Raise your hand if you’ve ever visited the grocery store and given in to the temptation of an impulse buy. Few can resist the pull of grabbing a few needless items from time to time.
“It’s difficult to overcome, and that’s in part by design,” says Carey Grieves, a Health Coach with ThedaCare. “Not only are some products made to keep you wanting to eat more, they’re also heavily marketed and wrapped in eye-catching packaging that’s featured in prominent locations throughout the store.”
There’s a cost to buying unneeded items. That can come in the forms of spending unnecessary money and consuming extra calories in processed foods with little or no nutritional value.
While it may be tough to avoid impulse buys altogether, it’s easier to do so when you head to the store with a list in hand and a plan in mind, Grieves says.
List Logistics
Creating and sticking to a list can save you time and money. Lists can keep you organized and on track as you navigate the store. You can go old-school with a paper list or use one of countless smartphone apps.
Before you plot out your list, it’s a great idea to create a meal plan. While this is an investment of a little bit of time upfront, you’ll find the effort worthwhile.
“Having a meal plan can help you avoid the need for convenience foods like frozen pizza or a trip through the drive-thru,” Grieves says.
As you craft your plan, consider your schedule. For example, if your evening is packed with after-school activities, maybe you’ll want to plan a slow cooker meal for that night. You also might want some quick go-to options such as tacos made with ground turkey or whole-wheat spaghetti.
Smart Shopping
List in hand, you’re ready to go. You’ve probably heard the guidance that it’s best to do most of your shopping around the perimeter of the store. It’s sound advice, as most of the whole foods reside there. Think produce, meats, dairy and frozen foods.
“That’s not to say there’s no value on the shelves in the middle,” Grieves says. “But if you stick mostly to the perimeter, you’re more likely to fill your cart with the enriching items you need for a healthy diet.”
Store Strategy
Every store is laid out a little differently, but Grieves shares tips for each major section. As you make your way, become an expert label reader. Avoid items high in sodium and added sugar. Embrace choices high in protein and fiber.
Produce
The produce department is at the front of most stores. Go wild here. Loaded with vitamins, minerals and fiber, fruits and veggies are healthy staples that should fill much of your plate.
“Try to select in-season produce,” Grieves says. “It’s abundant and likely cheaper than when it’s off season. Plus, it will taste better.”
Fill your cart with the colors of the rainbow. Ensure you have plenty of options on hand for quick snacks.
Whole Grains
As you make your way to the aisles, look for whole grains. These can come in the forms of whole-wheat bread, brown rice, whole-grain pastas, and grains such as quinoa, farro, barley and millet.
“A good source of fiber, whole grains can help keep you fuller longer,” Grieves says.
Whole-grain foods can serve as the basis for quick, healthy lunches and dinners. Examples include sandwiches packed with veggies, healthy stir-fries and satisfying pastas.
Cereal
Everyone needs a healthy start to their day. For time-strapped people, that often means cereal. Breakfast cereal need not be a calorie-laden sugar bomb.
“Look for options with little to no added sugar and plenty of fiber,” Grieves says. “Eating cereal with milk will give you protein as well.”
Good choices can include bran flakes, unsweetened shredded-wheat squares and plain Cheerios. In this aisle, you’ll also often find various types of hot cereal. Oatmeal is quick to prepare and less processed than cereal. Top it with fresh fruit for sweetness without the added sugar.
Dried and Canned Goods
Stock up on pantry staples including beans, lentils, tomatoes and tomato paste. Look for options that are low in sodium and don’t include added sugars. Beans and lentils are great sources of both fiber and protein.
Here, you also may find sauces that can pair with whole-grain pastas for a quick meal. Seek options that are low in added sugar and sodium.
Baking Aisle
Look for natural sweeteners such as molasses, pure maple syrup and honey. Compared to processed sugars, natural sweeteners have the benefit of including antioxidants. Use any sweetener sparingly.
“Natural or not, sugar is sugar,” Grieves says. “People often say, ‘I made this with honey,’ as if that makes it ‘healthy.’ They might give themselves permission to eat more of it. Molasses, honey and maple syrup are ‘better’ sugars, but the advantage is marginal.”
Keep a well-stocked spice rack. Having a wide array of spices can help you cut back on sodium use. Options like cinnamon and vanilla extract can give you a sweet flavor that might help you use less sugar.
If you’re buying flour, look for whole wheat, white whole wheat or whole wheat pastry varieties. In the same aisle, you may also find chia seeds and flax meal. Throw some chia seeds on top of your yogurt, and add some flax meal to your smoothie.
Snacks
The extra calories from snacks can add up quickly. At the same time, a midday snack can help keep you from overeating at meals. Look for options high in protein and fiber. Examples include unsalted nuts and popcorn.
Drinks
Skip fruit juices, which are high in sugar and don’t include the benefit of fiber that comes with eating whole fruit. If you want options beyond water, try unsweetened varieties of sparkling water or iced tea.
Protein
Protein is crucial to increasing muscle mass and helping you stay fuller longer. If you eat meat, choose lean cuts of chicken, pork, beef and turkey. Limit or avoid processed meats such as sausages, bacon and deli meats. Non-meat protein sources include eggs, tofu and tempeh.
Dairy
Dairy foods include both protein and calcium. Choose low-fat milks and cheeses. Yogurt and kefir give you much-needed protein with the benefit of probiotics that promote good gut health. Choose varieties without added sugar.
Frozen
Frozen veggies and fruits are just as healthy as their fresh counterparts. These options can become time-saving side dishes or smoothie ingredients.
Check Out and Celebrate
You’ve successfully navigated the store. Thanks to your diligence, you’ll have saved money and charted the path for a less-hectic week of pulling off healthy meals.
“Grocery shopping need not be a stressful task,” Grieves says. “A little prep and planning go a long way.”
Need additional guidance?
Get started with a health coach today. Call (920) 454-7912 or email lifestylemedicineprograms@thedacare.org to learn more.
