Grocery store paranoia: They really are out to get you. Use these tips to avoid the traps.

Use these four tips to blow by the junk food and get to the good stuff.

1. Never – EVER – shop on an empty stomach.
If you walk into the supermarket hungry and vulnerable, those fresh bakery items and other tempting foods practically jump into your cart all by themselves, don’t they? Remember: The store’s strategy of temptation is designed to lower your resistance. On a full stomach, you’ll have the power to pass right by.

2. Always bring a list.
Roaming aimlessly down the aisles allows you too much time to rationalize why you deserve that coconut custard pie in the frozen food section. If you have a list with you, your shopping trip will be more focused and efficient, and you’ll save time. It’s so simple – what you don’t take home, you can’t eat!

3. Read the labels and be extremely skeptical.
Labels are tricky. Be a skeptical consumer and recognize the potential traps. Just because it says natural or lower in calories doesn’t mean it’s a good choice.

• Look for low-fat alternatives to your favorite foods.

• Look at serving sizes, because many packages are deceptive. Some items that appear to be just one serving are actually two, or even three!

• Steer away from foods with simple carbohydrates and lean towards more complex carbohydrates.

• Note the amounts of saturated fats listed on the label. Aim for less than ten percent of your fat intake from saturated sources. With a 1500-calorie diet, only 5 grams should be from a saturated fat source.

• Low cholesterol and low fat differ immensely.  A product can be low in cholesterol but high in fat. A product may even be low in saturated fat, but exceed your daily limit of total fat.

4. Be an informed shopper
Take shopping seriously. Intelligent and conscientious food shopping is an important part of weight management. Examine labels and only choose foods within your weight management maintenance plan. To make a final choice, you MUST follow your knowledge-based instincts, not your cravings.

The bottom line: If it makes it out of the store, it will inevitably make it into your mouth. With smart shopping, you can stop the temptation and start to feel the success!