Good nutrition starts with smart choices in the grocery store. Cooking up healthy meals is a challenge if you don't have the right ingredients in your kitchen.
The grocery store can be a dangerous place because it's you against the million-dollar marketing schemes put forth by food manufacturers. Grocers place enticing products at aisle ends and at eye level on shelves to catch your attention and draw you in for the purchase. In fact, food manufacturers typically pay high dollar to place their products in these prime spots because they know that product placement dramatically increases sales. Maneuvering through the store without giving into impulse buys is possible but it takes a little bit of planning and effort.
The grocery store is filled with information, but processing and understanding the details can feel overwhelming. Here are a few tips that will help you better understand how to shop for grocery:
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Patronize farmers' markets: Many cities have local farmers' markets; these markets offer local produce items for sale. Often the produce at these markets is not only fresher than supermarket offerings, it is also less expensive. Fresh fruits and vegetables are the core of virtually every healthy weight-loss diet, so this is an ideal way to improve your diet while saving money.
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Plan ahead for success: Before you head to the grocery store, plan out meals for the week. You'll be less likely to spend your money on impulse buys if you have a well thought-out list.
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Plan out a weekly menu: This is the best way to ensure that your list is complete, and that you have enough to serve your family dinner for the week.
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Don't shop hungry: This is a common tip, but it's true: when you're hungry, you want to buy all kinds of junk and you'll end up spending a lot more. Eat a good meal first, and you'll be more likely to stick to your list. An empty stomach often results in impulse purchases that may not be the healthiest.
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Choose lower fat milk and alternatives: Buy skim, 1% or 2% milk or a fortified soy beverage. Plan to drink two cups every day for adequate vitamin D.
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Select lean meat and alternatives: Buy leaner meats and enjoy alternatives such as beans, lentils and tofu often. Eat at least two servings of fish each week. If you buy meats and sausages choose those that are lower in salt (sodium) and fat.
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Oils and fats: Choose vegetable oils such as canola, olive, and soybean, low fat-mayonnaise and soft margarines that are low in saturated and trans fats. Limit butter, hard margarine, lard and shortening.
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Purchase seasonal fruits and vegetables: They are much cheaper than their off-season counterparts. They tantalize your taste buds because they are at their peak of freshness.
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Buy only what is required: Many people tend to buy more than what is required just to be on safer side. While preserved or packaged food will not get spoilt over a period of time, the same cannot be said about fresh fruits and vegetables. Thus, to avoid wastage, purchase only the amount that is required.
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Buy fruits before they ripe: When shopping for fruits, always purchase fruits that will ripe 2-3 days after their purchase. This is especially true in the case of bananas, mangoes etc. because they have the ability to ripe even after they have been detached from the tree. By doing this you will avoid over-ripening and spoilage.
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Avoid "snack food" aisles: Most grocery stores devote entire aisles to cookies, crackers, chips and soda. All of these highly processed foods are expensive relative to the nutritional value they impart and tend to be high in the ingredients dieters should avoid. Traditionally processed snacks are high in fat, sugar and salt and low in fiber, protein and vitamins. These tempting treats should simply be avoided; if they don't make it into your shopping cart, they won't be sitting in the cupboard at home.
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Watch Expiration Dates: Take note of expiration, or best purchased by, dates on all packaging. This is particularly important with dairy products, such as yogurt, cottage cheese, milk, sour cream, eggs and cream cheese. Choose the best dates to extend use at home.
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Glance up and down: Some manufacturers actually pay more to have their food placed at eye level, and these products are often pricier than other brands. Better deals will probably be found above and below this. To save money, all you have to do is look.
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Educate yourself: Before you go into the store, read up on cholesterol, carbohydrates, and the different kind of fats. When you get to the store, read the labels. The more you learn about which ingredients are bad for you, the better your knowledge of healthy foods should become.
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Return Home: Drive immediately home from the grocery store. This will give cold or frozen food less time to lose temperature before you get home.
A little preparation can go a long way toward healthier eating. The more you know about your grocery store and the products in it, the faster you can develop good shopping habits that keep healthy foods in your cupboard.
