Grocers know that most purchasing decisions are made in the store. We are tempted by strategically- placed impulse-items and “specials” on the endcaps. These store strategies can make grocery shopping a challenge when you’re trying to manage your weight. Developing smart shopping skills can help you bring home more of the foods that will support your healthier lifestyle (and leave that “other stuff” at the store)!
Steps for Shopping Smart
• Planning your meals weekly, using a list, shopping when you’re not hungry, and limiting your trips to the grocery store cuts down on impulse buying.
• Clip coupons only for those items that support your goal to eat healthier.
• Keep an ongoing shopping list in your kitchen or use an App or Memo feature on your smartphone to record something as soon as you notice you need it. Apps and notes are handy since most people rarely go anywhere without their phones and may help prevent that common problem of forgetting your grocery list at home! Some apps even allow you to share lists so family members can have access, too.
• Shop at the same store regularly so you get to know the layout. This means you can speed through your list quickly, shopping only the aisles where you need specific items. For many grocery stores, evenings after 8 pm are the quietest time to shop.
• Avoid stores that offer samples or shop during “off times.”
• Only buy bulk sizes of vegetables and fruits and buy “treats” and other high calorie foods in the smallest size possible. Keep in mind, whatever you bring home is what will be eaten. Some people decide to keep foods like ice cream out of the house and instead just go out for an ice cream treat on occasion.
• If your budget allows, pre-prepped or already cooked foods can make it easier to cook and eat at home instead of running out for fast food. Examples include rotisserie chicken; cut-up fruits; bags of salad mixes, baby carrots, Brussels sprouts, chopped winter squash, green beans, beets, or edamame; pre-washed lettuce; and cooked dried beans (in cans or cartons).
• To avoid having to return for forgotten items, review your list before you leave the store.
• Put food away as soon as you get home. Except for a fruit bowl, avoid leaving food on the counters where it may tempt you to start snacking.
• Consider online grocery shopping and home delivery services to save time and avoid impulse shopping.
Smart Shopping List
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