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Grocery shopping can feel quite overwhelming, especially if you have kids. But making healthy grocery choices doesn’t need to be so difficult. Now, you can fill your cart with nutritious foods while avoiding unnecessary junk with some simple tips.
Read below this helpful article to explore some smart grocery shopping tips so you can save time, money, and yes, everything without any stress.
Before You Shop
The secret to healthy grocery shopping starts before you even step into the store. Yes, that’s true. Firstly, start by making a meal plan, i.e., what you’ll cook for the week. Then create a shopping list based on those meals.
Simultaneously, check your pantry to prevent buying duplicates and keep your grocery bill in check. The key tip is to never shop hungry. The reason? In a study, it has been revealed that people who grocery shop on an empty stomach often buy more processed and high-calorie foods.
At the Store
Most grocery stores usually follow a similar layout where fresh produce, dairy, meat, and whole foods are usually on the perimeter while highly processed, sugary, and packaged foods are in the center aisles.Â
At the store, it is best to stick to the outer sections and fill your cart with fruits, vegetables, lean proteins, and whole grains before you head straight for other essentials, including spices or whole-wheat pasta.
Read Nutrition Labels Well
The reality is—not all foods labeled healthy are actually good for you. Here are a few must-check things on food labels:
Hidden sugars
Did you know that even cereals and yogurts marked as healthy can have 10g+ of added sugar per serving? It is best to look for words such as cane sugar, high fructose corn syrup, or dextrose. These are basically just different names for sugar.
Sodium levels
Many processed foods contain high sodium content, which can ultimately result in high blood pressure over time. Ideally, the recommended sodium intake is less than 2,300 mg per day, according to the CDC.
Fiber content
Whole grains should have at least 3-5 g of fiber per serving that will help support digestion while keeping kids full longer.
Healthy Staples Are A Must
Healthy eating becomes easier when you have a well-stocked pantry. It's time to add these nutrient-rich foods to your regular shopping list:
Fruits & Vegetables
- Fresh, frozen, or canned, usually without added sugar or salt
- Dark leafy greens such as spinach and kale
- Berries, bananas, apples
Whole Grains
- Brown rice, quinoa, whole-wheat pasta
- Whole grain bread and tortillas
- OatsÂ
Protein Sources
- Lean meats, including chicken, turkey, and fish
- Eggs
- Plant-based alternatives such as lentils, beans, tofu, and chickpeas
Healthy Fats
- Nuts and seeds such as almonds, chia seeds
- Avocados
- Olive oil
Dairy or Dairy Alternatives
- Low-fat yogurt or Greek yogurt
- Almond, soy, or oat milk
Avoid Common Grocery Shopping Fails
Impulsive buying has often become a common pitfall for most parents when it comes to healthy grocery shopping. Here are a few things that you must avoid while your next grocery shopping.
Buying Too Many Snacks
While it's okay to have a few treats, however, balance is key. Instead of picking up multiple processed snacks, go for healthier snacking options such as nuts, hummus, or yogurt.
Falling for Organic Labels
Nowadays, the harsh reality is—just because a product is labeled as organic or natural, it doesn't mean it's healthy.
Skipping the Frozen Aisle
Did you know frozen fruits and vegetables are just as nutritious, affordable, and long-lasting as the fresh produce?
Final Thoughts
Did you know with a little planning, label-checking, and smart choices, you can make your healthy grocery shopping easier and fill your cart with nutritious, delicious, and budget-friendly foods to keep your family healthy? The only key is to stick to whole foods and a little planning ahead.
