Easy Tips for Shopping Healthy

Grocery shopping can be stressful, especially when you’re drawn to some of the foods that you know aren’t the best choices. The saying goes, “Abs are born in the kitchen,” but I don’t think that’s exactly true. They’re born in the grocery store! I’ve heard from friends and customers who have a hard time figuring out how to make the most of shopping. Especially when they’re bringing the kids with them. I’m here to help!

My first tip: Try to leave the kids at home, if possible. Saying “No” is hard for some moms (raising my hand here), and shopping solo usually makes for a more relaxing experience. When you shop alone, you’re not worried about arguments, time, feeding and nap schedules or trying to speed through the aisles, grabbing what looks good.

But what about the rest of the shopping experience? How do you make sure you get home with a trunk full of healthy foods? Here’s my take:

Start With a List

When you’ve planned out your meals and created a shopping list surrounding those meals, you’re planning to succeed. You know exactly what you already have on-hand and what you need from the store so you’re not over-buying—saving you money and the stress of having unhealthy food in your house.

Don’t Go Hungry

One of the easiest ways to impulse buy is to head to the store on an empty stomach. I like to drink my superfood shake before I grocery shop. It’s quick, easy and healthy and it keeps me satisfied while I do my shopping. I’m much less likely to come home with a cart of cookies and chips with something nutritious in my belly!

Stay Away from the Middle Aisles

The healthiest place to be in a grocery store is around the perimeter. This is where you’ll find whole foods like fruits and vegetables, fresh meats and other non-processed foods. And it’s where you should fill up your cart.

Middle aisles are full of processed foods—canned fruits caked with sugar, pre-packaged dinners full of sodium and jars and cans of heavy sauces and sugar-laden meals. I’m all about moderation, so while it’s okay to grab some of these items occasionally, spend as little time as possible in these middle aisles. And if you have kids with you, know that the merchandising in the store is designed to attract your and your children’s eyes to many of these unhealthy, more expensive items.

Shop for the Right Meats

I like to focus my meals around portions of lean meats. Chicken, fish, turkey and lean beef are all good options. Buying your meat fresh from the meat counter is a great strategy too, because you can buy exactly how much you need rather than relying on the prepackaged sizes available in the refrigerated bins. If there’s something you’re looking for and you don’t see it, ask someone behind the counter.

Be Intentional with Your Grains

A lot of people stay away from grains because of the gluten effect, but they’re actually a staple that your body needs. Pay attention to what you’re putting in the cart though. Brown rice and whole grains like quinoa are the best choices, and sweet potatoes are great if you’re looking for a vegetable that acts like a carb. And know what a portion size looks like for your grains; one yellow container is plenty.

Shop Smart for Snacks

I have a hard time depriving my kids of sweets and treats, but I shop smart so I’m not tempted to dig in. I buy prepackaged Oreos and other treats because it’s more difficult for me to open a mini package to eat one cookie than it would be for me to open a large package (and then have more than one, more often than not). Use whatever tricks you need to make sure you’re staying away from your kids’ treats and staying on your nutritional plan.

Grocery shopping doesn’t need to be a stressful experience where you worry about falling off the wagon. Just have a plan ahead of time and know the right places within the store to grab your goods.

If you need help with your meal planning, I have a 7-day Fix-compliant meal plan to share. Send me a message and I’ll get it to you!