Grocery Shopping
For me, meal planning and grocery shopping are a couple of my favorite things. I find it enjoyable to create weekly menus for my husband and I, incorporating new interesting recipes. After the menu planning, I am ready to totally geek out at the grocery store. I enjoy going down the aisles reading nutrition labels and seeking out new products that I have never heard of before. I know this is not how everyone feels about the grocery store. For some, the grocery store is an overwhelming place filled with countless food items, many of which you may not even know what to do with! So let’s talk about a few techniques you can use to make grocery shopping a bit easier for you.
Plan Ahead
Everyone approaches grocery shopping differently and that is totally ok, but if you are someone that hasn’t quite found your method to shopping and you need some guidance, I hope this tool is helpful. A great first step is planning ahead. In this planning phase you are still at home- you haven’t left for the grocery store yet. For me, I typically plan for my grocery trip to last us about 1 week. The planning ahead phase is important to help you save time and money at the store. This keeps you from spending a lot of time at the store and over-purchasing items you don’t need for your menu
- Check the sales. First, check the sales at the grocery store.
- Menu plan. After you see what is on sale, start planning a menu for the week. Try to choose meals that include the sale items to the best that you can so you can save a few bucks. Keep in mind, when you are planning your menu for the week to not just consider dinner but also be aware of breakfast, lunch and snacks! I take note of which meals will make leftovers so that my husband and I will have leftovers for lunch the next day.
- Make the list. Once you have fully created the menu for the week, now it is time to make a list. When I make the list, I like to do it on the grocery store app (if this is an option for you). This can be a helpful for those who are shopping on a budget to keep track of what the total will be. Remember to be specific when you are listing ingredients by writing “2 tomatoes” instead of just saying “tomatoes”. This helps me avoid overbuying and wasting money/wasting food that doesn’t get used. When I make the list I will typically set up shop in the kitchen so I can check my supplies while I make the list. Go through each menu item and think about ALL the ingredients you need for that item. Remember not to only think about the main dish, think about the sides you will serve with it too. As you go through the ingredients you need, check your pantry or fridge to see if you need to buy more of that ingredient or if you already have it. This again can help save money by preventing over purchasing and food waste!
- Now that you have gone through all of the dinner menu items, now think about what you and anyone in your household will need for breakfast, lunches and snacks!
What should I have on my list?
Fruits and vegetables- The USDA recommends that ½ your plate be filled with fruits and vegetables at meal times so this is always on my grocery list. Decide which fruits and vegetables you want to serve with each meal. Keep in mind that buying fruits and vegetables can include fresh, frozen or canned, whichever works better for you. I typically buy a combination of fresh, frozen and canned.
When you are purchasing fresh fruit and vegetables try to include a variety of colors. This ensures a variety of vitamins, minerals and phytonutrients which are produced by plants to protect themselves against pests and disease. Phytonutrients may also help prevent certain diseases in humans. In the fresh produce section you have the option sometimes to purchase the whole fruit/vegetable or a pre-cut, pre-packaged item. If you are someone who doesn’t want to take time cleaning and prepping your produce, then opt for produce that is already cut up and ready to eat if you can afford the extra expense.
You may have heard in the past to avoid canned food but that is not necessarily the case. Canned fruit and vegetables can contain high levels of sodium and added sugar. When you purchase canned vegetables look for low sodium or no salt added options. Also, before you use the canned vegetable consider dumping out the liquid and rinse the product to remove additional salt. With canned fruit be aware of added sugar. Be sure you purchase fruit that is canned in 100% juice with no added sugar rather than fruit that is canned in syrup.
Frozen fruits and vegetables are also a great option. I always have frozen steamables on hand to throw in the microwave for a quick vegetable to go with a meal. This comes in handy when my fresh vegetables are gone or when I need a quick side dish. Frozen fruit is also a great option for smoothies, but be sure there isn’t any added sugar. Having canned and frozen fruit and vegetables on hand in addition to fresh is a great idea because they last much longer so you can use your fresh produce first before it goes bad and then switch to your frozen and canned options.
Protein– Protein is another important food group to include during your grocery trips. Meat is typically the most expensive item on my grocery list. I try to wait until there is a sale on meat if possible to save money. Other great protein options include quinoa, beans, nuts, tofu, eggs, cheese or yogurt. Keep in mind when planning meals that fish such as salmon or tuna make great main dishes and include high levels of Omega 3 fats which is important for heart health!
Grains– Grains are an important part of the diet but these can easily be over-consumed. The USDA recommends 3-8oz of grains each day and 50% of your grains to be whole grains. The USDA has a resource that can help you see what equals 1 ounce of grain. When you are seeking grain items, aim for 3-4 grams of fiber per servings if possible. With grain products, also be aware of sugar content, the lower the better. Typically the cereal aisle will have many products high in sugar trying to lure in your children so beware. Kodiak cake mix is a great option to grab for breakfast. This whole grain pancake mix is high in protein, low in sugar and high in fiber with 5grams/serving!
Dairy– Dairy is a great source of calcium and vitamin D. If you have a milk allergy or lactose intolerance, shopping for this food group may look a little different for you. Dairy can include cheese, yogurt, milk, cottage cheese. When purchasing yogurt keep in mind the added sugar can add up quickly. Milk typically has approximately 12 grams of natural sugar (lactose), but the added sugar is what you should be aware of. Consider buying a plain yogurt and adding your own fresh fruit, vanilla, cinnamon or a hint of honey to flavor it. Cottage cheese is another great snack that can be found in the dairy section. Cottage cheese can be high in sodium but don’t let this deter you, just keep portion sizes in mind when you are eating it. I enjoy cottage cheese with pears, I saw my mom having this as a snack when I was young and thought it was gross, but now I see it as a satisfying snack full of protein.
What's on my grocery list?
Of course this is not my entire list, but here is a list of some of my staple items.
Pantry items
- Larabars
- Zevia
- Triscuits
- Unsweetened applesauce
- Popcorn
- nuts/trail mix
- Canned beans (Black beans, pinto and white beans)
- Kodiak Cakes
- Rolled Oats
- Whole wheat bread
- Stewed tomatoes (great for soups)
- Dried lentils
- Whole grain pasta or Banza noodles
- Extra virgin olive oil
Refrigerated Items
- Eggs
- Milk
- Chicken
- Yogurt
- Cheese
- Ground Turkey
- Peppers
- Broccoli
- cauliflower
- Spinach
- Hummus
- Carrots
- Fresh Fruit- Apples, bananas, clementines, berries (whatever is on sale/in season)
Frozen Food
- Frozen veggie burgers
- Steamables (a quick and easy vegetable to add to dinner)
- Frozen fruit (great for smoothies!)
NOW YOU ARE READY TO GO TO THE STORE!!
Navigating the Store
Now that you are at the store after a couple hours of preparing at home where to begin? Oftentimes you hear people tell you to “shop the perimeter”. Although this is typically where you find the fresh fruits, vegetables, fish, meat, and dairy, inside the aisles can have nutritious food as well as lower cost foods if you are shopping on a budget. In the aisles you can find canned fruits and vegetables, beans, whole grains, dried beans and frozen items which we already discussed could be a great part of your diet. Begin going down the aisles one by one starting with pantry items. Save refrigerated and frozen items for last so that they do not thaw or get too warm while you are shopping.
Whether you geek out over shopping or feel overwhelmed, these steps can improve your shopping experience. Best of luck on your next shopping adventure!