If you dislike grocery shopping, you’re not alone. The stores are crowded, the lines are long, and most certainly there is something else you’d rather be doing. And yet, if you’re trying to lose weight and improve your health, grocery shopping is one of the best things you can do to help yourself.
Here are a few healthy grocery shopping tips to get you in-and-out of the grocery store with a shopping cart full of healthy weight-conscious food.
- Shop with a list. Start by using this meal planner to plan out your meals for the week. Go through your pantry, fridge and freezer to see what you have on hand and what’s missing. And then, rather than trying to remember everything you need, make a shopping list. Bring the list with you to the grocery store and stick to it.
- Eat before shopping. Before heading out to the grocery store, be sure you have a satiated stomach, so your appetite doesn’t get the best of you. Food shopping when you are hungry may cause you to deviate from your list and buy more than you need or want – including unhealthy items. Your famished brain may see a bag of potato chips or cookies and make a snap decision to toss them in the cart. Even someone with the best intentions will be tempted by all the sugary, salty, fatty junk foods that fill the grocery shelves when hunger pangs take over.
- Shop weekly. Regular grocery shopping will minimize unplanned take-out orders and stops at fast-food restaurants during the week. Too much of this behavior can end up costing you a lot of unnecessary calories and unwanted pounds.
- Navigate the aisles. Grocery stores typically place the produce section near the front entrance on purpose. This creates a positive first impression by showcasing colorful fresh items. Take advantage and stock up on plenty of fruits and veggies. Other healthy foods such as meat, seafood, and dairy products are generally located around the perimeter near the back of the store. When shopping the center aisles look for whole grains, canned and dried lentils and beans, spices, healthy fats such as olives and nuts, frozen veggies and fruits, and canned fish. Some of the middle aisles contain highly processed junk food. Beware of these aisles and be mindful of what you put in your cart.
- One last suggestion, consider online grocery shopping when you are crunched for time. Online grocery shopping for healthy eating can potentially help you accomplish your weight loss goals and support your health by getting nutritious home-cooked meals on the table. Also, you may be less inclined to make impulse purchases of those tempting unhealthy items.
Lorraine Matthews-Antosiewicz, MS, RDN
PS –
Are you ready to get off the diet roller coaster and GET HEALTHY? I’d love to hear from you. Let’s talk about how we can work together so you can achieve your personal best weight and maintain it with ease. NO MORE DIETING.
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Meanwhile, be grateful and patient, stay hydrated, treat yourself and others with kindness, move more, and eat your veggies!
