1. Don’t Shop on an Empty Stomach
Yes, please each something to tide you over before heading into the store. You are less likely to purchase something highly processed and easy for the eating if you are full and your body has been feed well. This little trick will also save you some serious cash from week to week since you won’t be purchasing those “extra” goodies…score!
2. Shop the Perimeter
Most grocery stores stock foods like fruits, vegetables, dairy, meat, and fish around the perimeter of the store. Your best shot is to avoid most of what is in the center aisles. This tends to be where the junk foods lurks.
3. Plan Ahead for Success
This means making a list and sticking to it! But what should I put on my list? Here are some basic suggestions for where you should be spending the majority of your time and what you should be purchasing:
- Produce: Spend most of your time here. Purchase a rainbow of colorful fruits and vegetables. The colors reflect the
different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Use them to make healthy snacks by eating them raw, make a nicelarge salad, or toss them in a stir fry…really the options are endless.
- Meat, Fish, and Poultry: The American Heart Association recommends two servings of fish a week (preferably wild caught).
Choose lean cuts of meat like tenderloin, opt for skinless poultry, and watch your portion sizes (3-4oz or about the size of a deck of cards).Eggs are also a great source of protein and can be quickly prepared in the form of an omelet or quiche!
- Grains: Such as breads, rice’s and pasta.Choose the least processed foods that are made from whole grains. Marketing and packaging has made it very tricky to determine if a food is in fact a whole grain. Check the back of the box, if in the ingredient
list is says “enriched”or “fortified” STAY AWAY, for it is not in fact a whole, unprocessed grain. For example, regular oatmeal is preferable to instant oatmeal.
- Dairy: Dairy foods are an excellent source of bone-building calcium and vitamin D. Plain Greek yogurt sweetened with honey is a perfect snack served alongside some fresh fruit, as is a piece of string cheese served with veggies!
- Seeds and Nuts: Seeds and nuts can make a great protein rich snack giving your body the dose of healthy fat it needs! Stick to a ¼ cup serving of raw nuts (best option since all the nutrients are still intact).
**For healthy meal options that can be prepared with these items see the “recipes” section of the webpage**
I hope this short article gave you lots to think about and is able to aid you in being successful and on your way towards healthy lifestyle at your next shopping trip.
Until next week!