A Practical Guide to Grocery Shopping While on a Health Journey: Ten Tips to Stay on Track

When starting a weight loss program, it can be overwhelming and confusing on what nutritious foods to purchase. It does have to be complicated. So, don't worry! Also, healthy and expensive is not synonymous. Contrary to popular belief, you can eat healthy on a budget! But, in this economy, it's no surprise that food prices have recently increased everywhere. So, regardless, you might feel the pinch at the supermarket checkout some way or the other. But here are some grocery shopping tips to help you stay on track and save money while on a health and wellness journey.

1) Buy in bulk

Frequently used items should be purchased in bulk such as toiletries, cleaning supplies, toothpaste, detergent, snacks, seasonings and water, which will help you save money in the long run. Subsequently, the money saved can be used towards other grocery items. This can save time, minimize frequent trips to the store, manage spending, and reduce food waste. Moreover, it allows shoppers to buy the amount of groceries needed opposed to purchasing unnecessary items that will expire before used.

2) Use coupons and awards strategically

Grocery suppliers like to compete for your business and offer incentives for shopper through a simple store app or personal email. So, take advantage of weekly deals and cash back offers to save money on groceries. But, you may have to spend a certain dollar amount before being rewarded. Overall, it's worth it!

3) Change the location of where you shop

Go to the store that is suitable for your budget. There are several supermarkets where you can get more bang for your buck. For instance, Warehouse clubs, Super Walmart, Target, dollar stores, and Amazon Fresh offer competitive prices. Also, often, the store prices, quality, and selection can be contingent upon the area and location.

4) Rethink generic brands and compare prices

Not all consumer goods are created equally! Generic brands can be very cost-effective and measure up to the popular name-brand version. Moreover, it's the same product just packaged in the store's label but less expensive. So, it's in your best interest to at least compare the prices because there is very little difference in the nutritional value, quality, and taste between the store brand and their counterparts.

5) Avoid shopping on an empty stomach

Never shop on an empty stomach because the blood sugar drops and you're more inclined to quickly eat whatever just to instantly satisfy the urge. Also, grocery shopping when hungry can lead to excessive spending, unnecessary purchases, give into temporary cravings, and make unfavorable dietary choices. So, eat a meal or a snack before going to the market.

6) Read food labels and nutrition facts

Shelf stable food items are high in sodium and added sugar. So, read the nutrition facts labels and make healthier dietary choices. Instead, shop on the outskirts of the grocery store and replace those items with natural wholesome foods.

7) Avoid last minute temptation during checkout

Store checkout counters displays are intended to influence impulsive buying, which only benefits the retailer. So, don't fall for this sales trick because majority of the checkout lines are stocked with sugary snack foods that can be very tempting because most people eat with their eyes. Talk about eye candy! So, instead, grab a magazine to divert your attention away from temptation.

8) Utilize online delivery services and curbside pick-up options

Online grocery curbside pick-up can be a convenient way to adhere to your grocery list, stay on budget, and avoid temptation inside the grocery stores. For example, InstaCart, once you've added the items to your shopping cart, you can immediately adjust accordingly. This will keep you on track and over budgeting.

9) Prepare a healthy grocery list in advance and stick to it

Creating a grocery list in advance, allows for accountability, limit impulse buying, save money, and makes shopping easier. Keep it simple and focus on what you need rather than what you want. Also, when creating a shopping list, it is useful to prioritize it into food categories, such as fruits, vegetables, protein, dairy, drinks, and miscellaneous items.

10) Plan your meals and meal prep

A great way to structure your shopping list is by preparing balance meals on a weekly basis. This will allow you to track spending, focus on the task, saves time, maximize your leftovers, and reduced food waste. Also, planning meals can help you learn portion control, which can promote weight loss and increase the likelihood of healthier dietary habits. Make a goal to prepare a few meals per week and then added more meals once it becomes part of your routine. But be creative and mix it up and try new foods every week to avoid boredom.