Below are 3 helpful steps to help navigate your way through the grocery store in order to support your healthy lifestyle and avoid diet sabotage. Take note of the main points in this article before you make your next trip to the grocery store and of course….DON’T GROCERY SHOP WHEN YOU ARE HUNGRY!
STEP 1: THE SHOPPING LIST
Before heading to the grocery store prepare a comprehensive weekly shopping list. I recommend sitting down on a Sunday to plan out your main meals for the week, from there you can create a shopping list of all the ingredients/items you will need to make your healthy meals. Having a list will help you stay focused in the grocery store and avoid picking up “temptation items” that could be detrimental to your diet if kept in the cupboards at home. Lastly, remember to stick to the main rule: IF IT’S NOT ON THE LIST KEEP IT OUT OF THE CART!
For the majority of your food items you will only need to stick to the perimeter of the grocery store, as this is where the fruits, veggies, meats, dairy, and whole grains are located. Occasionally trips into the “temptation pit” can be made to pick up specific food items like flax seeds, whole oats, healthy oils, whole grains, or bulk foods; however be sure to have your game face on and avoid any impulse purchases.
STEP 3: READ LABELS
Reading food labels can be very confusing and most people don’t really know what to look for, here are a few main priorities:
Avoid foods with:
– Trans fats
– Long ingredient lists with lots of artificial ingredients and added chemicals
– Healthy products with unhealthy additional sugars such as sucrose, glucose, sugar, maltodextrin, corn syrup etc.
Don’t believe everything you read because occasionally food labels make claims to trick you into thinking they are the healthy choice when they truly aren’t. Watch out for claims like: “no added sugar”, “contains real fruit”, “natural”, “fat-free”, “low carb”, “high-protein”. I am not saying all labels with these types of phrases are lying, but just be aware and investigate these claims by checking nutrition labels and ingredient lists. Think of it this way, if a food needs to make claims on the label that it is healthy then most likely it is not actually good for you. Some lower quality high-processed foods make these claims in order to deceive people into buying it; however, this can be avoided by being a smart shopper!
Email Michelle@CORE-Condition.com for more information about how to make each trip to the grocery store a success.
Michelle Roots BA KIN, CSCS, PES