Ask the Experts: Grocery Shopping Tips

Question:

I know that I am supposed to eat better but I have such a hard time grocery shopping. Every time I step inside a grocery store I get completely overwhelmed! By the time I leave, I am usually over my allotted budget and have bags of crap I wasn’t intending to buy. Can you please help me get it together?

Response:

Grocery shopping is a very important part of your quest for a healthier lifestyle. It is so easy to abandon the list or promise to eat less baked goods when the aroma fills your nose as soon as you step inside the store. The marketing departments at these stores are well aware of our weaknesses. The look, smell and even checkout stations are designed to get you to spend more even if it is on the wrong items. Don’t beat yourself up and falling prey to their well designed marketing campaign. Here are some tools that we use to keep us on track before and while grocery shopping.
How to grocery shop effectively:
1. Plan ahead

     a. Select the healthy meals that you would like to prepare.

     b. Discuss with roommates/ family members. This can help you generate ideas for the menu and also keep
     you from buying things that other people will not eat. Don’t forget to share your quest for a healthier
     lifestyle and smaller waist line. Enlist their help because just as quickly as they can help, they can also
     knock you off your health wagon.

     c. Make a calendar for meals. You can use a monthly calendar to indicate what you are going to make on
     which day so that you will know what you need to purchase

     d. Create shopping list. This list should be make using the calendar of menus

2. Select basic items that you will use frequently. What to buy:

Pantry

     • Low-sodium chicken broth and broth-based vegetable and bean soups. Always read the labels to
     ensure sodium levels are less than 500 milligrams per serving.

     • 100% Whole grain pasta, whole grain couscous and brown rice. Whole grain or multigrain does not
     mean it is healthy. The label must read 100% whole wheat

     • Canned wild fish, including salmon and tuna, contain omega-3 fatty acids.

     • Low sodium canned tomatoes and beans are great to have on hand

     • Whole grain cereals and oatmeal. Make sure it has at least 3 grams of fiber and less than 10 grams of
     sugar. Do not buy fast-cooking oatmeal, as it raises your blood sugar too quickly.

     • Natural style peanut butter or other nut butters

     • Olive oil and canola oil

     • Breads made with flax. This is an excellent source of protein and good fats and it lowers the percentage
     of carbohydrates in the bread.

Refrigerator and freezer

     • Variety of fresh fruits and vegetables. If you pick lots of bright colors you are most likely to get a variety
     of nutrients. Bright colors, especially reds and greens, indicate high antioxidant content.

     • Frozen fruits and vegetables

     • Low-fat milk, yogurt, nut milks, reduced fat cheese

     • Eggs (especially omega-3 enriched), egg whites, egg substitute

     • Choose skinless chicken or turkey breasts, pork tenderloin and lean cuts of beef for healthy meat options.

     • Fish is the king protein from animal sources.

Snacks

     • Pre-portioned whole grain cookies, crackers, and baked chips. The best thing to do is to put them in
     small baggies so you don’t eat the whole bag.

     • Dry roasted nuts.

     • Fresh and dried fruits. A small box of raisins can provide a healthy energy boost. Make that there is no
     sugar added to the dried fruit.

     • Microwavable popcorn. Don't butter it. Flavor it with spices instead, such as garlic or onion powder or
     herbs. I have put cayenne pepper on my pop corn for an extra kick.

     • Dark chocolate in small quantities will satisfy any sweet tooth. For all you chocolate lovers out there,
     buy low-fat chocolate with the highest percentage of cacao you can find for the antioxidants.

2. Stick to plan. It doesn’t matter if all the items on the cookie aisle are seductively calling your name (“Suuuuussannnnn, buy me”), do not go down that aisle if it is not on your shopping list.

3. Reward yourself. Designate one “reward” item that you absolutely love to put on your reward list. If you follow your list and diet accordingly, reward yourself with that item. Don’t fool yourself of how it will effect your overall diet. If that item is the chicken wings in the deli section, don’t down a whole bucket and expect it not to effect your waist line. Try and grab a healthier alternative like the baked and skinless version.

4. Keep an ongoing list on your fridge or close by where you can jot down depleted items.

How can BWell Fit Help? We can provide the following:

• Assessment for needs, wants and goals. We will assess you to determine where you are currently. Whether it is your weight, health issues or fat level.

• Customized programs. We use the assessment to customize a fitness, nutrition and motivation program.

• Meal by meal menu. This customized program includes a meal by meal menu using your assessment, goals, likes, health issues, allergies, etc…

• Grocery list. Each menu comes with a grocery list so you will know exactly what you need to buy to prepare the created menu

• Motivation and questions answered. We offer many events and incentives to keep you motivated during your journey. And if you should ever have a question, please call, email or schedule an appointment with us. Your questions will be answered quickly and effectively.

This month, we are offering our online program for $59.99 per month. This offers all the Services above for a very low price. The original price is $99 for set up and $199 per month.

Good luck and happy shopping. Please contact us if you need more tips or have any more questions: info@bwellfit.com or 877 319 1133.