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.  There are LOTS of things that need never come home.  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,  and fruits ( always buy these in natural juice…read labels to make sure there’s no added sugar)  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 try a few new things and experiment. You never know what you might find that you like 🙂

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 but be aware more “empty calorie” 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?