Good nutrition starts with smart choices you make when shopping at the supermarket. We’ve compiled a list of 15 tips that will help you shop healthily and make healthy food choices, whether you follow a therapeutic diet meal plan or aim for general wellness.
1. Make a list. The process begins before you step into the supermarket, so make sure you’ve your diet plan and make a list of the items you need to buy.
2. Never shop hungry. Hitting the supermarket on an empty stomach often results in impulse purchases that may not be the healthiest food options.
3. Shop the perimeter of the store. That is where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods hide waiting to lure you in.
4. Check the date. Before rushing and taking any pack off the shelf, read the label and check the date, especially for chilled or frozen items. If you see a ‘use-by’ date, that is the date by which a product should be consumed; if it says ‘best before,’ that is the date until when the food will remain at its best quality.
5. Buy fresh or frozen vegetables. Avoid canned and pickled vegetables as they tend to be high in added salt.
6. Go for the low-fat option. Choose low-fat milk, cheese, yogurt, and salad dressings.
7. Opt for ‘skin off’. Chicken skin contains lots of calories and saturated fat, so skinless chicken breasts are your healthier choice.
8. Buy leaner cuts of meat. This helps control the amount of saturated fat you consume. If you’re sure which cut to choose, look for the Heart Foundation tick of approval on the packaging.
9. Beware of salt hidden in processed meats. Salami, bacon, hot dogs, corned beef, and chicken loaf shouldn’t be regular items in your shopping cart.
10. Look for good deals. Stock up on non-perishable ingredients such as dried pasta and dried vegetables when there’s a good deal. They usually have a long shelf life and can be stored in your pantry for regular use.
11. Some things are worth the extra cost. Pre-cut carrots and similar items are worth paying for, especially since they help you limit portion sizes and make healthy snack options for your lunchbox.
12. Avoid foods that contain more than five ingredients. The simpler, the better. If a food has artificial ingredients or ingredients you can't even pronounce, keep it on the shelf.
13. Avoid foods with cartoons on the label. If you don't want your kids eating junk, don't have it in the house.
14. Avoid foodborne illnesses: Start by choosing non-perishable items then choose your dairy products, meat, chicken, fish, and eggs. Go home immediately; bacteria multiplies fast when food is left at room temperature. Avoid keeping food outside the refrigerator for more than 2 hours.
15. Limit ready-made meals and convenience food. They are high in fat and salt. They are expensive. Even worse, they leave you hungry a few hours after you eat them.
Book an online session with me today, and together we’ll create a personalized shopping strategy to help you reach your wellness goals.
