Who doesn’t like a trip to the good ole grocery store, especially on the weekend?  There are tons of samples available that sometime it’s as if you could just eat a full meal by eating them while shopping.  Not to mention the crowd of people with their carts taking up the aisle and their screaming kids in the cart seat crying for mommy to get them some Oreos.  Ok, maybe it is just me that think this way, but I must admit that I am Not a fan of grocery shopping.  But I know that if I want to keep looking healthy and obtain the physique I want, I am going to have to forgo every meal being at Chipotle, and actually do some cooking. 

I tell my clients all the time that I firmly attest that abs are made in the kitchen.  Nutrition is 80% of the equation of getting to the goals you strive for.  But when it comes to grocery shopping, it can become a bit overwhelming, especially if you go in not having a game plan.  With all the choices available and the abundance of food everywhere, is it even possible to make healthy choices?  I have come up some tips to help guide you on that next shopping trip to make your next meal a lot healthier, and your body a lot happier.

 1. Plan out your Meals

Try to create your meals you will be having during the week so that you can create a list to shop from.  This will prevent you from buying unnecessary items and also save you from making additional trips to the store for items you may have forgotten. 

2.  Don’t Shop Hungry

Running on empty is setting you up to buy those unhealthy choices.  Our stomach takes over our brains and tells it to go ahead and get those Twinkies.  So try to eat before your leave for the store to prevent impulse buying.  If you don’t have time to eat, just hit up the produce section and grab an apple to snack on while you shop.  

3.  Shop the Perimeter

Stay to the outside aisles of the store as much as possible.  Here you will find fresh produce, lean meats, nuts, seafood which you can fill up on.  The center aisles are usually filled with excessive sugar and sodium type food.  So resist that sweet tooth and avoid these aisles as best you can.

 4.  Be Real

If you haven’t begun reading labels, start now!  Labels are your Morris code for revealing the best food choices to make.  Try choosing foods with as few additives as possible and that contain 5 listed ingredients or less!  Make sure you can pronounce all the names in the list, and avoid having sugar as one of the 5 ingredients. 

5.  Use Coupons

Eating healthy doesn’t have to be expensive.  But we can all save a little money by using those coupons that come in those newspaper ads.  Also check for weekly sales at your local grocery store and plan those items into your meals that week.  You can also find coupons online to help you save.  Even saving a few cents will eventually ad up.

6. Tell that 6 year old NO

We all have that inner child within us who guide us towards the foods that we may have grew up with that featured our favorite cartoon, or came with a special ‘prize inside’.  These things are not the healthiest choices and are usually loaded with large amounts of sugar.  If you must go down the center aisles, make it a point to choose items on the very top or very bottom shelves.  The middle shelves are usually the unhealthiest of foods.

7. Get Creative

Your grocery store has an array of items that you may have never seen before or even know what it is.  Live a little on the edge and try a new vegetable or fruit that is new to you.  We tend to eat the same things over and over, which can create boredom.  Spice things up and try some variety and colorful foods.  You can easily switch white potatoes for sweet potatoes, or try spinach or kale in replacement of that boring iceberg lettuce.  Eating clean doesn’t always have to be bland and boring. 

Now that you know a few tips for that next shopping trip, the question now becomes what types of foods should fill my cart?  As mentioned above in tip #3, your grocery cart should be filled with lots of produce and protein sources.  Things like bell peppers and asparagus and healthy choices and add some color to your meals.  Try having fish or a type of seafood twice a week, such as Salmon or scallops.  These contain a good source of omega 3 fatty acids, which is the healthy fat you need.  And speaking of fat, don’t forget to load up on those avocados, and a variety of different nuts such as almonds and pistachios.  For those of you who eat gains, try choosing things such as Ezekiel bread for your morning toast.  It contains no sugar and is a good source of fiber.  Items such as whole grain cereals and brown rice are good options in replacement of items such as granolas and instant oatmeal, which are loaded with sugar and additives.   

Now that I’ve taken all the guess work out, here’s to happy and healthy shopping!