Making healthy choices in the grocery store can be tough. With all the marketing, bright packaging, and big sales, it’s easy to find yourself with less nutritious items in your shopping cart than originally planned. To help you, here’s a guide on how to stick to your healthy grocery shopping plan and manage your weight in North America.
1. Shop Smartly for Optimal Health & Weight Management
Maintaining a healthy weight is an important part of overall wellness. Gaining an understanding of the types of foods and products that contribute to optimal health and weight management is key. Here are some tips to shop smartly to maximize your health and weight goals.
- Choose whole, unprocessed foods: When given the choice, opt for whole, unprocessed foods. This includes fruits and vegetables, legumes, nuts and seeds and lean proteins. These types of foods are naturally nutrient-rich and are not laden with added sugars, preservatives and other artificial ingredients.
- Look for nutrient quality: When choosing processed foods, look for items that are higher in nutrient quality and are naturally lower in calories. These can include high-fiber breads, cereal and pasta; plain yogurt with no added sugars or artificial sweeteners; and canned soups, beans and vegetables without extra sodium.
- Limit fish consumption: Fish can be a great source of lean protein, but many fish species contain mercury. It’s a good idea to limit your consumption of fish high in mercury, such as tuna, swordfish and mackerel. Choose fish with lower levels of mercury, such as tilapia, salmon and trout.
- Stay away from artificial sweeteners: Look for products sweetened with natural sources of sugar, such as honey or maple syrup, rather than artificial sweeteners. Artificial sweeteners may appear to be a healthier option but they have been associated with an increased risk of metabolic syndrome and diabetes.
- Compare nutrition labels: Before adding an item to your cart, compare nutrition labels between brands. Make sure to take into account the different amounts of nutrients per serving in order to select the option that will best contribute to your health and weight goals.
Choosing the right types of foods and products is the foundation of health and weight management. By following the tips above, you can shop smarter and start making healthier choices that can help you reach your goals.
2. Navigating North American Grocery Aisles to Keep Calories in Check
Navigating the aisles tends to be a tricky endeavor, but it doesn’t have to be. You can make it easy on yourself and keep your calorie intake in check by following these steps.
- See where the produce stands – Having a well-stocked pantry is essential when keeping calories in check. Look for fresh fruits and vegetables, since these are often good sources of vitamins and minerals as well as being low-calorie.
- Check for added sugars – Sweetened cereals, breakfast bars and yogurt often have added sugars. Read the nutrition labels and ingredients list to see how much sugar is added.
- Look for whole grains – Whole grain cereals, breads, and pastas have more fiber and other important nutrients, and can help keep hunger at bay.
When shopping for the items listed above, there are a few things to keep in mind. Look for organic or non-GMO produce and products that don’t contain added sugar or other additives, such as artificial sweeteners.
When buying packaged foods, it’s important to read the nutrition labels. Pay attention to the calorie, fat, sodium, and sugar content. These are important factors when trying to keep calories in check. Your goal with packaged foods should be to choose ones that are low in calories, sodium, and fat, and high in dietary fiber.
Finally, keep an eye out for products that are good sources of protein such as eggs, lean meats, fish, beans, and nuts. Protein helps build and repair muscle, and can help you stay full and satisfied.
3. Eating Healthy Without Breaking the Bank
Eating healthy is important for both mental and physical health. But it’s no secret that it can be expensive. If your budget doesn’t have a lot of room for produce and health food items, don’t worry – there are still plenty of ways to eat well without breaking the bank.
Buy Fruits and Vegetables in Season
When fruits and vegetables are in season, they are typically at their lowest price. Shopping with the season means that you also get the freshest and tastiest produce.
Research what fruits and vegetables are in season in your local area, and visit the local farmers’ market or grocery store to buy fresh produce. You can also find locally grown seasonal produce at a fraction of the cost of what you normally pay elsewhere.
Shop the Bulk Section
Purchasing in bulk can be a great way to save money. Bulk food items are often cheaper than buying pre-packaged items. If you don’t need a lot of an ingredient, you can still look for the bulk food section in your local grocery store – you can typically buy as little as you want.
Be Strategic with Meal Planning and Grocery Shopping
Making a plan before grocery shopping is key when trying to save money. Plan your meals ahead of time so you know exactly what you need for the week and what ingredients are most cost-effective. You can also make a list of the items you need to buy which can help you avoid impulse buys and stick to your budget.
Shop at Budget-Friendly Stores
Different stores may have different prices for the same items. Shop around and compare prices to find the best deal. Local and discount grocery stores are great places to find low-cost food items. Don’t be afraid to shop at dollar stores either – you can find a variety of staples, like beans and rice, that can help you stick to your budget.
Grow Your Own Produce
Growing your own fruits and vegetables can be an enjoyable and cost-effective way to get your produce. Start small with a few easy-to-grow plants or herbs and gradually expand your garden as you become more experienced.
Eating healthy doesn’t have to break the bank. With a bit of planning and creativity, you can enjoy flavorful and nutritious meals without putting a dent in your wallet.
4. Nourishing Your Body with Grocery Shopping Wisdom
Many of us know that what we buy in the grocery store can have a huge impact on our overall health. But knowing how to shop smart can be tricky. That’s why this section is designed to arm you with grocery shopping wisdom so you can nourish your body the way it deserves.
Stock Up on Superfood Smoothies
- Pick up some frozen fruits and veggies.
- Grab a seed or nut butter (like almond or cashew butter)
- include some type of liquid (like orange juice, milk, or water).
Mixing all these ingredients together can make a delicious and nutrient-packed smoothie. Add ingredients like chia or flax seed for an extra boost of vitamins and minerals.
Don’t Forget the Greens
- Buy a variety of leafy greens.
- Opt for fresh salads and sandwiches.
- Add on fresh fruits and veggies to finish off a healthy meal.
Greens are a great source of fiber, vitamins, and minerals. And don’t forget about the amazing power of herbs and spices like garlic, ginger, oregano, and turmeric—all of which add nutrition as well as flavor.
Whole Grains are a Must
- Choose steel cut, rolled, or quick oats for breakfast.
- Replace white bread or wraps with healthier whole wheat options.
- Look for other whole grains like barley, buckwheat, bulgur wheat, corn grits, or brown rice.
Whole grains offer fiber and protein as well as a range of vitamins and minerals. And if you’re one of those people who avoids grains, you can always choose quinoa, amaranth, or buckwheat—all of which are considered pseudocereals.
Sneak Some Protein In
- Canned beans, lentils, and legumes are great sources of protein.
- Edamame and tofu are also excellent options.
- And if you’re not vegetarian, eggs and lean meats are fine choices.
Don’t forget about nuts and seeds, either. Almonds, walnuts, sunflower, and other seeds come packed with protein, healthy fats, and antioxidants. They are perfect when you’re eating on the go or need a snack.
Opt for Alternatives
- Look for options like fortified and spelt milk instead of dairy.
- Check out healthy alternatives to your standard snacks (like veggie chips, rice cakes, and flourless treats).
- Satisfy that sweet tooth with fresh fruit instead of processed candy.
By swapping large amounts of processed food with healthier alternatives, you can improve your eating habits while still enjoying the variety you love.
When it comes to leading a healthy lifestyle, grocery shopping is a great place to start. With the right tips and tricks under your belt, you’ll be able to find a healthy balance between managing your weight and stocking up on wholesome groceries. Now it’s time to go out there and make your grocery list work in harmony with your diet and health goals!
