In today’s busy and demanding world, finding time to eat healthy and nutritious foods can be a challenge. Luckily, navigating the grocery store doesn’t have to be a daunting task. Whether you’re short on time or looking for ways to spend less money, mastering the art of grocery shopping can have a tremendous impact on both your budget and your health. Keep reading to learn eight smart and healthy strategies to help you get the most out of your grocery store trips.
1. Finding Your Way Around the Grocery Aisles
Navigating the grocery store aisles can seem like a daunting task. With the numerous products available, you may feel overwhelmed when trying to decide which is the right choice. But there is no need to fear. Here are some simple tips to help you make your way to the checkout aisle.
1. Know the layout. Most grocery stores have a set layout making it easier to find what you need. Keep an eye out for the key sections like produce, dairy, frozen, and canned goods. You can also refer to a store map if you need help. Knowing the general layout will save you both time and energy.
2. Write a list. Before you go to the store, it’s wise to have an idea of what you need so you can stay on track. Make a simple grocery list and keep it with you while you shop. That way you won’t forget anything and can easily keep track of your budget.
3. Read the labels. Pay attention to labels on the products, especially those associated with nutrition. Look at the ingredients listed and research any unfamiliar ones. By doing this, you can find the healthiest options and get the best value for your money.
- Check out loyalty schemes.
- Compare products from different brands.
- Set a time limit for grocery shopping.
With these tips, you’ll be sure to cruise the aisles with ease. Before you know it, you’ll have a trolley full of food ready to get you through the week.
2. A Shopping List is Essential for Smart Shopping
Shopping smart doesn’t have to mean a long, arduous process. A well-crafted shopping list can make life much easier when it comes to planning ahead for your next grocery run, preparing meals for the week, or tackling bigger shopping trips.
To save yourself time and money:
- Try not to shop on an empty stomach and have a shopping list
- Be prepared and organized with a plan for shopping
- Don’t be swayed by attractive packaging, big brand names, or big promises
- Check the prices and compare
- Choose brands in the lower price range, don’t be blinded by brands and seek out bulk offers as you can often get discounts
Creating a shopping list and sticking to it can help you keep your budget and focus more on the items that need to be purchased. Start by list the essentials first and then make small notes of the smaller items that you may want while shopping.
When it comes to smart shopping know what you need and be aware of what is available. Be willing to try less expensive products because sometimes they are just as good or better. Don’t fall for items that are on special when you don’t need them. Don’t spend money on things you don’t need, especially because of the convenience or impulsiveness of it. And remember, you don’t have to spend a lot if you plan ahead and shop smartly.
3. “Stick to the Perimeter” Strategy for Healthy Options
Humans are creatures of habit; many of us like to choose the same or similar items when we go grocery shopping. But when it comes to maintaining good health, it’s important to prioritize seeking out and picking up healthier foods. Enter the “stick to the perimeter” strategy. Here’s how it works:
- At the grocery store, pick up your items around the perimeter of the store. This is where you’ll typically find fresh produce, dairy, deli meats, and seafood.
Alternatively, you can use online grocery ordering and just stick to the produce and meat & seafood sections. The basic idea is to avoid the aisles. Why? The aisles in most stores are typically stocked with unhealthy processed and packaged items. Anything beyond a few baking-related items and nuts should be discouraged to avoid fall snacking pitfalls.
The perimeter approach isn’t fool-proof; you still have to be mindful of labeling and ingredient lists when shopping. Some produce, like processed potatoes or pre-cut items, might seem healthy, but can contain a lot of added sodium and fat. The same rule applies to deli meats; avoid buying cold-cut meats that have been pre-packaged and pre-seasoned.
- Try to buy 100% real foods whenever possible – no artificial ingredients and no added sugars.
- If you would like to get some canned items like beans, opt for the no salt added varieties.
- Look for low-fat or non-fat dairy options such as yogurt, cottage cheese, and milk.
By following the “stick to the perimeter” strategy and exercising this much-needed caution when selecting “healthy” items, you give yourself the greatest chance to maintain a healthy lifestyle.
4. Don’t Forget the Food Labels
When doing a dietary analysis, it’s important to not overlook food labels. Whether you’re consulting foods for yourself or for others, paying close attention to the details on the package is essential to understanding complete nutritional facts.
- Start with serving size, as this is used as a basis for other nutritional calculations
- Different types of food labels may have unique formats, so be familiar with the various layouts
- Look for calorie counts and any additional nutrient information
- Check for any specific requirements, such as trans fat assessment or allergen warnings
Calculate the glycemic index, or GI, as applicable. This figure important for those monitoring blood sugar levels due to diabetes or another medical reason. Additionally, take into account the presence of dietary fiber, which can help lower the risk of obseity, cardiovascular disease, and type 2 diabetes.
In some cases you might also want to consider seeking supplemental information regarding the food. From a label, you may not be able to determine types of fat present, for example, or the sodium content. With additional research the expertise of a dietitian or nutritionist, you may be able to identify all relevant information.
5. Avoid Temptation with Healthy Snack Options
In the face of diet-sabotaging snacks, it can be easy to give in to temptation — particularly when you’re in an unhealthy food-filled office or feeling stress from a busy day. But hold your ground! With a little clever planning, you can avoid the urge to snack on unhealthy treats by preparing healthy snacks instead.
- Make it easy: Carry a bag of pre-cut vegetables, such as carrot and celery sticks, and eat them one by one. There’s something about the crunch of the veggies that can give you the change of pace you need to help you stay on track.
- Mix it up: Create snack mix combinations that include nuts, seeds, and dried fruit. There are countless options when it comes to putting together healthy combinations. Some of our favorites include cashews, raisins, and flaxseed and walnuts, cranberries, and almonds.
- Create a smoothie: Blend light yoga, a little honey, almond milk, and your favorite fruits and vegetables for a light, refreshing treat. This type of snack can fill you up and provide you with the nutrients and essential vitamins your body craves.
Be sure to avoid pre-packaged snacks, as they tend to be overly processed and filled with added salt, sugar, or fat. With a little bit of planning, you can avoid the urge to snack with delicious, nutritious snacks that provide your body with the nourishment it needs.
And remember if the temptation wins — don’t beat yourself up! We all slip up from time to time, it’s part of the journey. Just make sure that you get right back on the wagon with a healthy snack that you know will keep you going.
6. Be a Savvy Shopper; Save Money and Stay Healthy
Being a savvy shopper is key to staying healthy while saving money. Start by researching for the best deals and prices and make sure you are getting the most value for your money. Ready to get started? Here are a few ways you can become a savvy shopper and save some money in the process:
- Grow your own fruits and vegetables. Planting a small vegetable garden is a great way to grow the foods you eat without breaking the bank. Even if you don’t have enough space, you can always grow herbs and some pre-packaged plants in containers. All it takes is a few well-placed pots and you’re good to go!
- Buy in bulk . This is a smart way to get a good deal on your groceries. Not only does it allow you to save money, but it also makes it easier to plan meals for the week. When you buy in bulk, make sure to store perishables properly so they don’t spoil.
- Cook at home . Making the switch from eating out to cooking your own meals at home can have big benefits for your wallet and your health. With a little creativity, you can make delicious meals that are much healthier than take-out. Plus, with meal prepping, you can make your meals ahead of time and have them ready in minutes.
- Shop around. With more stores popping up all over, you can easily find the best prices for the products you need. Don’t be afraid to look around and compare prices until you find the best deal. Additionally, research store loyalty programs and be sure to take advantage of any discounts or coupons that you find.
Follow these simple tips and you’ll be sure to save money while keeping yourself and your family healthy. So, go ahead and be a savvy shopper!
Do you want to maximize your health and save money? Navigating the grocery store can be tricky, but once you get the hang of it, smart and healthy food shopping can be easy and rewarding. Now it’s time to hit the store: it’s time to shop smarter and healthier!