Take the Time to Plan and Prep for Success!


Tips for Healthy Grocery Shopping


Eating right starts with a successful trip to the grocery store. If you do not have the right ingredients for a healthy meal, or buy too much junk food, eating healthy can be tough. With a few easy strategies, however, you can change your grocery shopping for the better.


Plan Meals and a Shopping List 


Before you even set foot in the grocery store, plan out the meals you want to make for the week and base your shopping list on this meal plan. Search for coupons and sale items that match up with your list to save some money. 

When planning your meals and shopping list, use the PFF method that I teach my clients to ensure that you have a good mix of food groups. PFF stands for "protein, fiber and fat" make sure you plan for all 3 in each meal or snack. This perfectly balances your plate.

In general, focus on buying mainly fruits, vegetables, whole grains, lean meat and fish, nuts, and beans. Make sure you mix up the groceries you buy every week to give yourself some variety. An easy way to do this is to try one new fruit or vegetable every week.  If we eat the same foods all the time then we are giving our body the same nutrients. Its important to nourish ourselves with a variety of nutrients to reach optimal health. If you can afford it- choose organic when available. If organic isn't in your budget think about even choosing fruits and vegetables that are on the dirty dozen list.

The Dirty Dozen list for 2019 is -

Strawberries

Spinach

Kale

Nectarines

Apples

Grapes

Peaches

Cherries

Pears

Tomatoes

Celery

Potatoes


There items tested high for pesticides, insecticides, fungicides, herbicides and other chemicals used to protect the plants from diseases. When we ingest these chemicals they can wreak havoc on our health. If you still can't afford to purchase these items in the organic section make sure you wash well in a Saltwater soak, soak in vinegar, or baking soda and water.


Make the Right Choices in Each Section of the Grocery Store 


Once you get to the grocery store, it’s important to know how to navigate each section of the store to make the healthiest choices. While in the produce section, select a variety of fruits and vegetables in every color of the rainbow. When shopping for breads, and other grains, look for the least processed selections that are made using whole grains.  Or better still-try skipping the bread section entirely.

If you are shopping in the meat section, choose fish, lean cuts of meat or skinless poultry for the healthiest options. Try to always choose hormone and antibiotic free meats.

If you consume dairy try to choose organic and full fat options.

Some good choices in the frozen foods section are frozen fruits and vegetables just make sure they haven't had anything added to them. Read the labels.


Simple Rules for Quick and Easy Shopping 


To accomplish healthy grocery shopping in the quickest way, follow these easy rules:

Stay on the perimeter of the store where the freshest food is kept, and stay away from the center of the store where the junk food is located.

Try not to buy foods with more than 5 ingredients listed.

Eating healthier is a tough habit to form, but by making the right choices at the grocery store, both before and during shopping, can make it a little bit easier.

When we plan, and prep we are setting ourselves up for success in reaching our health and wellness goals.



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The content found within this website is for informational purposes only and is not intended as medical advice.  You are encouraged to consult your physician or health care provider.

 

 

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© 2018 by Melissa Weatherall RHNP