Navigating The Grocery Store

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As I have learned to navigate through my own health and fitness journey I’ve obviously figured out for myself what works and what doesn’t work.

One of the things I hear from you is how hard it can be to eat well and nutritionally balanced in todays world.

I hear you.

There’s a lot of crazy ideas out there.

“Eat this, don’t eat that!”

“These foods are “bad” don’t eat them”

“Eat carbs, don’t eat carbs”

“Sugar is really bad don’t eat it”

Ah! The crazy stuff can go on and on.

Often when I’m at the store I’m blown away by the vast amounts of food and the choices that are available to us.

Where does one start? How do you get through things like the bakery, or cookie aisle?

I’ll remind you again, it all comes down to our choices we make.Β  There are LOTS of things that need never come home.Β  If you’re trying to make good choices then leave those things at the store if you know it will only tempt you.

If it’s not in your kitchen, you can’t eat it, bottom line.

You might intellectually know buying fruits are better for you than a bag of cookies, but those cookies might have a stronger pull on you. Worse yet, if they come home, you’re gonna eat them.

If you want to shop well I’ve always been told to shop the perimeter of the store since that’s where all the fresh foods are. And it’s true….

Although, you can’t dismiss the canned food aisle which offers good choices like tomatoes, beans,Β  and fruits ( always buy these inΒ naturalΒ juice…read labels to make sure there’s no addedΒ sugar)Β  or the bread aisle where you can pick up whole grain breads or buns. Raw nuts are of all things, on the chip aisle in my store.

If it’s a new idea to you to focus on just healthy shopping, write out a game plan before you head to the store.

Be willing to tryΒ a few new things and experiment. You never know what you might find that you like πŸ™‚

Alright, so a plan.

Start with produce. Look for seasonal produce, it’s often cheaper. Buy a variety of bright colors. Be cautious and buy amounts you will realistically eat before it might go bad. Honestly, I’m at the store several times a week for fresh produce.

Meat. Buy lean cuts and obviously, check your local sales. I also love getting frozen boneless skinless chicken breasts. These can be pulled out as needed and used in a variety of ways. Ground beef can be purchased in larger packs and then you can separate into meals portions at home to freeze.

In the dairy section of course would be cheeses, milk, yogurts, eggs etc

After loading up on fresh foods, consider various canned foods like beans, tomatoes, sauce, tuna etc.

Pasta, brown rice, or whole grain pastas.

Shopping the bread aisle look for products that are whole grain or whole wheat as the first ingredients.

When shopping keep in mind you should strive for foods with five ingredients or less ( on a healthy level, the less stuff, the better)

Now… treats…. life is to short to not enjoy some things we love. I’m certainly not against those butΒ be aware more “empty calorie”Β foods contribute to weight gain

Keep in mind balance and moderation. Know your limits and know what will tempt you and keep you from your health goals.

Making informed and careful decisions as you shop will lead you to nutritional success in the long run.

In summary :

  • Plan Ahead. …
  • Choose Real Foods. …
  • Avoid Processed Foods. …
  • Read Ingredient Lists. …
  • Stay on the Perimeter.

 

Happy shopping!

Do you have a healthy shopping plan when you go to the store? Do you have tricks or tips that help you?

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Published by

Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

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