Before you head to the store, think about the meals you’re going to prepare over the coming week, by having a list you will also save money, as you will not be as tempted to add other items in your cart.
It may sound silly, but it works – eating a little something before you shop helps you to avoid the temptation of buying junk food or filling your cart with more than you need.
Try to avoid items that have refined (white) flour; high-fructose corn syrup; hydrogenated oils; preservatives; or artificial flavors, colors, or sweeteners.
The outer aisles of the grocery store are where you can find the freshest, least processed foods – fruits, vegetables, meats, fish, dairy, and breads. Aim to get most of your foods there.
Fruits and vegetables that are in season are usually more nutritious, abundant, tasty, and inexpensive than those that are out of season – making them a great choice all around!
We recommend filling half our plates with colorful fruits and vegetables at mealtimes, since it helps with calorie management and ensures consumption of a variety of nutrients. Your cart should reflect this suggestion. Green is great, but how about a bright red tomato or a beautiful pint of blueberries?
Pressed for time but still want to ensure you’re eating balanced meals? Pre-grilled chicken or pre-cut broccoli will likely cost more, but that additional expense can be worth it if it means that you’re eating healthier foods on a regular basis.
Flash-frozen fruits and veggies that aren’t packed in sugary syrups are picked at their peak and contain almost the exact same nutritional value (if not better!) as their fresh counterparts, often at a lower cost. Keeping these items in your freezer ensures you’ll always have healthy snacks and meal ingredients on hand.
This one sound obvious enough, but it’s easy to forget. Think about what foods you have a tendency to overindulge in, and if you can’t seem to limit your serving sizes, keep them out of the house and allow yourself to indulge in a sensible portion when you’re out instead. After all, isn’t enjoying a scoop of your favorite flavor at the local ice cream shop more fun than eating a pint of rocky road while standing over the sink at home?
Supermarkets are easy to come by, but farmers markets, food co-ops, and Community Supported Agriculture programs are growing in popularity and abundance. They offer fresh, local produce (often organic), and many sell locally sourced meats, dairy products, and breads.
Try making the switch or working some of these options into your shopping plans when you can. Find a farmers’ market, co-op, or near you.
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