Grocery shopping… do you love it or dread it?
Whether you shop before, after, or in the middle of a busy week, it’s easy for that grocery haul to be on the back burner. And, if you don’t have a game plan for yourself, it can make for a less than ideal way to spend your time. But, with these tips, hopefully your mindset on grocery shopping can become more positive.
Learn to prioritize you and/or your family by planning and prepping food ideas for the week:
- Go around your kitchen and take stock of what you already have. This will allow you to know in advance what you don’t need to grab while you’re out, create less food waste, and save you money.
- Take a little time to brainstorm what might sound good to eat for the week. Whether you are yourself this question, or you’re asking other household members their thoughts, you’ll be able to create a game plan for yourself when shopping. Also, depending on your schedules for the week, this may affect meals and meal timing, so it is important to be mindful of. If you struggle with meal planning, check out some of the recipes I have here or sign up for weekly Nutrition Bytes. I also have a free meal planning template, a guide to creating performance meals, and a performance grocery list to help you along!
- Create a list of everything you will need. Pro tip: Leave a pen and pad of paper in a convenient spot or use an app on your phone to always have a list readily available. That way you won’t forget key or staple ingredients. Some of the meals you plan to make may have common main ingredients, too. If it is easier, visualize the grocery store you plan on going to and break your list out by section or aisle. This will make for a more efficient trip – saving you much-needed time! When making a list, make sure to include high-quality protein, energy-boosting carbs, and healthy fats. Keep in mind, you may decide to choose certain foods based on your goals.
Unsure of what items to look for in the grocery store?
- Produce: Look for in-season produce, aim for a variety of colors, and shop for unsweetened canned or frozen options.
- Carbohydrates: Aim for whole-grain options when possible.
- Fats: Olive oil, avocados, nuts, and seeds make good options for healthy fats.
- Protein: Look for lean protein such as chicken, pork chops or lean beef, shelf-stable tuna, jerky, fish, tofu, or edamame.
- Dairy: Look for healthy full-fat or reduced-fat options.
- Frozen foods: Fruits for smoothies or yogurt bowls, vegetables for sides.
- Canned items: Items able to be stored for longer like beans, diced tomatoes, tomato paste, and chicken broth are always good to have on hand!
4. Choose a day to go to the store to do your shopping. This part should come easy now that you have your meals and list prepared. If you can, plan for the same time and day each week to build a routine of grocery shopping. With a focused plan of what to get and what to prepare for the week, shopping will be a breeze!
Whether you are a master grocery shopper or it is something you would like to work on being better at, I hope this article helps!
Sources:
https://www.sportsrd.org/wp-content/uploads/2018/11/Healthy-Grocery-Shopping.pdf
https://www.mysportsd.com/optimal-performance-starts-at-the-grocery-store
Grocery shopping… do you love it or dread it?
Whether you shop before, after, or in the middle of a busy week, it’s easy for that grocery haul to be on the back burner. And, if you don’t have a game plan for yourself, it can make for a less than ideal way to spend your time. But, with these tips, hopefully your mindset on grocery shopping can become more positive.
Learn to prioritize you and/or your family by planning and prepping food ideas for the week:
- Go around your kitchen and take stock of what you already have. This will allow you to know in advance what you don’t need to grab while you’re out, create less food waste, and save you money.
- Take a little time to brainstorm what might sound good to eat for the week. Whether you are yourself this question, or you’re asking other household members their thoughts, you’ll be able to create a game plan for yourself when shopping. Also, depending on your schedules for the week, this may affect meals and meal timing, so it is important to be mindful of. If you struggle with meal planning, check out some of the recipes I have here or sign up for weekly Nutrition Bytes. I also have a free meal planning template, a guide to creating performance meals, and a performance grocery list to help you along!
- Create a list of everything you will need. Pro tip: Leave a pen and pad of paper in a convenient spot or use an app on your phone to always have a list readily available. That way you won’t forget key or staple ingredients. Some of the meals you plan to make may have common main ingredients, too. If it is easier, visualize the grocery store you plan on going to and break your list out by section or aisle. This will make for a more efficient trip – saving you much-needed time! When making a list, make sure to include high-quality protein, energy-boosting carbs, and healthy fats. Keep in mind, you may decide to choose certain foods based on your goals.
Unsure of what items to look for in the grocery store?
- Produce: Look for in-season produce, aim for a variety of colors, and shop for unsweetened canned or frozen options.
- Carbohydrates: Aim for whole-grain options when possible.
- Fats: Olive oil, avocados, nuts, and seeds make good options for healthy fats.
- Protein: Look for lean protein such as chicken, pork chops or lean beef, shelf-stable tuna, jerky, fish, tofu, or edamame.
- Dairy: Look for healthy full-fat or reduced-fat options.
- Frozen foods: Fruits for smoothies or yogurt bowls, vegetables for sides.
- Canned items: Items able to be stored for longer like beans, diced tomatoes, tomato paste, and chicken broth are always good to have on hand!
4. Choose a day to go to the store to do your shopping. This part should come easy now that you have your meals and list prepared. If you can, plan for the same time and day each week to build a routine of grocery shopping. With a focused plan of what to get and what to prepare for the week, shopping will be a breeze!
Whether you are a master grocery shopper or it is something you would like to work on being better at, I hope this article helps!
Sources:
https://www.sportsrd.org/wp-content/uploads/2018/11/Healthy-Grocery-Shopping.pdf
https://www.mysportsd.com/optimal-performance-starts-at-the-grocery-store
