We all dread it, the weekly trips to the grocery store. Nobody wants to do it, but It all starts here, we can’t eat healthy if we are not well stocked with a variety of nourishing foods. Depending on the size of your household this could mean several trips per week and several hundred dollars at a time. Being a smart, savvy and healthy shopper is not always easy when dealing with different family preferences, budgets and time constraints. Here are the secrets to a stress free, successful, healthy shopping trip.
PREPARE – Make your list and check it twice! Meal plan for the week ahead and make your list based on the ingredients you will need for each meal. Planning healthy meals in advance avoids last minute scrambling to throw something together. Create your list in categories based on sections of the store. Meat, produce, dairy ect…this will save time and help you stay organized.
SHOP THE PERIMETER – When cruising the store, live on the edge. The perimeter of the grocery store is where you will find nutritious, whole foods. Try to avoid boxed, canned and frozen foods you find in the center isles. These packaged foods contain high levels of sodium, artificial ingredients and preservatives. Basically, if it doesn’t grow in the ground, or come from a mother, it is not meant to be consumed!
READ LABELS – It is impossible to purchase ONLY natural foods while shopping. In the real world we need the occasional condiment or cereal. Make sure you read between the lines before you decide what to put in your cart. A quick overview and comparison of labels can help us to make the best decision and choose the healthiest option. So what are we looking for anyway?? Simply put, when reviewing a label, look for products that are low in sodium, sugar and fat, and high in fiber and protein. Always be sure to check what is considered a serving size. This might surprise you.
ORGANIC: To be or not to be? – That is the question. So when should we buy organic?? Organic is better. That is a fact. Consuming food that is free from harmful, dangerous pesticides is by far the best option. However, this is not always available or easy on the wallet. Produce is important because often we ingest these foods raw and completely. Think about fruits and vegetables that are consumed whole or you eat the skin, such as grapes, apples, lettuce, broccoli. Be aware, these foods are sprayed with chemicals during the harvesting process. If you are going to buy anything organic prioritize these items first. Produce with thick skin that is peeled off or not eaten is not as critical because it is somewhat protected by a barrier. Items such as bananas, watermelon, oranges or cantaloupe are not as exposed.
NO, NO, NO – There are a few things that should always be avoided when choosing products to include in our diet. ALWAYS AVOID trans fats and genetically modified foods. Trans fats and hydrogenated oils include artificial chemicals that were originally invented and used to harden soap….yes, soap. Imagine what this does to the inside of our arteries and blood vessels over time. Genetically modified foods can actually contain harmful additives that will actually kill some insects if ingested. It is also good to avoid any products that contain artificial sweeteners such as aspartame. Aspartame is a dangerous, cancer causing chemical that is found in diet sodas, yogurt and dessert foods. Be on the lookout for artificial dyes, such as red and blue dye. Basically, If you can’t pronounce and ingredient, you don’t know what it is, or it is mentioned above. Stay away!
It is not always easy to know what product to choose. Price vs. quality is often a struggle and deciding factor. Unfortunately, as the old saying goes, usually you get what you pay for, especially when it comes to food. High quality foods are typically priced more than poor quality foods. Most average families are on a budget when it comes to groceries, and it gets tough to stretch the dollar all the way around the perimeter of the store. Do the best you can and make the most educated choices within your budget. Plan ahead, know what to avoid and know what is best to nourish your body, and feed your family.
For more information about Healthy Food Choices or Health Coaching Services Contact
Custom Wellness Solutions
631-456-1475
www.wellness2020.net
hnjwellness@gmail.com
Awesome blog very well written & so informative….thank you!