Healthy eating: Making healthy choices when you shop
What can you do to get started?
The key to grocery shopping for healthy eating is to plan ahead. This may take some time at first, but after a while it gets easier. You can also save your shopping lists to use again, or you can keep a list of things you buy often, such as milk, bread, or fruit. Planning ahead may even help you save time and money.
Plan your meals
- Choose a menu for your main meals. You may want to plan menus for a week or for 3 days. It's up to you. Do what works best. You can also plan to double a recipe and divide it into single meal portions to freeze for future meals. If you do this, be sure to adjust the amount of ingredients on your shopping list.
- Think about how much time you have to prepare your meals, and choose recipes that fit that time frame. For example, you may need to make most of your meals in less than 20 minutes, but maybe you have time to make one recipe that takes longer. It is also a good idea to plan for those days when you don't have time or energy to prepare anything. Choose healthy, ready-to-eat meals, such as frozen dinners that are lower in fat, calories, and/or sodium that you can heat and eat quickly. You can add vegetables, a glass of milk, and fresh fruit to complete these meals.
- In addition to breakfasts and lunches, plan for snacks. You can buy fresh fruits and cut-up vegetables that are ready to eat and great for healthy snacks. Other healthy snack options include low-fat or nonfat yogurt or cheese, nuts, dried fruits, and whole-grain crackers.
Make a list
- When you have decided on your menu, check to see which items you already have. Then make a list of the ingredients you will need to buy at the store.
- Some people find it helpful to organize the shopping list into sections that mirror the layout of the store. If you are unsure about this, ask the store manager if he or she will give you a tour of the store. See an example of a menu plan and grocery list
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Be realistic
Healthy eating is also about setting realistic goals. Allow yourself to add something special to your list, such as a favorite dessert or beverage. As long as you have healthy portions and get regular exercise, it's okay to treat yourself now and then.
Eat a meal or snack before you shop so you aren't hungry at the store. This way you won't be as tempted to buy less healthy foods, such as candy, chips, or fast food, to satisfy your hunger.
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Why is grocery shopping an important part of healthy eating?
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| Author: | Merrill Hayden | Last Updated: February 19, 2008 |
| Medical Review: | Ruth Schneider, MPH, RD - Diet and Nutrition Rhonda O'Brien, MS, RD, CDE - Diabetes Educator | |
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