Conquer Your Cart: Grocery Shopping Tips for Better Nutrition
Does grocery shopping feel like a puzzle you just can’t solve? You’re definitely not the only one! Between deciphering labels and dodging misleading claims, it can be a challenge to make the right choices.
Rebecca, our in-house nutrition coach, is here to share some of her favorite tips for navigating the grocery store and filling your cart with nutritious options that aren't a pain to prepare.
Learn to Love Labels
Let’s face it: nutrition labels can be intimidating. Let’s break it down so you can shop confidently.
Portion Size: The first thing you should check. Sometimes a package that looks like a single serving is actually two or more servings!
Protein, Fat, and Carbs: These are the building blocks of your diet. Do you know your personal goals for these nutrients? Whether you’re looking to boost protein intake or balance your carbs and fats, Rebecca can help you figure that out through personalized nutrition coaching. Every BODY has different needs!
Understanding these basics can change how you fill your cart. Keep in mind that it's not all just about the numbers. The groceries that work for you may be different for your body and where you are on your wellness journey.
Busting Major Grocery Myths
Have you ever heard that freezer food is bad for you, or that you have to give up sweets for good nutrition? Let's debunk these myths once and for all.
Freezer Food is Bad: FALSE!
The freezer aisle is not the enemy! Fresh frozen veggies, fruits, and even prepared meats can be lifesavers. If you know what to look for, you can find nutritious options perfect for busy weeknights!
Protein-Packed Options Are Always Good: FALSE!
Just because something is labeled "protein-packed" doesn’t mean it’s your best choice. Some of these options are high in calories and fats and often don't have that much protein, especially when your goal is to get 30 – 40g a meal and ~20g+ in a snack.
You Can’t Have Sweets: FALSE!
Good news: sweets are not off the table, and there are tons of great options that can help curb that sweet tooth (and they aren't just fruit!) Some of Rebecca's favorites include:
Alyssa’s Healthy Oatmeal Bites, Chocobites, and Vegan Bites: Each cookie has just 45 calories and is loaded with fiber, perfect for crumbling over yogurt. You can usually grab them in the bakery section.
Skinny Dipped dark chocolate peanut butter cups: For Reese's fans, these peanut butter cups are great, only have 70 calories and 2 grams of sugar each, and won't send you on a blood sugar roller coaster.
Goodpop froyo bars and popsicles: For those of you who are dairy-free, Goodpop offers portion controlled 80 calorie froyo bars, as well as no sugar-added popsicles with only 25 to 40 calories each, perfect for an after-meal sweet treat.
Quick Fixes for Healthy Eating
Think your freezer or the convenience section can’t be part of a healthy diet? Think again! They can be your best friend when it comes to maintaining your nutrition goals.
Veggies: Pre-cut or pre-spiraled produce makes eating veggies a breeze. Look for zucchini or squash spirals in the fresh or frozen section, and search for brands like Bird’s Eye or Green Giant for convenient microwavable and steamable options.
Proteins: Stores like Costco and Whole Foods have excellent ready-to-eat protein options. Great choices include chicken strips and tenders from Caulipower, RealGood, and Tyson, or sliced grass-fed beef sirloin, sous vide chicken and pork from Costco, and prepared shredded chicken and grilled salmon from Sprouts. All the work is done for you!
Healthy Fats: Need a boost of healthy fats? Quick sources like chia seeds, flaxseed, avocado or pre-made hummus are great easy additions to your meals.
Meal Planning and Prep Tips
Meal prepping doesn't have to be a chore! Here are a few easy tips you can follow to get started.
A realistic plan is better than no plan at all. If preparing a meal each night is not feasible, then find what works for your schedule. Maybe preparing a few meals ahead of a busy week works best for you.
Think ahead when you are planning. What are things on your calendar that might make eating healthy a challenge? Are there days of the week when it would be helpful to have a meal prepared and ready to go in the fridge or freezer?
Leftovers are lifesavers! Don't be afraid to cook a little extra!
You can save time by bulk-prepping your proteins at the beginning of the week or using a crock pot or "sheet pan bake" to cut down on prep time throughout the week.
Channel your inner Sandra Lee and keep it semi-homemade. Think prepared protein with some easy freezer veggies, or make a quick salad loaded with tasty bites.
You DON'T have to prepare and package tons of meals at the start of the week, but having simple, ready-to-go ingredients that you can throw together in a pinch can help save you from a few drive-through trips.
Your Personalized Wellness Journey
Feeling more confident about making smarter grocery choices? At CORE57, we are all about helping you build sustainable nutrition practices that educate, empower, and guide you through all of the confusing info out there. Eating well for your goals doesn't have to be painful or restrictive. We are here to help you fuel your body for life, in a way that works for your body!
Ready to take the next step? Sign up for nutrition coaching with Rebecca to get personalized guidance and ongoing accountability.