How to Combat the “Grocery Store Scaries”
Shopping for groceries can oftentimes feel overwhelming, especially if you are shopping without a list or plan. We may forget staple food items or purchase items that we already have, which can lead to overspending and increased food waste.
Here is a fool-proof guide to follow next time you go grocery shopping to ensure healthy and delicious meals to last you all week!
Vegetables: Aim to pick up 3-4 vegetables every week. (Try to include at least 2 green leafy vegetables!) Some examples include spinach, cucumbers, asparagus, carrots, tomatoes, broccoli, Brussels sprouts, bell peppers, and green beans. Vegetables are packed with beneficial antioxidants and can be easily added to any meal. Vegetables can be eaten raw in a salad or cooked alongside a protein and carbohydrate source.
Protein: Try to buy 2-3 protein sources each week. Chicken, tuna, salmon, eggs, and shrimp are great options to pick up to supply meals throughout the week. Vegetarian protein sources include beans, nuts, lentils, tofu, and yogurt. Protein is important for maintaining muscle mass, promoting satiety, and controlling blood sugar. For a balanced diet, aim to include one serving of protein with each meal.
Carbohydrates: Add 2-3 carbohydrate sources to your cart. Carbohydrates fuel our brains and bodies with energy! Aim to choose whole grain carbohydrate food items to provide extra fiber, vitamins and minerals. Some examples include brown rice, whole or sprouted grain breads, bagels or wraps, quinoa, and whole wheat pastas.
Fruits: Aim to buy 1-2 fruits to have throughout the week. Fruit is a great source of fiber, vitamins, and minerals that can easily be added to our meals or eaten as a snack. Berries, such as blueberries, strawberries, and blackberries are packed with antioxidants that help fight cell damage. Bananas are easy to take as a snack or throw in a smoothie. Fruits that can be bought in bulk such as apples or clementines are also great to take on the go!
Snacks: Picking up 2-3 grab-and-go snacks to have in between meals can be super helpful! Snacks that tend to be higher in protein will help satisfy hunger before we are ready for our next meal. High protein balanced snacks include nuts with fruit, vegetables with hummus, Greek yogurt with granola, and whole grain crackers with nut butter.
FUN FOOD: We all deserve a treat! Pick up at least 1 fun food to have throughout the week. This could be your favorite dessert or snack. It is important to understand that all foods fit in a balanced diet.
This outline can be utilized during any weekly grocery store trip. By practicing the tips above we hope you will be able to:
Reduce food waste
Implement new food items
Decrease shopping time
We encourage you to rotate food items as much as possible to introduce variety into your daily diet!
