JOURNAL 03: cheat codes for a healthier shop
Ally’s top 3 tips!
Shopping at supermarkets can be hard work, especially if you are trying to figure out what to buy to remain on track with your health goals. A great idea is to find a local farmers market or good quality health food store. This minimises the guesswork when it comes to shopping healthier. We say minimises here as not all foods in the health food store are healthy – you still need to do a bit of work.
However, not everyone has access to markets or good health food stores at the time and place that they do their shopping. So here are some no-fail tips to help you shop for better nutrition.
#1 Become the detective
Always read the label. This is our number one tip because you need to know what you are buying – and consuming. What might be okay for one person may not necessarily be the best for YOU. For example, while many gluten-free breads found in the supermarket may not aggravate you with gluten, they could contain a range of binders and gums which can have a deleterious effect on your gut health. Take a moment to scan the label and find out what’s in the products.
This may seem a bit daunting at first but, once you find some brands and products you know and trust, it will make your shop a lot smoother in the long run.
Here are a few simple rules to make it a bit easier:
If there’s an ingredient you don’t recognise, don’t buy it.
Aim for products with as few ingredients as possible – try for under 7 ingredients.
Use an app! There are many apps that can help you decipher additives you may not recognise in your food. Find a good one and you’ll always have it on hand when you shop.
#2 Shop on the edges
The outer aisles of the supermarket are usually where all the beautiful fresh produce and meat can be found. Shopping in these areas will make it easier to ensure you are buying wholefoods. These types of foods contain more nutrients, minerals and fibre than those in the middle of the store. Just think, the deeper you get towards the centre of the shop, the more additives and preservatives will be in the product.
There are still some quality products to be found in the middle of the supermarket, but the majority will be laden with sugar, preservatives and inflammation-causing processed wheat and oils. If you find yourself heading into this area of the store, beware and refer back to tip number 1!
The only exception is the spice section. We still need to put that detective hat on but, generally, spices are exactly as per their name on the label and you want all those delicious flavours to jazz up your meal. Just be mindful of ‘spice mixes’ as they can contain some less desirable ingredients.
#3 Get online
One blessing of the pandemic is that many supermarkets, health food stores and grocers now offer online shopping. This can save you time (and time is money) and eliminate the temptation of walking down the chocolate aisle. Many online shops have the option to save your regular order so you can just click a button, or you could even set up a subscription. This is a great option for those following a specific meal plan and will be invaluable in staying on track and being organised for the week ahead. And organisation is key to any successful plan!
* Bonus tip *
Get a personalised meal plan!
Making dietary changes can be hard which is why we’d love to help you. We can establish some clear health and nutrition goals with you, work out your specific dietary needs, create an individual meal plan for you and support you along the way. Let us guide you to wellness through wonderful wholefood eating.
Written by Ally Stuart BHSc
Naturopath
