Grocery shopping–you either love it or (absolutely) hate it!
From mapping out time to get to the store, drafting your list (and rememberng to bring it) and wrangling the kiddos who inevitably discover some delicious treat they cannot live without – the struggle is real.
What should be a quick, one-stop shop can turn into a literal field trip making you (understandably) dread the weekly ritual altogether.
Then there’s the weekend madness – good luck waiting in those long a$$ lines and getting stuck in self-check-out where something (always) goes wrong.
No wonder so many people dislike and feel overwhelmed by meal planning, shopping, and prepping -it’s a daunting and exhausting feat!
However, I wouldn’t be a good nutrition coach if I didn’t tell you my best tips for mastering the grocery store and becoming a pro-status shopper!
These tips are what adult dreams are made of: navigating the grocery store so you can get there, get what you need and be out the door in under 20 minutes – #dreamsdocometrue!
Most importantly, learning to shop smart is not only useful to save your time and sanity, it’s a very powerful step towards building better nutrition habits that support your goals and overall health!
No more thinking you don’t have time to shop and prep quick, healthy meals!
No more feeling unsure what to buy or what actually are your best, healthiest options!
No more leaving the store feeling like ya got bamboozled buying all the snacks you didn’t want but will end up eating!
It’s time to level up your grocery store game so that you can save time and confidently choose the right options that fuel your body and goals!
In this blog you are learning:
- How to avoid grocery store trickery.
- How to master grocery shopping in less than 20 minutes!
- The healthiest (best) items to buy!
- Products to avoid.
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GROCERY STORE TRICKERY
Before revealing my best practices to master the grocery store, you first must understand grocery store trickery.
Grocery stores have mastered the art of persuasion – strategically getting you to buy what ya don’t need without you even knowing! This includes convincing you to buy “healthy” options, leading you to believe you’re a super healthy shopper buying all the right things when in fact, that may not be 100% true.
In fact, grocery store trickery could be a BIG reason why you are not getting the results you want!
To master grocery shopping and become a pro-status shopper, you must first become aware of these tricks so you are better prepped and know what to avoid:
Product Placement 101:
- Essentials in the Back: Items like milk, bread and eggs are at the back of the store; forcing you to walk past aisles filled with snacks, sweets and processed foods- sneaky!
- Endcaps: Purposefully stocked with sale items, seasonal products and indulgent snacks to catch your attention as you stroll by.
- Checkout Lanes: packed with small, low-cost items like candy and gum – the ideal impulse purchase you/your kids can’t resist!
Eye-Level Targeting:
- Prime Shelf Space: The most profitable and popular products at eye level for your viewing pleasure and always involves sugary snacks and processed foods.
- Kid-Level Placement: (parents – you already know!) Items targeting kids are placed on lower shelves, within arms and eye distance – cue the “Mom/dad I want this!”
Ambiance & Atmosphere:
- Ambiance: warm lighting paired with calming or upbeat music encourages you to linger longer and spend more money–who knew?!
- Aromas: smells like freshly baked bread or rotisserie chicken fill the air to stimulate your appetite so that you buy it!
Packaging & Labeling:
- Bright Colors, Flashy Labels: items with bright, bold packaging and attractive labels are often found in snack aisles to stand out and catch your eye!
- Health Halo Effect: terms like “natural,” “low-fat,” or “organic” are used on packaging to give the illusion the item is healthy when in fact, it’s not!
Promo’s & Discounts:
- Promos like “buy one, get one free!”, discounted prices and special offers are commonly found on highly processed foods and snacks so they’re more tempting to buy, leading you to stock up even when you don’t need them
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TIPS TO MASTER GROCERY SHOPPING
Now that you know how to be smarter than your local grocery store marketing team, let’s dive into best practices when shopping!
Here are 9 tips for mastering the grocery store and become a pro-status shopper! I promise these will simplify your shopping routine, help you make healthier choices and ensure you get what is needed to feel your best and hit your goals!
#1. Start with a Plan: Plan your meals BEFORE heading to the store by writing out your menu plus coinciding list of ingredients to avoid impulse buys. THis guarantees you can successfully shop in less than 20 minutes!
#2. Shop the Perimeter: Focus on outer aisles where fresh produce, lean proteins, dairy, and whole grains are located. Avoid/minimize time in center aisles where processed foods dominate.
#3. Prioritize Fresh Produce: Load up on fresh fruits and vegetables first and include a variety of colors to maximize nutrients. Seasonal produce is always fresher, tastier, and more affordable!
#4. Choose Smart Carbs: Foods like sweet potatoes, beans, and fruits should be priority as they provide fiber, sustained energy, and stable blood sugar levels. Pick whole-grain options for bread, pasta, and rice by looking for labels that say “100% whole grain.”
#5. Pick Lean Protein:Foods like chicken, turkey, fish, tofu, eggs, and beans. For red meat, opt for lean cuts like sirloin or 90% lean ground beef. Avoid processed meats high in sodium and unhealthy fats.
#6. Choose Heart-Healthy Fats: Foods like avocados, nuts, seeds, and olive oil. Avoid unhealthy fats such as trans fats and hydrogenated oils commonly found in processed foods/snacks.
#7. Read Nutrition Labels: The fewer, more recognizable ingredients, the better! Check labels for hidden, added sugars and artificial ingredients, often found in products like pasta sauces and protein bars.
- Women: your goal is less than 25 grams of added sugar per day
- Me: your goal is less than 36 grams of added sugar per day
#8. Beware of Marketing Tricks: Be cautious of labels like “natural,” “low-fat,” or “organic,” as they don’t always mean healthier.
- “Natural” products might still contain processed ingredients or high levels of sugar.
- “Low-fat” products often replace fat with sugar, and organic junk food is still high in sugar and calories.
- “Organic” doesn’t automatically mean healthier, soread labels carefully.
#9. Buy in Bulk (Smartly): Purchase bulk items like beans, oats, and quinoa to save money and time. Avoid buying bulk snacks or treats that lead to overeating.
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Try incorporting at least 3 of these tips your next trip to the store and see what happens! At the very least, you know know what to look for, anticipate and what to avoid! By becoming a more educated consumer, you can make better and healthier choices for you and your loved ones!