We’re all human, and as humans, we sometimes often give into temptations. The grocery store is full of high-calorie, low-nutrient options that can derail your health goals. So how do you avoid these temptations? You have to enter that grocery store with a gameplan so you can reduce the number of temptations you’re faced with.
Plan your meals
Being a successful shopper starts with one thing: meal planning. Once a week take, the time to plan out your meals.This’ll give your shopping a purpose, allowing you to focus and will keep you from wandering aimlessly around the store. While you’re creating your meal plan, try to keep your schedule in mind. For nights that are super busy, plan for quick meals or leftovers.
One of my favorite things to do if I know I’m going to have a crazy week is to cook some shredded chicken in a slow cooker. Shredded chicken is extremely versatile—I make it into several different meals throughout the week. It’s perfect for tacos, stir fry, lettuce wraps, sandwiches, salads, or burrito bowls. Meal planning will keep your visits to the grocery store down, saving you time and money.
Have a well-rounded shopping list
You can increase your weekday stress if you forget to buy snacks and pantry staples and only shop for meals. Remember to buy items that are nutrient-dense and can curb your hunger between meals. You never want to feel deprived when you’re maintaining a healthy diet. If you have healthier options available, you’ll be less tempted to grab fast food.
Some great items to keep on hand are Greek yogurt, fruit, nuts, and popcorn to help satisfy any sweet or salty craving. And trust me, these popcorn recipes can help curb your salt cravings! Make sure to include items that you can grab on those crazy days. A great go-to is an apple and a few ounces of almonds.
Avoid shopping when hungry
Entering the store when you’re hungry can be hazardous for your health goals. When I shop when I’m hungry, I tend to throw in more prepackaged items that I can eat on my drive home. Those cookies and chips look so much more tempting when my stomach is growling and I don’t want to wait to eat until I get home to cook. Try to keep in mind that those prepackaged snacks are often high in calories and low in nutrients. This kind of food doesn’t satisfy your hunger in the long run. They offer a quick fix for your hunger, but don’t give you any long-lasting satisfaction.
So instead of just applying a quick band aid to the problem, go in better prepared. Try to go shopping after a meal or after you’ve had a filling snack so you know that you won’t be more tempted to purchase those impulse buys for a quick fix for those hunger pangs. I know life gets crazy, and some days, food can be put on the back burner of a crazy schedule. I like to keep a bag of almonds or protein bar in my bag so I don’t ever let myself get to hungry.
Navigate the store properly
Have you ever noticed where the most high-calorie, low-nutrient food products are in a grocery store? The inner aisles. They tend to put the healthier products lining the store’s perimeter so try to do most of your shopping there and avoid going up and down the aisles! My mom is notorious for going up and down every single aisle to make sure that she isn’t missing out on a sale item. When I started “adulting,” and was in charge of my own grocery shopping, I used the same technique although I got lots of steps in, I didn’t have the resolve to resist the junk food and came home with many unplanned items. Candy, cookies, chips, ice cream...they definitely weren’t on my list, but I kept seeing new flavors and old favorites, so of course they found their way into my cart.
Since then, my shopping habits have changed. I shop on the outer edges, and I walk down the aisles only when I’m getting specific items for my pantry, like beans, rice, and noodles. Many grocery stores now even have a pickup or delivery system for a small fee. Those few dollars you spend for them to gather your groceries for you may not only save you time, but you may actually spend less on your bill altogether by not buying those impulse items.
Choose your checkout line carefully
You’re so close! You made it through the grocery store and your cart is looking colorful with fresh produce and healthy snacks. So now all you have to do is pay and go home! Before you exit the store, though, you’re squeezed between two walls that are covered in chips and candy. Aren’t grocery stores so clever with their product placement? After an hour of shopping, those treats are starting to look really tempting. If this is hard for you, look for the checkout lines that have toys and magazines, rather than food. Or better yet, some stores have started healthy checkout lines where there are fruit, vegetables, and nuts instead of candy on the shelves.
By following these tips, you can shop smarter and have an easier journey on your road to health!
Michelle Alley BS
iFit Nutritionist
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
