko has become one of the nation's leading experts on health and fitness. He is a regular contributor to the Today show, and has appeared on Oprah, Good Morning America, and Primetime Live.

MATT GOULDING is the food and nutrition editor of Men's Health. He has cooked and eaten his way around the world, touching down in Allentown, Pennsylvania, where he divides most of his time between computer and stovetop.

Table of Contents

Acknowledgments vi

Introduction: The Choice Is Yours vii

Chapter 1 Getting to Know & Love the Supermarket: Master your market-and take control of your health! 1

Chapter 2 The Produce Aisle: Supercharge your meals with fresh produce that really packs a punch 19

Chapter 3 The Meat & Fish Counters: Build a leaner body with the smartest protein choices 49

Chapter 4 The Refrigerator: Keep your cool-and never feel hungry again 63

Chapter 5 Pantry Staples: Stock your kitchen cabinets with fat-burning superfoods 95

Chapter 6 Snacks & Sweets: Indulge-guilt-free-and keep losing weight 163

Chapter 7 The Freezer Section: Learn the surprising secrets that keep extra calories at bay 211

Chapter 8 Drink This, Not That!: Eliminate hidden calories, not taste! 253

Chapter 9 Your Save-Money Shopping Guide: Discover the tricks that will slim down your grocery bill 283

Food Additive Glossary 306

Index 317

Customer Reviews

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Eat This Not That! Supermarket Survival Guide: The No-Diet Weight Loss Solution 4 out of 5 based on 0 ratings. 161 reviews.
Anonymous More than 1 year ago
This is such a good book. It really takes the anxiety of what to buy at the supermarket out of the equation of how to lose weight. It was very detail oriented, so the confusion of what to buy--and what to eat--was easy to understand.
MaryIL More than 1 year ago
I'd recommend this book to everyone who wants to help their families (and themselves) eat right. Zinczenko and Goulding have completely taken the guesswork out of the supermarket, presenting clear-cut info in an easy-to-digest format. The book is the perfect size to stick in your purse or keep in your car, and the chapter intros and special sections make you a more educated grocery shopper.
Anonymous More than 1 year ago
This book is a fantastic follow-up to the first two books in the series, "Eat This, Not That!" and "Eat This, Not That! For Kids." Bring us more!
Anonymous More than 1 year ago
I had heard about the books, but I really thought this was going to be the next "trendy diet" that would be relegated to bottom of the shelf with the rest of the diet books. I picked up the Supermarket version, just to look at the table of contents and this was very interesting. Then I was curious. I flipped a few pages and I was not just pleasantly surprised, but amazed to find the presentation of information was not only smart and clear but also unbiased. It didn't look like any one brand or company was the driver of the information. I had to buy it if not for the "diet" part but for the reference information on how to read the labels and to decifer the marketing on the packaging. I realized quickly that there was so much information in this little square book that I could not possibly remember all of it. I now use it as my reference book when I make my grocery list. I lent it to a co-worker and she's going to get her own copy as well. The only down side to this book is the abundant amount of information, but is that really a bad thing?
The_Reader_283 More than 1 year ago
I've checked this book out and I find not only was this book handy but so to are the other books of the near same title.
lsc70 More than 1 year ago
I thought I was making some healthy decisions but was surprised to find that I was making some wrong choices. I wish I could get this as an app. It would be a blessing at the store!
Anonymous More than 1 year ago
This is the most valuable book in the the "Eat This Not That" series because it provides hundreds of tips for when I go food shopping every weekend. I thought I was eating healthy already and was shocked to learn all of the bad choices I was making. After reading this, I emptied my pantry and re-stocked and I feel better already!
Anonymous More than 1 year ago
I like the help this book offers to readers! However unless you can remember all the facts and numbers and brand names, or want to bring the book with you food shopping it may be a little overwhelming. It is also sometimes hard to tell what food they recommend as a "best food". You really have to do a lot of your own comparisons in the store; especially if your store doesn't sell all the options found in the book. It is a good start to a healthier life style though!
Marla33 More than 1 year ago
Did you ever wonder which food was a better choice? Here is your answer- in a straightforward approach with good pictures to easily locate and pick the healthier food while shopping. Helps you compare between commonly found foods in most typical grocery stories today. Helps prevent grabbing the wrong food for a better control of your diet.
Anonymous More than 1 year ago
Eat This and Not doesn't get much more simple. This is both the strength and weakness of this approach.

The Good: this handy guide is packed with visual comparisons of some of the most popular food and quickly gives you visual reference that compares two products and makes the purchasing decision between brands a no-brainer. It also offers some information about how to make more informed decisions about the food you are buying

The Bad: I think this book often makes it too easy to feel like buying the alternative it provides is a good idea. Often, it will compare two products and both are full of crap, one just has less calories than the other. Peppered throughout the book are also utterly ridiculous examples on swapping one brand of junk food for the low calorie pop tarts instead of the regular...I wish the authors would have just left this kind of non-sense out of the book. Sometimes buying neither would be a better alternative then choosing the lesser of two evils.

The Bottom Line: It's a good primer overall I suppose and helps with being more aware of the brands and products you are buying. The unique approach makes it easy to use.

If you want to take it a step further and have this really be a more valuable tool, pickup the brand X and brand Y and read the labels and the ingredients...well, actually you don't need the book for that.
Anonymous More than 1 year ago
I am duch a fan of ETNT books. They make shopping so easy.
Book-ski More than 1 year ago
I don't mind dieting and following written diets. However, I am always at a loss when it comes to grocery shopping. Not anymore, this book is filled with helpful tips on what foods to avoid buying and it also points out advertising and packaging traps not to get lured into. A must read for anyone trying to eat a healthy diet.
Anonymous More than 1 year ago
This book, although not a novel, is actually quite a page-turner. It's fascinating to learn about the details of what's in our food (in an easy-to-understand manner) and how seemingly similar foods and brands can actually be quite different. We found ourselves bringing this with us to the grocery store to help guide our purchases. It also helps you realize that you can eat a lot healthier just by making some basic changes in the foods your purchase.
Anonymous More than 1 year ago
I found the book to be basic, for the beginner, and for those that like to eat junk food. It has alot of junk food alternatives. I did find a few items helpful. This book is not for someone who follows a natural and organic diet already.
Inittolose More than 1 year ago
This book is totally awesome. There is so much information that I didn't know and maybe didn't want to know because junk food is so good. But, there is some junk food that is good so you need to get the book....stat! The book is broken down into categories and very easy to find information. My 86 year old mother got her hands on it and changed eating habits immediately....even tho she is not trying to lose any of her 110 pounds. I on the other hand am trying to lose weight and it has been very successful for me in changing my eating strategies.
foof2you on LibraryThing More than 1 year ago
Easy to follow weight loss book that gives you sensible choices to buy at the supermarket. By following these suggestion you are capable of losing weight. Very simple easy to follow weight loss book.
veranaz22 on LibraryThing More than 1 year ago
A good beginner's book on learning what to look for in foods and which brands are healthier. Covers a good amount of big-name brands and understated brands, and how to pick fruits, produce, meats, etc.
ronincats on LibraryThing More than 1 year ago
Eat This Not That-Supermarket Survival Guide and Eat This Not That The No-Diet Weight Loss Guide by David ZinczenkoI'm going to count these two as one book. I read every word in the first, and all the text in the second, but they are most of all picture books. This explains their hefty price ($19.95 @), but to have that many color photos in a book has to be expensive to print. In the first book, the typical format within the sections is to have photos of 7-8 foods on the right page with boxes giving certain nutritional information, and then a corresponding number of the same food types on the left page, also with boxes, that represent much lower calories and fat grams. For example, the difference between a can of Progresso White Clam Sauce (on the left) and Progresso Red Clam Sauce (on the right) is 70 calories, 9 grams of fat, and 530 mg of sodium. The book does this for staples in the refrigerator, the pantry, the freezer, snacks and sweets, and drinks, as well as a few short chapters on the produce aisle, meat and fish counters, and a save-money shopping guide. The second book was the original one. It focuses on restaurant meals in the first half of the book--for example, if you are eating at KFC, the Creamy Parmesan dressing will add 25 fat grams to your meal. At Jack in the box, a Deluxe Hamburger with ketchup and mustard instead of the default Mayo-Onion sauce (90 calories, 10 g of fat) will save you 410 calories, 31 g of fat, and 825 mg of sodium over the Jumbo Jack with Cheese. Do you know that the WORST sandwich at Subway would be the tuna salad? Beats out the meatball hands down? While I could wish this would be more exhaustive, it really does help train you on what to look for when making choices, and I have started checking online the nutritional info for food chains before I go to them. It also has a chapter for foods to eat at certain places, such as the movies or the ballpark or vending machines, as well as certain types of restaurant food (chinese, italian, etc.) It has a chapter on the supermarket, but this was clearly much expanded upon and made much more useful in the next book, that reviewed above.I went ahead and bought both of these since neither were available at my library, and I knew I would need time to look through them and really internalize the information. They are good reference books, and since I am seriously working on losing weight and therefore tracking my eating religiously through Weight Watchers Online (24 pounds since my Christmas holiday spike), I think they were worth the investment.
06nwingert on LibraryThing More than 1 year ago
This is the updated and enlarged version of the supermarket section from the original Eat This, Not That. I really enjoyed the details and the level of research that went into this book. I wrote down a few things on a Word doc and have it with me when I go grocery shopping (which is probably the closest thing I could do without actually buying the book and taking it with me).
madamejeanie on LibraryThing More than 1 year ago
This is the second in a series of books, explaining how simply paying a bit of attention and reading a few labels at the supermarket can help you to lose weight without depriving yourself of the snack and comfort foods that you grew up loving. Zinczenko has even done most of the research himself to get you started. The first chapters of this book cover such things as basic nutrition, the "psychology" of advertising and the layout of the grocery store, 11 secrets the food industry doesn't want you to know, and the 20 worst packaged foods in America (#1 being Marie Callender's Creamy Parmesan Chicken Pot Pie with a whopping 1060 calories, 1440 mg of sodium and 64 g. of fat in that small aluminum pan). This book, like the first in the series, is crammed full of photographs after the introductory chapters, in the same format -- "eat this" foods on the left page and "Not That!" food on the right. Food is broken down into categories, produce, meats and fish, the refrigerator case, pantry staples, snacks and sweets, the freezer section, and the beverage aisle, with brand name stuff already sorted out for you. Again, the premise is that with a little bit of knowledge and forethought and label reading, it's possible to lose 20 - 40 pounds over the course of a year, just implementing what's in this book. I enjoyed this book, like I did it's companion (reviewed earlier) and will be dragging it off the shelf for reference for years to come.
cathyskye on LibraryThing More than 1 year ago
First Line: It can be a place of wonder and excitement, of bright shiny colors, delectable scents, and enticingly sweet delights.I have to admit that I'd never heard of this book. Grocery shopping is one of my least favorite chores, and there's no way that I would agree with the first line I typed in above. Perhaps it's because I hate to cook. Perhaps it's because I've been in retail too long and I know too many marketing strategies aimed at having consumers do the wrong thing. However, after a visit to his doctor, my husband came home rabidly against carbonated soft drinks, and when I saw Eat This Not That! on a shelf in Target's book department, I opened it and immediately saw that it was packed full of things that I could use, not only to my husband's advantage, but to mine as well.I think one of the reasons why I hate to grocery shop is that, in order to buy the right things, I have to spend an inordinate amount of time reading the blasted labels on everything. The Food and Drug Administration does very little to curb misleading information on food packaging. Ever read portion sizes? Hah! Do you believe labels when they tell you "Zero Trans Fat!"? Hah! Do you know the difference between "whole grain" and "multi grain"? (They both sound healthy, don't they?)Eat This Not That and its author, David Zinczenko, will take a lot of guess work out of grocery shopping for you. The first part of the book explains what's happened to our food over the years. In many ways, it's not nearly as healthy as it used to be, and explanations are given. It doesn't make for comfortable reading, but it's certainly necessary reading.The main part of the book is divided into sections just like a supermarket. One side of the page will show common items that are healthier to eat and give the reasons why they are, while the opposite side of the page will show more common items in the same category that are not healthy eating as well as why they aren't the best items to choose to eat. Although the entire book wasn't eye-opening, many pages were, and I took several notes while I read. I've now passed the book on to Denis, so he can read it and understand why a few things are forever disappearing from the menu.Eat This Not That is touted as a No Diet weight loss solution, and if you only have a couple of pounds to lose, have been eating healthy to begin with and get regular exercise, making the substitutions suggested in this book will help you to lose weight. (Denis and I have already lost a few pounds.) If you have a lot of weight to lose, it's going to take more than the substitutions this book suggests. But you knew that already, didn't you?After reading Zinczenko's book, the major thing I took from it was how the companies that give us such a wide variety of food to put on our tables are allowed to lie...and it's all perfectly legal. It made me angry--almost to the point where I wanted to be a modern-day Carrie Nation and stomp into the nearest grocery store carrying a hatchet. Since I'd probably do myself a mischief with the hatchet, I'll make my point with my wallet while I try to see what can be done about forcing companies to put the truth on their packaging instead of lies that can kill us.No matter how much you think you know about the food in your local grocery store, you owe it to yourself and your family to read this book. You can also click on the author's name at the top of this post to visit the Eat This website to sign up for newsletters and to read more information.
kristenn on LibraryThing More than 1 year ago
I can really see us saving money by using this book. And not just because it lessens the appeal of snack food and desserts. There were several cases where it recommended replacing our usual purchases with brands that are not just apparently healthier but that I know to be cheaper. So that's something. The advice seemed more consistent here than in the restaurant version. And it really drove home how in denial I've been about how fattening certain foods (cheddar cheese, for example) are. There is some definite pop science in some of the vitamin recommendations, but the emphasis on things like fiber is appreciated.
cmbohn on LibraryThing More than 1 year ago
Some basic help on what to buy at the supermarket. I'm only giving it 3 stars, because it was helpful, but hardly life changing. A little more general guidelines would be helpful here. Sometimes the don't buy/do buy are pretty similar, so what exactly is the cut off here? I'm not entirely sure. But I will be checking the labels more closely from now on, which is what the book is really aiming at.It does have a food additives section as well, telling you what is okay and what to avoid, but some helpful graphics would be useful there. All in all, probably not worth what I paid, but it was helpful up to a point.
MerryMary on LibraryThing More than 1 year ago
Profusely illustrated entry in the series. Guide to packaged, processed, unprocessed foods and staples. The worst and the best are analyzed and choices are explained. A good handy guide.
Anonymous More than 1 year ago