Food Shopping Tips
When starting a new eating plan, supermarket shopping can seem overwhelming. The smell of freshly baked bread, special offers, new products, misleading food labels. It can be difficult to know what to buy and what to avoid.
Before going to the supermarket, plan a weekly menu and write a shopping list. This will help with staying on track, help with meal prep, reduce the chances of over spending and food waste. Knowing exactly what is for dinner each day will reduce stress, save time and minimise the chance of making poor food choices. Take a look at recipe websites like BBC Good Food and even the supermarkets-owned websites. Be realistic. If you are new to cooking make it a priority to prepare a few meals a week until it becomes a new habit and then add more meals.
Organising the shopping list into categories can save time. Categories could be divided into proteins, carbohydrates, healthy fats, dairy/nondairy, fruit, vegetables, drinks and spices/flavorings etc. Buy frozen fruits and vegetables that will keep longer and will save time. Pouches of rice and grains are also great time savers. Plan snacks for the week that are easy to grab, such as nuts, fruit, yogurt and protein bars. Where possible choose minimally processed and nutrient dense foods.
Check the use by and best before dates before buying, because it is very frustrating to have a meal planned to find an ingredient is out of date. Prior to a supermarket trip, have a look in the cupboards to see what needs replacing. Having a noticeboard or asking Alexa to create a list is useful. Stocking the cupboards and fridge with nutritious options will stop the temptation of ordering a take away because there is nothing to eat, especially after a long day. Plan snacks for the week that are easy to grab, such as nuts, fruit, yogurt and protein bars.
Read the ingredients and nutrition labels on packaging. The main ingredients are normally listed first. If the first few ingredients are high in fat such as butter, oil and cream the food will be a high fat food. In the UK there is usually a nutrition label on the front with calories, fat, saturated fat, sugars and salt. The traffic light system will help with making a healthier choice. Choose more greens and ambers and less reds. Remember labels can be misleading and just because a product is labelled organic, natural, gluten free or even vegan does not always make it healthier.
Finally, don’t go to the supermarket hungry! It’s very difficult to avoid making poor food choices when facing a supermarket full of tasty treats.