Everything starts with a visit to the supermarket! If you set the goal to eat healthy and make good choices it’s important not to underestimate the importance of grocery shopping.
Supermarkets are sophisticated marketing systems and everything we see in the shelves, sample booths and even the light & smell are intentionally created to make us buy more, to consume more. So don’t make a fool of yourself and stick with your shopping list!!!
If you manage to avoid the cookies, sweets and all that jazz you should already be proud of yourself as these foods are normally in a central spot, easy to reach and sold in bulk (not to speak about the discounts, gift cards, promotions, etc 🙂 we have all been there, right?!)
At the supermarket the most important thing is to be able to read the labels. I’ll be sharing a blog post on how to read the labels as I feel that we are often tricked by words as light, no added sugar, rich in fiber, no additives, low fat, etc. It took me a while to fully understand the science of labels to be honest 😉 However once you master it, everything gets a loooot easier!
Some tips to successfully shop at the supermarket:
- Plan your meals ahead and create a list with the foods you REALLY need to buy;
- Don’t go shopping hungry, as it often leads to impulse purchases;
- Don’t be tempted by free samples! Again, if you aren’t hungry you will more likely say “No”
- Read the labels before you buy food that comes in a package.
What do I do?
I always go to the farmer’s market on Saturday morning! I simply love the huge variety of fresh fruits and vegetables and the prices are a lot more convenient. As an extra benefit you also support local farmers improving local and national economy.
Grocery shopping also works as a (kind of) workout session for me. I live 3,5 km far from the market and I always walk both ways with my food trolley! 🙂
I normally alternate the fruits and vegetables I buy on a weekly basis, and I tend to categorize fruit as breakfast, “dessert” and “snack fruits”.
My weekly shopping list would look like the following:
Veggies: Always 3 different types per week plus tomato.
Breakfast Fruits: Berries in general (blueberries, blackberries, raspberries), strawberries, papaya or banana (not every week) and passionfruit.
Dessert Fruits: Peach, Orange, Watermelon, Melon.
“Snack” Fruits: Apple or Banana on weekdays (Normally I choose these fruits for afternoon snack or pre workout if it’s a cardio/ gym class day). Mango on weekends – Not always though. Sweet treat: Cherries or Figs (not often as they are high in sugar – 27g to more specific).
Complex carbs: Either avocado or sweet potato (sometimes quinoa and beans).
Fish: Fresh salmon, fresh tuna, prawns and sea bream.
Meat: Chicken breast or Turkey. In the Netherlands I barely eat red meat, I save it for when I’m away 🙂
Hence my life is a lot easier as I get almost everything at the Farmer’s Market, where I’m not tempted by sugary and processed food. Then when I go to the supermarket I’ll only have to pick the products I need right away.
At the supermarket I get:
- o% quark
- Almond milk
- Rice crackers
- Smoked salmon
- Coconut water
It’s not that difficult, is it? It’s all about making good choices! 🙂
I also get my beautiful tulips every other week 🙂