If you’re like most people, you want to eat healthy. But wanting and doing are two different things. Grocery stores contain thousands upon thousands of products, and trying to figure out what’s good for you and what should be left on the shelves can be mind boggling. To make things a little easier, use these tips the next time you go shopping.
1. Plan your meals and make a list. Before you head out to the store sit down and plan your meals for the week. Once you have your menus written out, create a new list of the items you will need to make these meals. Some people find it helpful to group the list by grocery store sections, i.e. all the produce first, dairy next, etc. Preparing your list this way will help streamline your shopping experience and keep you from running back and forth all over the store.
2. Try health food stores. As a general rule of thumb, health food stores tend to carry a bigger variety of nutritious items, from organic produce to hormone- and antibiotic-free meats. Whole Foods and Henry’s are two popular national chains that may be in a city near you. Don’t worry if you don’t have access to one of these stores. It’s still easy to find healthy foods in regular grocery stores.
3. Stick to the perimeter. One of the best tips I can give you is to stick to the perimeter of the store. The outside edges are home to produce, poultry and fish, dairy, and fresh deli items, while the inner aisles are chock-full of processed foods. Doing the majority of your shopping on the perimeter will ensure healthier food options. (A few exceptions to this rule include frozen and canned vegetables and fruits, provided the canned varieties are packed in water.)
4. Read labels. Reading labels can be a little tricky until you get the hang of it. Here’s a website to give you a general overview of what to look for. Healthy meals should consist of adequate protein from sources such as eggs, tofu, reduced-fat dairy, lean poultry, or seafood, plenty of fiber-rich vegetables or legumes, a little fruit, and occasional whole grains. (If you are trying to lose weight or maintain healthy blood sugar levels, I recommend eliminating starches from your diet.) Try to stay away from excess sugar, high fructose corn syrup, additives, and chemicals. And the fewer ingredients listed on a product’s label, the better.
5. Go organic. Going organic is a great way to eat healthy. But it can be pricey. Some vegetables and fruits are more heavily treated with pesticides than others. If you have to be choosey about when to buy organic, be aware that the following tend to contain higher levels of chemicals: apples, celery, cherries, domestic blueberries, imported grapes, lettuce, nectarines, peaches, potatoes, spinach, kale and collard greens, strawberries, and sweet bell peppers.
6. Ask for help. Ever wondered which cuts of meat are leaner or how you should prepare those pork chops or fish? Don’t be afraid to ask your local butcher or deli manager for help. They can often clue you in on healthier ways to make meals or let you know how the items in the case have been prepared or cooked. This valuable information can aid in your quest for healthy eating.
7. Don’t shop hungry. It should go without saying but if you shop when you’re hungry, you’re more likely to fill you basket with impulse items and unhealthy foods. Eat a nutritious meal or snack before you head to the store, and stick to the items on your shopping list.
I hope these tips will help you become a savvy and healthy shopper.
