Grocery shopping–you either love it or….you don’t!
From mapping out time to get to the store and drafting a list to remembering 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 fill you in on 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 – booyah!
Most importantly, learning to shop smart is a 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!
Learn best practices so that you can confidently choose the right options that fuel your body, support heart health, help with weight management, and boost energy levels!
By focusing on what you need and avoiding what ya don’t, you will turn shopping trips into a key tool for reaching your health and fitness goals – who’s excited??!!
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GROCERY STORE TRICKERY
Grocery stores have mastered the art of pursuasion – strategically getting you to buy what ya don’t need without you even knowing!
This includes convicing you you’re a ‘healthy shopper’ when in fact, it may not be 100% true.
In fact, grocery store trickery could be a BIG reson 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 at the Back: essential items like milk, bread, and eggs are at the back of the store; focring 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 walk 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:
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- 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: as parents, you’re well-versed with this: items targeting kids are placed on lower shelves, within arms and eyes distance – cue the “Mom/dad I want this!”
Ambiance & Atmosphere:
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- Lighting and Music: 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:
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- Bright Colors, Flashy Labels: items with bright, bold packaging and attractive labels are often found in snack aisles so they 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:
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- Buy One, Get One Free: promo’s like “buy one, get one free!” or discounted prices on products that are highly processed or unhealthy, making them more tempting, even if you don’t need them.
- Special Offers on Junk Food: often used on junk food or processed items, leading you to stock up on things that aren’t necessarily good for your health.
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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 strategies to simplify your shopping routine, make healthier choices and get what you need to feel your best and hit your goals!
#1. Start with a Plan Plan your meals BEFORE heading to the store! Write out your menu and list of ingredients to avoid impulse buys.
#2. Shop the Perimeter Focus on the outer aisles where fresh produce, lean proteins, dairy, and whole grains are located. Avoid/minimize time spent down 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 often fresher, tastier and more affordable!
#4. Choose Smart Carbs items like sweet potatoes, beans and fruits to 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 Proteins items 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 items like avocados, nuts, seeds, and olive oil. Avoid unhealthy fats such as trans fats and hydrogenated oils.
#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.
For women, your goal is less than 25 grams of added sugar per day 36 grams for men.
#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, so make sure to read 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 can lead to overeating.
#10. Skip Sugary Drinks Stick to water, unsweetened tea or coffee and avoid sugary sodas and juices. These drinks offer no nutritional value, lead to blood sugar spikes/crashes and leave you craving more.
#11. Check Freezer Aisles for Convenience Frozen fruits and vegetables are just as nutritious as fresh produce and last longer! Be mindful of frozen vegetables with added sauces or seasonings that increase sodium and unhealthy fats.
#12. Limit Packaged Foods Opt for foods in their most natural state. Many packaged products like veggie chips or protein bars are highly processed and contain very little of the ingredient they’re marketed as.
#13. Shop Full, Not Hungry To avoid impulsive, unhealthy puchases, NEVER Never shop hungry! Eat a meal or healthy snack before shopping to avoid temptation.
By planning your meals, sticking to your list, and focusing on fresh, whole foods, you can simplify your grocery shopping and make healthier choices. Avoid marketing tricks, read labels, and shop the perimeter to ensure your cart is filled with nutrient-rich foods that align with your health goals. With these strategies, you’ll transform grocery shopping into a key step towards a healthier, more vibrant lifestyle. Happy shopping!