Once you start on your weight loss journey, you may find grocery shopping to be overwhelming. There are so many choices, and so many temptations, that you may just want to avoid it all together.
Meal planning and making a list
The first step in a healthy shopping trip starts before you leave home. Start with your meal plan and add items that you need for each recipe. Next, you’ll want to check your pantry and fridge for other items that you need and add them to your shopping list. Make sure you are planning for all meals and snacks. This may seem to be time consuming, but will ultimately save you time by avoiding repeated trips to the grocery store to pick up one more thing.
A list also helps you to avoid impulse purchases.
You can use a paper list, or an app on your phone. Some apps allow you to store recipe ingredients so you can quickly add these to your list.
When to shop
The best time to shop is when you are not hungry. When you are hungry you are more likely to make impulse purchases.
Try not to do a big shopping trip when you are tired. If the choices already seem overwhelming, it will be that much worse when you are fatigued.
It’s also a good idea to shop when the stores are less busy if you can. This generally means when the store first opens in the morning, or closer to when it closes. If the store is less busy it makes it easier to take time to check ingredients or check produce quality. Early in the morning is also best for getting the best quality.
If you can, avoid shopping on weekends or right after work when the stores are busiest.
Read ingredient lists
The best foods in your grocery stores don’t have ingredient lists - produce, and unprocessed protein. If you are buying foods with ingredient lists make sure you check these. Sugar and unhealthy fats are often hidden in processed foods.
Learn the different names for sweeteners that can occur on packages or check the total sugar content per serving. Food manufacturers will often try to make packaged foods look healthier by including several of these sweeteners so it is lower on the ingredient list.
Double check the serving size when checking the nutrition information. Things like chips look better than they are because the serving size is often 10 chips or less.
This also goes for packages that say organic, gluten free, or fat free. These foods can still contain too much sugar and other unhealthy ingredients.
The best aisles to shop
These are the places you’ll want to spend most of your shopping time:
Produce aisle. Choose non starchy vegetables, and low sugar fruits or berries. You can save time with meals by choosing ready to serve salad mixes (without dressing) or pre cut vegetables. You’ll also find fresh garlic, ginger, and onions in the produce aisle.
Meat aisle. Look for unprocessed meats, poultry and seafood and limit processed meats. The best USA brands for processed meats are Boars Head, Applegate, and Hormel Natural Choice. Try to choose lean cuts where possible.
Frozen food aisle. This one is tricky because so much of it is frozen prepared foods, desserts and frozen drinks. But frozen vegetables and berries can often be more nutritious than fresh so these can make good choices especially when your favorite vegetables are not in season where you live.
Dairy case. Even if you are avoiding dairy, you’ll often find eggs and dairy alternatives in this area.
Aisles to avoid
Aisles in the middle of the grocery store are often riddled with foods that are best avoided, especially if you are likely to succumb to temptation. Aisles to definitely avoid are
Snack food. If you don’t have these in your house, it avoids temptation.
Drinks (including soft drinks and juices) since most of these have way too much sugar
Frozen convenience foods and desserts. This also includes many diet prepared meals that are usually overly processed, high in salt and low in actual nutritional value.
The bakery. Most of the items contain too much white flour, and sugar.
But don’t avoid the interior completely
The interior aisles aren’t all bad. You’ll want to keep your pantry stocked with these items:
Dried beans
Olive oil
Canned tomatoes, tomato paste or sauce
Spices
Have a backup plan
Even when you start with a great plan and great intentions things can go wrong. The main ingredient for your recipe might be out of stock, or you might see something on sale. Have a few go to recipes that you can quickly pick up the ingredients you need to complete your shopping trip.
I can help
I provide personalized eating plans and advice on losing weight and improving your health. My holistic approach to fat loss helps you reach your goals. Book a free nutrition assessment today.
Warm wishes,
Vicki Witt | Clinical Nutritionist | Holistic Coach | Reiki Master | Certified LEAP allergy therapist Over 25 years of successfully helping you achieve optimal health and weight loss 🍏| www.vickiwittweightloss.com
About Vicki:
Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.
Certified and Registered Nutritionist