Smart Shopping

It pays to have some “nutrition sense” when grocery shopping. Why? You get value for money not only in terms of quantity but also in the quality of foods that you purchase.

Your grocery bill is so long but do you actually pay for items that will keep you well nourished and healthy? Does grocery shopping contribute to your weight issues? It’s about time you carefully examine what goes into your shopping cart.
A “nutri-sensible shopper” should be well prepared before hitting the grocery or supermarket.

If planning menus and listing ingredients are tedious, at least take a few minutes to check the refrigerator and pantry for items that need to be restocked. Make a list of things that you need to buy. This will save you time when you do your actual shopping and will help you stick to your budget.

Never go to the grocery when you’re hungry. You will surely mindlessly grab high sugar, high fat and high caloric foods that will visually satisfy your hunger. You will end up eating these on your way home or as soon as you get home which will make you consume more calories unnecessarily. Trust me, I was guilty of this many times in the past. Shop after you’ve had a meal or a snack.

If time permits, shop during off peak hours and days. It is less stressful. Morning, late night, and weekdays are the best times. When your mind is relaxed, you are more capable of making wise decisions when choosing food items. You are likely to be more conscious about making healthier food choices.

A “nutri-sensible shopper” thinks twice before succumbing to marketing ploys that encourage one to buy more than what is needed. Consider the size of your family. If you live alone, it doesn’t make sense to buy large quantities of fresh produce that will leave you with a lot of spoilage just because it costs less per piece when bought in bulk. As for dry goods that may be on sale, check the ‘best before date,’ ‘sell by date,’ ‘best used by date,’ or ‘expiry date.’ You may purchase more if the shelf life is still within a reasonable length of time. Just remember to practice first in-first out rule at home.

Being organized is a skill that a “nutri-sensible shopper” should possess. To ensure that you get your shopping cart packed with nutrients from healthy food choices, organize your purchases into six categories:

Fresh produce includes all fruits and vegetables. Choose vegetables from the five subgroups: dark green vegetables; starchy vegetables like potatoes, corn, green banana; red and orange vegetables; beans and peas; and other vegetables like onion, mushroom, okra, and cucumber. To ensure freshness, buy fresh produce once or two times a week. Try a new variety of fruit every week. Buy ripe fruits that can be eaten within three days and buy semi-ripe fruits which will last up to a week.

Starch and grains include rice, cereals, noodles, pasta, breads, and baked products. Choose high fiber and multigrain variety. Black, red, and brown rice are good sources of dietary fiber.

Dairy includes milk, milk products, yogurt, and cheese. Choose the ones labeled non-fat or low-fat.

Protein foods include fish, seafood, egg, chicken, turkey, beef, and pork. Choose lean cuts with visible fats trimmed off. It is important to purchase a variety of meats in order to limit intake of pork and beef to no more than three times a week. Canned fish is better than canned processed meats which are high in fat and sodium.

Fats and oils include margarine, butter, mayonnaise, and cooking oils. Choose the ones that are plant-based, reduced fat, and vegetable oils to reduce saturated fat and cholesterol.

One more thing before you check out. Resist the temptation of grabbing sweets on display at the check out counter. You are just probably acting on impulse! Be nutrition sensible! Happy healthy shopping!

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