The best thing you can do to improve your health in my opinion is to stock your kitchen with foods and ingredients that will nourish your mind and body. Research has proven that our health is greatly at risk when we consume the Standard American Diet (SAD), which consists of highly processed foods, foods high in sugar, pre-packaged foods, fried foods, refined grains and oils, and processed meats. We also know that when we eat a diet rich in whole, real foods, we are providing the cells, muscles, and tissues with the nutrients they need to provide us with energy, a strong immune system, and sharp cognitive functioning. So what can you do to make sure you have these nutrient-dense foods in your refrigerator and pantry ready to go? Read on for my grocery shopping tips that will benefit your health and your wallet :)
Toby’s 10 Grocery Shopping Tips:
Plan ahead and make a list! Think about meals/snacks before you go. For example, for snacks I will have apples, nuts, hummus, carrots, and cucumber - then write out ingredients you will need. Ask yourself if you need any pantry staples, like brown rice, oats, olive oil, seasonings, canned beans, or canned wild caught fish. Keep it organized so you’re not aimlessly wandering the aisles.
Don’t shop when hungry! You will be more likely to stick with your plan (and not give into processed junk foods), which will save time, energy, and money.
Walk the perimeter of the grocery store. That’s where the ingredients that need to be refrigerated are held. There you will find fruits, vegetables, eggs, and other items that are fresh. Fresh generally means healthier! Most foods in the inner aisles are highly processed with chemicals and other additives that keep them shelf stable. Many are also high in sugar and have long ingredient lists. These are the foods lead to inflammation many health issues.
If you have time, go to the store multiple times in a week. This way, your produce won’t go bad and be wasted. It’s less stressful to pop into a store a few times a week with a short list. It also requires less planning ahead.
Review the EWG’s guide to the “Clean 15” and “Dirty Dozen” when buying fruits and vegetables. Here you’ll learn which fruits and vegetables to prioritize spending the extra money to buy organic. Buying organic means you’re limiting the amount of pesticides you’re ingesting!
Look for frozen fruits and veggies. Frozen produce is picked at peak ripeness and is then flash frozen to seal in the nutrients. Plus, they are often cheaper and you don’t have to worry about them going bad (at least not for a while).
Buy quality meats and buy less of it! We have become a culture where we feel like we need meat at every meal. We don’t! We can get protein from many other sources like: quinoa, beans, nuts, lentils, and eggs. When buying animal protein, look for these labels to reduce the amount or hormones and antibiotics you are consuming: organic, pasture-raised, grass-fed, and wild-caught.
Shop in Bulk! Ingredients like nuts, flours, seeds, and grains are often much cheaper in bulk than in pre-packaged containers. You can also bring your own containers to reduce plastic usage too!
Be flexible. If you wanted to make a recipe with butternut squash but it’s much more expensive than anticipated (likely because it isn’t in season) or the store doesn’t have it, substitute with a similar vegetable like sweet potato.
Visit your local farmer’s market when you can. Buying locally will provide you with the most nutrient-dense produce since the moment a fruit or vegetable is picked, it starts losing its nutrients (a process called “respiration”). Additionally, the amount of energy and carbon emissions resulting from the efforts of shipping produce great distances are taxing on the environment. Another benefit: at the end of the day, farmers are often selling their fresh produce at discounted prices.
