8 Steps for Healthier Grocery Shopping
Dear wellness seeker,
Good health and healthy eating begins with the choices we make when we are buying groceries , especially when trying to maintain a healthy weight. We eat what’s convenient and accessible in our environments especially when we are feeling stressed or time pressured.
Getting maximum nutrition from your money and eating healthier can be as easy as following these grocery shopping guidelines. One powerful guideline to follow is:
For less-than-healthy food that triggers you to overeat,
The easiest solution is to leave it on the grocery shelf.
On the days when you don't feel you have the energy to cook, your fridge, freezer and pantry contents will guide your decision making. If your kitchen contains lots of sugary and high fat 'treats', chances are you will be drawn toward those. In contrast, if you've stocked your kitchen with healthier options, your daily choices will be more aligned with your weight loss and health improvement goals.
May these eight food shopping tips serve your health well:
1) Shop the perimeter of grocery stores which typically will feature fresh, nutrient-dense foods. Minimize inner aisle purchases. (Think of packaging as tinycoffins for dead food!)
2) Be a label reader. Select items with short ingredient lists and ideally those that require no label at all (i.e. whole foods.) Label reading takes time, but is a valuable investment in your health.
3) Add variety. Most people buy what’s familiar, but challenge yourself each time you shop to try one new thing in each area of the store (at least in the produce section) that isn’t on your ‘usual’ rotation of food. When we open ourselves up to a wider variety of food, we get a broader range of nutrients and discover new things we might enjoy.
4) Avoid shopping when hungry. It will decrease the likelihood of succumbing to impulse purchases of potentially unhealthy/overly processed snacks, etc.
5) Always shop with a list and stick to it. Your budget and waistline will thank you.
6) Freezer stocking. Remember that frozen fruit and veggies are nearly as or sometimes equal in nutrition to fresh, so fill your freezer with them. Adding them to salads, soups and smoothies is an easy way to get more nutrients and fiber in your diet.
7) Minimize canned and plastic items and non-organic produce. Jars and tetra paks are preferable as they don’t leach potential toxins into food like plastic and cans. If you don’t buy all organic, at minimum consider adhering to the guidance of the dirty dozen list of the most toxic. (See Environmental Working Group guidelines or reach out to me for the annual list.)
8) Evaluate your shopping cart contents before you head to the checkout ~ aim for 50% or more being fruits, vegetables, whole grains, beans and legumes.
Look for
· Healthy fats (avoid trans fats and saturated)
· Whole grains- ideally 100%, minimum of 50%
· Minimally processed, short ingredient lists
· Lean meats and low-fat dairy
· Maximizing fruits and veggies with an aim of at least 50% of diet
· Avoiding/minimizing the whites: rice, flour, added sugar
· Avoid fried fried foods
· Look for low sugar ideally < 7 grams per serving.) The target for women is a max of 6 teaspoons added sugar per day or 24 grams. (For men max 9 teaspoons daily/ 36 grams.)
My Health Daily Minimums and Maximums guide can help you stay in better daily balance. Download the infographic HERE.
To your good health and joy,
Health Coach Gayle Rose
Certified Whole Health Coach
Certified Behavior Change Specialist
Certified Personal Fitness Trainer
720-793-0413
P.S. I facilitate healthy habit and mindset transformation for sustainable weight loss. No matter where you are, distance is never a barrier to partnering with me for adopting a healthier lifestyle. Arrange a no-pressure, judgement free discovery chat with me HERE. With WhyPowered Coaching, you take charge of your health so you struggle less and achieve more.
