One of the best ways to practice healthy eating is to surround yourself with a variety of nutritious foods. Having spent a good part of my career helping clients get healthier, one of the first things we discuss is food shopping. If you buy healthy foods and ingredients, you will cook with them and eat them. If you bring lots of junk food into the house, guess what? That’s what you’ll eat.
Making smart choices in the grocery store really is the key to good nutrition, at least when eating at home. While some people love grocery shopping (I do and love seeing the new products), others see it as an onerous chore. Picking up a few simple shopping tips, however, can make your trip to the market much healthier.
1. Shop from a list.
Before heading out to the supermarket, plan ahead, and take stock of what ingredients you need to prepare healthy meals and snacks for the week. You can keep a paper shopping list or keep a running list on your phone so you know you won’t forget it. You can also download your favorite smartphone app.
2. Enlist your family.
To be sure your family will want to eat what you serve, get them involved in the preparation, and ask them if there’s anything special they want around the house; keep it healthy, of course. This will help them feel like they are part of a team.
3. Don’t shop when hungry.
When you shop on an empty stomach, you tend to fill up on impulse purchases which are generally unhealthy. Eat a light meal or snack before heading to the market and you are more likely to skip to junk and shop from your list. This really does make all the difference.
4. Shop the perimeter of the grocery store first.
This is where you are likely to find healthy foods such as produce. Start by filling your cart with colorful fresh fruits and vegetables. This will set you up for healthy shopping habits for the remainder of your trip. Avoid the center aisles where the junk foods lurk; skip that section entirely or save it for last.
5. Choose the rainbow.
The different colors of the rainbow reflect the different vitamins, minerals, and phytonutrients found in fruits and vegetables. Red produce, including tomatoes, watermelon, and pink grapefruits, tend to be rich in the antioxidant lycopene while orange produce, including carrots…