Here are a couple tips for grocery shopping, feel free to print this out and take it with you next time you head to the store.
Beforehand:
Do: Plan meals/ snacks and make a list of items you need to prepare these.
Don’t: Go on an empty stomach, this will cause you to buy more and make it more challenging to make smart choices.
Produce-
Do: Begin your shopping trip here and experiment with new colors and flavors.
Don’t: Limit your selection to only fruits and vegetables you are use to.
Healthfood Section-
Do: Get some good alternates which are more natural and many times limited in added sodium.
Don’t: Buy additional “junk” food here because it is “healthy” junk food.
Meat, Dairy, Eggs-
Do: Choose lower fat options and if possible buy organic.
Don’t: Pay extra for gimmicks such as “hormone-free eggs” or “natural milk.”
Juice, Crackers, Cookies
Do: Choose 100% juice and 100% whole grain crackers such as Triscuits.
Don’t: Buy crackers/ cookies with more than 1/3 of the fat saturated fat and avoid trans fat.
Canned and Starches-
Do: Choose canned fruit “in its own juice” and vegetables with “no salt added.” Choose brown rice and 100% whole grain pasta.
Don’t: Purchase canned meats/ meals high in sodium.
Dried Fruits and Baking-
Do: Pick dried fruit with no added sugar and whole grain flour.
Don’t: Buy artificial sweeteners.
Breakfast Items-
Do: Choose oats, whole grains and natural peanut butter.
Don’t: Purchase too many caffeinated beverages.
Drinks -
Do: Choose bottled water if you prefer this for convenience and seltzer water if you prefer some extra pizzazz!
Don’t: Buy soda.
Snacks-
Do: Choose baked chips, lower sodium popcorn/ nuts.
Don’t: Buy a large bag if it will be too tempting to eat too much at a sitting.
Frozen-
Do: Choose fruits and vegetables to add to dishes or eat plain.
Don’t: Buy high fat/ high sodium highly processed meals.
Deli-
Do: Choose salsa and hummus.
Don’t: Purchase high sodium meats and fried choices
Things to consider-
DO: Be patient with yourself and others, learning to grocery shop a healthier way can take some time.
Don’t: Expect perfection.
