When it comes to grocery shopping, planning ahead can make your trip a lot shorter, more efficient and a lot more enjoyable. As a mom of 2 ever hungry kids I feel like a visit to the grocery store can become a daily occurrence rather than a weekly one, so planning is absolutely key for me to ensure we stick to our budget but also to make sure we avoid food wastage and focus on healthy eating.
Most people plan what they need for a few basics and a few meals but how about planning for better health while you are at it?
First and foremost, when creating your grocery list, focus on foods that are nutrient-rich. If you are new to a healthy lifestyle journey this can sometimes be a challenge. There are often too many options available and if you are a novice at buying nutrient-dense food, a grocery shop can become overwhelming.
Here are a few foods to prioritise when out on your weekly grocery shop:
1. Fruits and Vegetables Rich in Antioxidants
Think RAINBOW when you are adding fruits and veggies to your shopping cart. Phytonutrients are found in brightly coloured fruits and veg, so you want to have an array of colours when you shop for these.
Did you know that plain frozen fruits and veggies pack the same nutritional punch as fresh ones? So stock up on the when you find them.
2. Healthy Protein Sources: Animal and Plant-based Options
I always encourage people to enjoy a combination of animal and plant-based proteins. Your body digests plant-based protein a lot easier than animal protein so it’s great to alternate protein sources to give your digestive system a break.
Some easy protein options include; eggs, lean mince, chicken breast, tuna, chickpeas, black beans, soya and nuts. The great thing with most protein sources is that you can freeze your meats and store dry foods such as your beans and nuts. This avoids wastage and constant trips to the grocery store.
3. Foods Rich in Fibre
Fibre is the cornerstone of digestive health. The average person gets in as little as 6-10g of fibre per day (men need approx. 30-35g per day and women 20-25g per day.) Dry goods like oatmeal, lentils, whole-grain pasta and some cereals can be great sources of fibre, iron, and magnesium.
Some extra tips:
Come prepared. Plan your meals and snacks as best as you can so that you know exactly what you are needing to buy. This saves money and reduces food wastage.
Don’t shop on an empty stomach — this will lead to impulsive choices and you will most likely add an excess of sugary and starchy foods to your basket.
