Grocery shopping—typically a love-hate relationship.
From planning your shopping trip to managing your list (and remembering to bring it!), and dealing with kids who (inevitably) discover must-have treats—the struggle is real!
What should be a quick stop often turns into a time-consuming ordeal that leaves you exhausted and overwhelmed.
Then, there’s the weekend chaos…
Good luck waiting in long a$$ lines or navigating self-checkout where something always goes wrong.
It’s no wonder many people feel stressed by meal planning, shopping and prepping—it’s a lot!
But don’t worry, I’ve got you covered!
As a nutrition coach, I’m here to help you master the grocery store and become a pro shopper.
With these simple strategies, you’ll breeze through the store in under 20 minutes, saving your time, sanity and energy while making smarter, healthier choices!
No more thinking you don’t have time to shop and prep healthy meals!
No more feeling unsure what to buy or what actually are the better, healthier options!
No more leaving the store feeling like ya got bamboozled buying allllll the snacks ya didn’t want and will end up eating!
After learning my best strategies, you’ll no longer struggle with what to buy or get tricked by flashy labels.
Instead, you’ll shop with confidence, knowing you’re choosing the right products for your body and goals – cue the results!
In this blog, you are learning:
- How to avoid grocery store trickery
- How to become a pro-shopper in 20 minutes or less
- What to buy—and what 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 persuading you to buy “healthy” options, making you think you’re a smart, health-conscious shopper, when in reality, that might not be entirely accurate.
In fact, grocery store trickery could be a BIG reason why you aren’t getting results! 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:
- Essentials like milk, eggs, and bread are placed at the back, forcing you to walk past aisles filled with tempting snacks and processed foods.
- Endcaps are loaded with sale items and indulgent treats to grab your attention.
- Checkout lines are stocked with impulse buys—candy, gum, and other small items you / your kids can’t resist!
Eye-Level Targeting:
- The most profitable products—usually sugary or processed foods—are placed at eye level.
- Kids’ favorite snacks are often placed at lower levels, making them harder to avoid (parents – you know how this goes “Mom/dad, I *want* that!”)
Ambiance & Atmosphere:
- Stores use lighting and music to encourage you to linger longer and spend more $$$.
- Aromas, like fresh bread or rotisserie chicken, stimulate your appetite and lure you into making (unneceassry) purchases.
Packaging & Labels:
- Flashy labels and bright colors are designed to catch your eye, especially in the snack aisles!
- The ‘health halo effect’ uses buzz words like “natural,” “low-fat,” or “organic” to give the illusion that product is healthy, even when it’s not.
Promos & Discounts:
Sales like “buy one, get one free” and discounted prices are often placed on processed foods so you’re more tempted to buy!
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HOW TO BECOME A PRO SHOPPER
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 my 7 tips to streamline your shopping, make healthier choices and get in and out in under 20 minutes:
#1. Start with a Plan: Write out your meals and shopping list before heading to the store to avoid impulse buys. This keeps your trip quick and focused!
#2. Shop the Perimeter: Stick to the outer aisles where you’ll find fresh produce, lean proteins, dairy, and whole grains—all your healthy essentials!
#3. Prioritize Protein, Produce, Smart Carbs, + Healthy Fats:
- Protein: Choose lean meats, eggs, tofu, and beans. For red meat, opt for lean cuts like sirloin or 90% lean ground beef.
- Fresh Produce: Load up on colorful fruits and veggies, especially seasonal produce—it’s fresher, tastier and often cheaper.
- Smart Carbs: Opt for sweet / regular potatoes, beans and fruits–these provide fiber, sustain energy and stabilize blood sugar levels. For breads, pastas, and rice, look for “100% whole grain” labels.
- Healthy Fats: Pick heart-healthy fats like avocados, nuts and olive oil. Avoid unhealthy fats – trans fats and hydrogenated oils – found in processed foods/snacks.
#4. Avoid the Center Aisles: Stick to aisles you actually need, avoiding the ones packed with processed junk food.
#5. Read Nutrition Labels: The fewer, more recognizable ingredients, the better! Watch out for hidden sugars and artificial additives, especially in items like pasta sauces and protein bars.
#6. Beware of Marketing Traps: Terms like “natural,” “low-fat,” or “organic” aren’t neccessarily healthier. Read labels carefully to avoid misleading products that derail your goals:
- “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 read labels carefully.
#7. Buy in Bulk: Purchase bulk items like beans, oats, and quinoa to save money and reduce trips to the store. Avoid buying bulk snacks or treats that lead to overeating.
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Try incorporating 2 of these tips on your next shopping trip and see how it changes your experience and saves time! By becoming a more informed shopper, you can set yourself and your family up for suceess! You’ll shop smarter, eat healthier, save time, energy and sanity, and get better results!