Hello friends! I’m back with more healthy eating tips for you today. They are all about grocery shopping and how to make good and healthy food choices while shopping. Most people buy groceries from the grocery store (either online, via a shopper, and/or in person). For this reason, the grocery store can really influence your diet.
Learning how to shop better at the grocery store is one of the most impactful tools at your disposal. It adds to your personal mastery of sticking to your health and wellness goals. Unfortunately, there are several obstacles to contend with including (but not limited to): the advertising/marketing of foods, the layout of the grocery store, and our innate senses. These obstacles make it hard for us to stick to our goals sometimes. But with a little organization and my 9 healthy eating tips, you can make healthy choices at the grocery store. Get ready to master the art of savvy shopping, eating well, and feeling fantastic!
Tip #1: Make a List
Assess your activity level for the week ahead then plan your meals and snacks in advance. Knowing when and what you will eat will help limit sporadic eating habits and snacking. Then, create a detailed shopping list to ensure you buy only the necessary ingredients, and reduce impulse purchases. I have a handy shopping list template that includes useful pre and post-shopping tips. Download it here:
Tip #2: Stick to a Budget
Determine a weekly grocery budget to help you prioritize healthier choices and avoid unnecessary purchases. As you construct your budget, make sure that you include healthy snacks and beverages in addition to your main meals.
Tip #3: Read Labels
Check the labels of packaged foods for serving sizes, calories, and nutritional content, to ensure you make informed choices. Need some help when it comes to understanding nutrition labels? Check out this super helpful guide from the American Heart Association.
Tips #4: Consider Frozen Produce
Frozen fruits and vegetables are often picked at peak ripeness and can be just as nutritious as their fresh counterparts, making them convenient and budget-friendly. Plus, keeping frozen produce in your freezer ensures that you’ll always have some available to use when you need it!
Tip #5: Buy in Bulk
Purchase pantry staples like grains, nuts, and seeds in bulk to save money and reduce packaging waste. Just make sure that you: 1) do some comparison shopping before you buy (because not all bulk items are cheaper than buying individual packages), 2) have enough space in your pantry to store the items, and 3) will use it before it expires.
Tip #6: Shop the Perimeter
Focus on the outer aisles of the store where fresh produce, meats, and dairy products are located. These tend to be healthier options compared to processed foods, which are often located toward the center of the store.
Tip #7: Prioritize Whole, Minimally Processed Foods
This includes foods like fruits, vegetables, whole grains, and lean proteins, which are typically more nutrient-dense than processed items. You’ll reap many benefits by eating more high-quality, nutrient-dense foods like fruits and vegetables because most are naturally low in fat and calories, have no cholesterol, and many are rich in potassium (which can help maintain healthy blood pressure). Plus, you may reduce your risk of stroke, cancer, heart disease, and type 2 diabetes.
Tip #8: Be Mindful of Marketing
You may not realize it, but you and I are constantly subjected to marketing. From the ads on social media to tv commercials, advertisers are trying very hard to influence our purchasing decisions. This happens in the grocery store too! Recognize that attractive packaging, product placement (i.e., next to the register, at eye level), and sales promotions can influence purchasing decisions. So stay focused on your list and your needs.
Tip #9: Don’t Shop Hungry
Eat a small, balanced meal or snack before grocery shopping to help reduce impulse buys and cravings for unhealthy options. In addition, this will help you fight the temptation to overindulge in sample giveaways while shopping at Costco or Sam’s Club.
That’s all for now friends! Do you like healthy eating tips like this? Well, be sure to sign up for my emails! By signing up for my emails, you’ll get my blog posts and newsletters directly in your inbox. They are always full of useful fitness and nutrition tips to help you stay on track with your health and wellness goals. You can sign-up HERE so you don’t miss a thing!
As always, thanks for reading!
Mrs. Traylor is a Fitness Instructor, NASM Certified Personal Trainer & Nutrition Coach, AFPA Certified Prenatal and Postnatal Fitness Specialist, wife, and momma who provides actionable advice for positive lifestyle changes with fitness, nutrition, and wellness. Read about Wendy’s inspiring entrepreneurial journey, and subscribe to Wendy’s newsletter here!