If someone asks you, “Do you like to shop?” – What is your answer? And what comes to your mind? I believe that despite reading the headline of this post, you most likely thought of clothes, shoes, or other personal items when reading the word “shop”. You probably didn’t think about Grocery Shopping. I really like to go grocery shopping, and going down every aisle – it’s a little like a scavenger hunt for me. I like to see what new products are available, read labels, research items that a client has asked me about – so it is an adventure experience for me!
I realize that isn’t normal – most people don’t get the same endorphin release from grocery shopping as they do from buying a new pair of shoes, electronics, tools, jewelry and other personal things. Obvioulsy, shopping for food is a necessity, whether it’s at the grocery store or at a restaurant. I’ve already discussed strategies for Dining Out on Day 24– today I want to give you 5 Steps to Create a Healthy Shopping Cart!
You will find that following these steps will simultaneously help you with Meal Planning; because you have to think ahead.
1. Schedule Your Shopping Trip
You probably notice a theme running through my 31 Days to Being Healthy & Happy – using your schedule to manage your health! If you don’t carve out time during your week to go to the store you probably are eating take out food more often because you don’t have food ready at home. If you use a food delivery service (here in California there are many stores that deliver, or you can use an app and pay someone to shop for you, and organic produce delivery is very popular) you still want to schedule when you place your order and when it’s delivered.
You also need to consider which store you are going to go to. I shop several places including the local grocery store, specialty grocery store, the corner produce market and a warehouse store. I’ll schedule a trip to the warehouse store every other month or every 3 months and stock up. I shop about once a week at the regular grocery store, I buy produce twice a week, and go to the specialty grocery store every 3-4 weeks.
Be sure to allow yourself enough time. For a typical family of 4 a weekly grocery trip will probably require at least 2 hours. Factor in your drive to and from the store, shopping time and putting everything away. If you aren’t sure how long it really takes then time yourself next trip!
2. Take Inventory & Make a List
Look in your refrigerator, freezer and pantry and check your supply of staple items, these would be the foods that you eat almost every day. It is going to differ from person to person. For example one of my staple items is Almond Milk because I use it to make my protein drink and I have that for breakfast 4 or more days each week. This is one of the items that I always buy at the warehouse store and get 2-3 cases at a time, so I know if I’m low on Almond Milk that I need to schedule a trip to the warehouse store.
Inventory the store ads too! You can take advantage of sale items and purchase more and use your freezer. As you are taking inventory start your list. I often will make 3 lists, one for each different store! (I don’t go to all of them on the same day, but this way I’ll have the list ready). Create your list on paper or electronically!
Write your list in sections and in the order you walk through the store. Do you go to the Left or Right when you walk in? Start with that section. If that seems like too much planning at least keep similar items together. Produce, Meat, Cereal, Beverages etc…
You might want to review Day 19, 5 Simple Steps to Eating Clean to help put together your list.
BONUS TIP: Make your list a day or two before you have scheduled your time to go to the store. If you get in a habit of doing things the same day each week it will get easier and easier.
3. Have a Snack
You all have heard this – Don’t Grocery Shop When You Are Hungry! You will easily be tempted to buy foods that are NOT on your list and are less healthy because you are hungry. If it has been more that 3 hours since you last meal definitely have a quick snack.
4. Shop The Perimeter
If you are trying to eat healthier and nourish your body with good foods, most of the food that you’ll be buying will be on the perimeter of the store, and less in the aisles. Why? Fresh Food surrounds all of the processed food in the middle!
Beware of End-Caps and displays – sometimes you might find great healthy items being promoted, but usually not. (this is what Step #3 is so important!)
If you didn’t check store specials when you made you list, and you see something that you normally buy, it’s ok to go “off the list” for those items.
5. Restock
Now that you are back home take time to put everything away in an organized fashion. Meats can be in the refrigerator for a day or two before you freeze them, so it’s ok to wait until you open the “value pack” of chicken breasts to put the remaining in the freezer. Remember to label and date the food item.
When I shop at the warehouse store I will often schedule some of my restocking for the next day; fortunately I have a second refrigerator/freezer in the garage so that makes it easy.
If you follow these 5 Steps to a Healthy Shopping Cart you will find that the experience is easier and you will be eating healthier foods more often!
Health & Bliss to You,
Susie
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