Touring the grocery store can be challenging when learning how to navigate a healthy lifestyle focused on weight loss. Disclaimer: I will be talking about weight loss and healthy food habits. All things mentioned are guided by my dieticians, research and opinions only, and designed to fit my lifestyle. I am not a Registered Dietician. Please seek appropriate medical advice before making any changes to your routine.
Start with a List
Adam, my fiancé, and I strive to sit down for 20 minutes to an hour once a week to come up with a list of meals and groceries for the week. We keep our list on our phones, using Keep Notes (I’m an Android user!). The key here? Stick to the list!
Parking Lot Prep
Before entering the store, my dietitian gave me a couple of great tips:
- Park in the first spot you see – get those extra steps in!
- Check if you’re hungry – Always carry a snack with you so you’re not tempted to buy impulsive food.
- Stay hydrated – Keep a water bottle with you. Hunger pains are often thirst, and drinking water helps control impulses.
Perimeter Shopping
We start our shopping journey in the produce section and move through the perimeter of the store. This is where you’ll find the freshest, healthiest options. Only after we’ve filled our cart with the essentials from the outside aisles do we venture into the center aisles for pantry staples.
What We Buy from the Perimeter:
- Produce: Fresh fruits and veggies. Our favorite place to shop!
- Deli: High-protein snacks like rotisserie chicken, turkey slices, and cheese.
- Meat: Lower-fat meat options, but remember, healthy fats are still important.
- Dairy: Low-fat, low-sugar yogurt and milk options like Fairlife Milk and Chobani Zero Sugar yogurt. We try to avoid unnecessary added sugar where we can.
Aisles: A Targeted Approach
When we hit the aisles, it’s for pantry staples like:
- Whole grains, beans, legumes, nuts, and seeds.
- Canned veggies.
- Occasional cereal and protein bars. We aim to stick to the essentials and avoid temptations by not lingering too long.
- Snacks. Also on occasion, and as needed (Think: Soccer practice snacks, school events, etc)
The Bakery: Bread Heaven
We LOVE bread from the bakery! While I eat gluten-free, Adam and our sons enjoy fresh sourdough and rye bread from the bakery. We choose these options because they’re fresh, wholesome, and align with our goals.
However, if we ever get bread products from outside the bakery, we always keep these things in mind:
Avoid high fructose corn syrup: We always check the labels to ensure there’s no high fructose corn syrup, opting for cleaner ingredients instead.
Go with whole grain: Whole grain options are packed with more nutrients and fiber.
Strive for higher protein: We look for breads like rye, which tend to be higher in protein and more filling.
Final Thoughts
Hopefully, this can help someone out there who’s looking to navigate the grocery store in a way that aligns with their health goals.
- What are your grocery store challenges?
- Have you found any tips that help you stick to your goals?
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