The Eating Buddy – You versus The Grocery Store

Walk into a grocery store and just stand there for a moment. In your minds eye walk through the store. How do you shop? What do you buy? You know most of us will spend more time at a mall or a home improvement store compared to the grocery store. Face it most of us walk in grab a cart, race through the aisles and make a bee line to the check out lane. Do you realize what you do in a grocery store has a large part in your health and fitness. Take your time. Smart choices make for a fitter and healthier you and family.

So let’s go over some of the basics even before you push the cart.

1. Start around the perimeter of the store. For the most part the perimeter is the best place to fill up that cart with healthier choices. Generally this is where you will find the fruits and vegetables. The majority of the fish selections, meats, poultry and dairy products are also found here. Once you do this your base has a good start, now you can enter the aisles. Be careful! Keep a lookout for healthier selections that focus around 100% whole grain breads and pastas.
2. But eating healthier is so expensive! I hear this all the time. I just think really? So you think eating out for $20 or $30 is cheap? As you walk into the grocery store ask yourself when buying your food today are you looking for convenience or price? Convenience? You will pay more. Two examples: Salad. You can buy a bag of salad or buy a head of lettuce along with the additional vegetables. The bag will cost more. Chicken. Boneless Chicken versus a whole Chicken. Boneless will cost more and serve less, but it might be worth it. That is up to you.
3. Ready to go down the aisle? The products with the premium prices are generally at eye levels. As you shop keep an eye above and below these products. Just make sure the products below are at least the same in the nutritional area. Plus, if you decide on the boneless chicken this might a place you can make up some savings. Oh yea, STOP BUYING THE SODA! Grab a couple of gallons of water and reuse them. Generally there is a water machine that fills the gallon back up for $.49! If anything in a grocery store has NO nutritional value it is SODA!
4. Buy in bulk. This does not mean getting the 6 lb. jar of Peanut Butter at Costco or the 5 lb. Hersey’s bar at Sam’s. Buying items like steel cut oats, beans, rice or potatoes are a better idea. Buy the staples you use in many of your meals.
5. Summer, fall, winter and spring. Take full advantage of what the season provides. I especially like this as we move into the summer months. The selection of fruits and vegetables is awesome. In fact go to a local farmer’s market is even a better choice because the food is local, fresher and you get some fresh air!
6. Nutritional facts. These labels came into being around 1994 with the goal of providing a bit more information to help us lead a healthier lifestyle. These labels may not tell the whole story, but the certainly help. Most people use these labels to keep track of calories, but they should also look at the ingredients and serving sizes. Especially the first time through the grocery store take the time to compare what you normally buy with products that sit near your product. Who knows you might find a better choice.
7. Low Fat and Light could be bad. Don’t believe all the hype and marketing. Study those labels. The labels will draw you a better picture than a box or bag touting low fat (probably has more sugar) or light (watch the serving size).
8. Saving money important? There is a good chance the store brand is the same as the brand name. Just compare the facts and probably save a few bucks.
9. Lettuce does not grow in a bag. As mentioned above, a head of lettuce is cheaper than the bag. Ask yourself am I buying this because I need the convenience or just because…
10. Shop for bargains. I am not a fan of coupon’s. One reason is they take too much time, but the bigger reason generally the food they are offering on the coupon is well for a lack of better word… JUNK. If it is a matter of spending a little more for better or healthier food I will do it. That does not mean there are not good deals out there, but again be smart.

Well that is my top ten list. Your diet is a big part on how your journey is going. It is going good, then your probably purchasing wise choices at the grocery store. If it is not going well, well drop the Ho-Ho’s and take a little more time at the gorcery store making wiser choices.

Until next time Your Fitness Buddy…