Healthy grocery shopping can be a challenge if you’re not prepared. Here’s your how to healthy grocery shop guide!
Action is where results come from and healthy grocery shopping for only what you need can be one of the biggest challenges when it comes to achieving your best physique possible. Consider the grocery store enemy territory that you need to navigate precisely to avoid setting off any diet melt-downs!
Whether you are new to dieting, or have been following a healthy, fit lifestyle for a long time, one of the most challenging tasks you may have on your journey to weight loss or health success is going grocery shopping. Sticking to a healthy diet is challenging enough, and piloting the grocery store can be overwhelming when you’re hangry!
Walking into the grocery store without a plan of action can result in wrong food choices and an all out diet disaster. You need to become familiar with your grocery store and know which aisles to avoid and which should be your go to! If you too are challenged by grocery shopping try these five tips for healthy grocery shopping.
5 Tips for Healthy Grocery Shopping!
Tip #1 – Do Not Shop Hungry aka Hangry
Avoid going anywhere near a grocery store when you are hungry, which means do not grocery shop after your workout! Why?
For starters, your hunger will no doubt be insatiable and as you continue to fade without food so will your patience!
Case in point one of my clients thought she would do some last minute shopping at Costco. I’m not exactly sure why she thought going to Costco was of utmost importance to buy a few cartons of egg whites and save a few pennies, but let me tell you, the poor lady who accidentally clipped her flip flop heard all about it!
Just remember if you are feeling ultra depleted, low carb, and cranky, you may want to save the discount bulk shopping for when you are feeling a bit more up to it – you know what I’m saying – client who will remain nameless you know what I’m talking about.
If you do decide to venture into the grocery store jungle post workout, bring a post-workout meal with you. If you are serious about your results— weight loss and gaining a lean and firm body— then there really is no excuse for not being prepared.
It doesn’t have to be a full meal, but proper nutrition within the first hour post-workout will make sure you kick start the recovery process in that critical time period when your muscles need it most!
For ease and convenience, bring a protein shake. It will blunt hunger until you get home and are ready to eat your next meal, not to mention the people around you will thank you for it!
Tip #2 – Always Bring a List
Make sure you are prepared when you go to the grocery store by bringing a list of food items on your diet, and don’t for a second think you should deviate. Just because you had that amazing workout and did those 15 extra minutes of cardio! Use your smartphone; there are many apps available that can help you develop your list, use notes!
Consider a wide range of choices, just in case you cannot find a particular item and will require a substitute. For example, simply make a list of carbohydrate, protein and fat choices that will fit into your diet plan that have similar macronutrient breakdowns. Here’s a list to get you started with:
Carbs:
- Quinoa, Brown Rice, Farrow, Bulgur
- Beans, Legumes, Peas
- Cruciferous Vegetables ????
- Leafy Greens ????
- Squashes
- Root Vegetables ????
- Berries
- Apples????
- Avocados ????
- Citrus????
Proteins:
- Salmon ???? Tuna, Sole, Cod, Tilapia
- Grass Fed & Free Range Lean Meats & Poultry
- Free Range Whole Eggs ????& Egg Whites
- Hormone Free Plain, No Sugar Added Dairy
- Plain, No Sugar Added Plant Based Milks & Yoghurt
- Organic Halloumi, Paneer, Feta
- Hormone Free Whey Protein
- Organic Plant Protein
Fats:
- Natural Nuts, Nut Butters????
- Chia, Sesame, Pumpkin Seeds
- Tahini
- Seed Oils, Olives, Olive Oil & Coconut ???? Oil
Beverages:
- Green & Herbal Teas ????
- Good Coffee ☕️
- Mineral Water
Bring a list with you, simply choose the foods you want to use as part of your meal plan and you are good to go!
Tip #3 – Shop Around the Perimeter
Remember, most items for a healthy diet can be found around the perimeter of the store, with the exception of a few items. Do not venture into the centre aisles unless absolutely necessary. For the most part, the center aisles are home to processed, sugary and fattening foods! Unless you think you can handle the pressure of walking down those aisles; just avoid the temptation all together. And don’t go by the bakery section on your way to the meat department either. I know the smell of cinnamon on baked goods makes me a little whacko too.
Tip #4 – Load Up on Vegetables
Most of your cart should be filled with whole and natural foods, including an assortment of vegetables. Keep it interesting by trying new vegetables once in a while. Vegetables are generally low in calories and full of vitamins, minerals, antioxidants and fiber, which are essential when following a healthy diet plan.
While living in Asia, I challenged myself to eat one unique green vegetable every week! It kept it interesting and fun. I also had the luxury of living in Dubai, that offered vegetables and fruits from all over the world. Although you might not be in an exotic location, you can do the same, venture out of your local grocery store to a local market that offers a variety of cultural foods.
Tip #5 – Choose Your Grocery Store Wisely
Nowadays, there are lots of grocery stores out there that offer a better selection of whole and organic foods that perfectly fit into any healthy diet plan. Choose a grocery store that offers a wide range of fresh foods, few processed foods and a selection of all-natural food options. You can also find grocery stores with fantastic salad bars and even foods that are already prepared, such as plain grilled chicken! My personal fave – Whole Foods!
Use these tips on your next trip to the grocery store.
And if you are still wondering why you are not seeing a difference in your body, perhaps it is time to get some help! Work with me and I will personally design you a healthy meal plan to get you in shape and guide you through the process using a step-by-step phased approach I call ‘strategic nutrition’.
All based on my successful experiences as a Fitness Model and Fitness Competitor. Reach out here for your FREE nutrition consultation.
Until Next Time,
Be Fierce and Rule the World!
Lauren Jacobsen
