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The Whole Guide to Healthy Grocery Shopping
I know from experience as a dietitian that a lot of people find grocery shopping to be scary and daunting. For instance, a lot of my patients struggle to decide which foods to put in their basket at the grocery store and where to start.
Also, it can be challenging to distinguish between meals that are actually nutritious and those that are better left on the shelf due to the seemingly limitless options for food that are accessible, frequently in misleading packaging.
I go over the fundamentals of healthy grocery shopping in this post, including how to make a well-thought-out shopping list, stock up so you can shop less frequently, and select wholesome foods.
Prior to leaving
Most people require some kind of plan, even if some individuals can shop for groceries without a list or a notion of the meals they’ll prepare during the next week.
If you tend to become distracted easily in the grocery store or are unsure of where to start, it would be a good idea to bring along a weekly menu or inventory list.
Making a wholesome shopping list
Many shoppers consider a grocery list to be an indispensable tool. It can assist you in staying focused and in remembering what you need. Additionally, research suggests that creating a grocery list before you buy could help you choose healthier options.However, what is in a “healthy” grocery shopping list?In general, complete, nutrient-dense foods should make up the majority of a healthy, well-rounded diet. I refer to foods like fruits, vegetables, nuts, seeds, legumes, and sources of protein like fish and eggs. You should put these foods first on your list.
Organizing your shopping list by category, such as fruits, vegetables (starchy and nonstarchy), legumes and grains, nuts and seeds, proteins, frozen meals, dairy and nondairy alternatives, beverages, condiments, and other miscellaneous products, might be useful.
An illustration of a nutritious grocery list would be something like this:
Fruits include avocados, clementines, blueberries, apples, and grapefruits.
Broccoli, asparagus, onions, spinach, peppers, and zucchini are examples of nonstarchy vegetables.
Sweet potatoes, baby red potatoes, and butternut squash are examples of starchy vegetables.
Grain and bean combinations: quinoa, brown rice, black beans, and chickpeas
Protein sources include eggs, skin-on chicken breast, canned salmon, and pea protein powder.
Foods that are frozen include frozen kale and mixed berries.
Nuts and seeds: raw peanut butter, roasted almonds, and pumpkin seeds
Dairy and nondairy alternatives include full-fat Greek yogurt, cashew milk, coconut milk, and feta cheese.
Olives, sun-dried tomatoes, salsa, pesto, olive oil, and salad dressing are among the toppings.
Drinks: sparkling water and unsweetened coconut water
Other items include shredded unsweetened coconut, dark chocolate, dried fruit, banana plantain chips, and ground coffee.
You won’t need to make regular trips to the grocery store to buy shelf-stable products like protein powder, peanut butter, and bulk cereals. Later in this post, I go over how to fill your kitchen with durable goods.
Making a weekly menu plan
Alternatively, you can bring a weekly menu rather than a typical shopping list to the supermarket. The ingredients needed to prepare the meals you want to cook the week ahead of time can be found on this menu.
If you enjoy meal planning, for instance, try printing out the recipes you want to prepare. Next, just make purchases based on the ingredient listings.
Remember that it might not be feasible to make all of your meals and snacks at home if you’re used to getting takeout or eating out for most meals. For this reason, if you’ve never meal prepped before, start out small and aim to prepare a couple of meals in the first week.
You can expand your weekly culinary menu by adding extra meals once that becomes second nature. Just like with any healthy habit, it could take some time for you to get into the pattern of routinely going food shopping and cooking healthful meals at home.
How to assemble kitchen supplies like a pro
It’s important to keep nonperishable and frozen items in your kitchen if you don’t enjoy making regular excursions to the grocery store. Even if you’re limited on fresh food, you can still make wholesome meals and snacks using this.
It is crucial to make a list of everything you need before heading to the store by checking through your cupboards, pantry, refrigerator, and freezer. This can reduce food waste and guarantee that you have everything you need to make nutritious meals.
Fresh produce, dairy goods, fruits, and other perishables will need to be purchased more frequently. Conversely, foodstuffs that can be frozen and nonperishable items can be bought less frequently.
The following are some suggestions for durable basics you should stock in your pantry and freezer:
Pistachios, cashews, almonds, and natural almond butter are examples of pantry nuts, seeds, and nut butter.
Remember that after opening, some varieties of natural nut butters require refrigeration. To keep them fresh for as long as possible, nuts and flours made from them should ideally be stored in the freezer.
Oils: avocado, coconut, and olive oils
Grains: brown rice pasta, buckwheat, oats, and quinoa
Dates, raisins, dried mango, and dried cherries are examples of unsweetened dried fruit.
Spices: curry powder, cumin, paprika, turmeric, garlic powder, and cinnamon
Dried and canned beans: lentils, chickpeas, and black beans
Wild Planet is a source of tinned salmon and tuna.
Sweeteners and baking ingredients: cocoa powder, honey, maple syrup, baking soda, baking powder, and flour blends
Store flour in the freezer for long-term preservation.
Oat milk, coconut milk, and Elmhurst cashew milk are shelf-stable alternatives to milk.
Condiments, salad dressings, and marinara sauce without added sugar, Primal Kitchen mayo and salad dressing, olives, sun-dried tomatoes, balsamic vinegar, and spicy sauce
Foods to munch on: tortilla chips, trail mix, banana plantain chips, and almonds coated in chocolate.
Durable produce: potatoes, onions, butternut squash, garlic, and sweet potatoes
Other items include coffee, dark chocolate chips, unsweetened dried coconut, pea protein powder, chicken and vegetable broth, and coconut water.
Refrigerator
Wild-caught salmon, turkey sausages, ground turkey, and chicken are good sources of protein.
Cherries, berries, mangos, spinach, edamame, broccoli, peas, and riced cauliflower are among the frozen fruits and vegetables.
Bread: Sourdough and Ezekiel bread
Nuts, flours, and flours made without grains: Put flour, nuts, and flour made with nuts in the freezer for long-term storage.
Your bases will be covered and you won’t have to worry about buying groceries as frequently if your kitchen is well-stocked. Just remember to check your inventory before you shop so you don’t buy things you already own.
In the shop
Let’s speak about healthy grocery shopping now that you know how to set up your kitchen and get ready for food shopping.
When you go grocery shopping, you should ideally pay attention to the following:
mostly buying whole, nutrient-dense meals
purchasing items from your weekly meal plan or list
sticking to your plan and attempting to avoid impulsive purchases; avoiding making food purchases based only on the packaging; reviewing the nutrition labels and ingredient lists of packaged foods;
Sadly, the majority of food stores are not made to promote a healthy diet. Rather, they are arranged to encourage you to buy particular things, which aren’t usually healthful.
For instance, supermarkets frequently construct displays and run specials on highly processed goods like soft drinks and refined snack meals. These are typically located at the end of checkout stations and aisles.
You’re less likely to be sidetracked by sales and displays if you have a plan. Just remember to follow your shopping list.
Lastly, limiting your grocery shopping to times when you are not hungry may help you avoid making rash decisions.
How to move across supermarket aisles
Because fresh fruits, vegetables, proteins, and other perishables are frequently found on the outside margins of grocery stores, perimeter shopping, or concentrating on purchasing items there, can assist you in making healthier decisions.
Nonetheless, the middle aisles offer a wide variety of nutritious options, such as frozen meals, canned goods, nuts, seeds, and nut butters, bulk grains, and sauces.
You don’t have to stay away from an aisle just because it has some highly processed food options. A variety of highly refined and nutrient-dense food options can occasionally be found in aisles. For instance, in addition to chips and cookies, a snack food aisle can provide nuts and seeds.
Start by adding fruits, vegetables, proteins, and other perishable products from your list to your cart and pushing it around the perimeter of the store. After that, head to the interior aisles to find items like canned goods, whole grains, and nuts.
How to interpret labels
Nothing in an item’s packaging implies that it’s unhealthy. Nevertheless, it’s a good idea to review the nutrition information and ingredient labels of packaged goods.
While highly processed, unhealthy meals typically have a lengthy ingredient list, some beneficial packaged foods also have this problem. Therefore, before deciding whether to buy something or leave it on the shelf, it’s crucial to read the ingredient label.
I usually pass on something if the first few components are refined grains, highly processed oil, or any kind of sugar.
The amount of added sugar in a food item is what I consider most important. Overindulging in added sugars can be detrimental to your general health and raise your risk of developing heart disease, mental health issues, and type 2 diabetes.
For instance, I just came across a prepared chai latte beverage in the supermarket. I was astonished to see that each 3/4-cup (180-mL) serve had an astounding 31 grams, or almost 8 teaspoons, of added sugar.
Although the packaging gave you the impression that it would be healthful by using terms like “organic” and “gluten-free,” sugar syrup was the second component on the list.
Choosing products with fewer than 6 grams (1.5 teaspoons) of added sugar per serving is a smart idea when you’re shopping for items like cereal or granola that typically contain some added sugar.
An example of a healthful grocery shopping cart
Although dietary requirements vary from person to person, a healthy grocery shopping excursion typically entails a cart full of nutrient-dense items.
An illustration of what should have in a healthful grocery cart is as follows:
Cauliflower, asparagus, broccoli, bell peppers, onions, garlic, greens, leeks, and mushrooms are examples of nonstarchy vegetables.
Fruits include avocados, bananas, grapefruit, lemons, oranges, bananas, apples, and pineapple.
Sources of protein: fish, eggs, poultry, ground turkey, and tofu.
Winter squash, sweet potatoes, and potatoes are examples of starchy veggies.
Legumes and grains: barley, farro, buckwheat, red lentils, brown rice, quinoa, and dry black beans
Nuts and seeds: almonds, macadamia nuts, pumpkin seeds, and natural peanut butter
Foods in cans include chopped tomatoes, marinara sauce, canned pumpkin puree, tinned beans, canned fish, and canned sardines.
Olive oil, balsamic vinegar, apple cider vinegar, avocado oil, salsa, dried spices, honey, and maple syrup are among the oils and condiments.
Dairy and plant-based products include cashew milk, coconut yogurt, goat cheese, cheddar cheese, and full-fat Greek yogurt.
Dark chocolate chips, trail mix, unsweetened dried fruit, and hummus are examples of snack foods.
Foods that are frozen include Ezekiel bread, frozen kale, frozen shrimp, and raspberries.
Drinks: ground coffee, herbal tea bags, and unsweetened seltzer
In summary
It doesn’t have to be stressful to shop for groceries.
Organizing your kitchen, creating a shopping list or meal plan, and filling your pantry and freezer with durable essentials will all help your shopping visits be more fun and easy.
You’ll become an expert at healthy grocery shopping quickly if you try some of the advice in this article.