5 Tips For Grocery Shopping + Mia’s Always Shopping List
Grocery shopping can be overwhelming - everything from navigating other shoppers and their carts to navigating the ingredients lists and whether or not something is actually good for you. Eating healthily shouldn’t be hard work, so let’s dive in to some tips for finding healthy incredients.
Here are some quick tips on what to avoid, what to grab, and how to fuel your body so that it thrives.
Tip 1: If it’s proud to proclaim that it’s “convenient”, “quick boil” or “zero sugar",” it’s probably riddled with things that are going to create inflammation (which is connected to every disease we know). Zero sugar almost always means that a faux sugar has been added to it, and your body has a hard time recognizing & processing the fake stuff. No bueno!!
This “butter alternative” spread makes you think that it’s better than eating real butter, but the ingredients say otherwise!
Tip 2: Just because it says “Gluten free” or has a name like “Earth Balance” doesn’t mean the ingredients are healthy. Just because it’s on a shelf in Whole Foods doesn’t mean it’s healthy.
Take a look at this label for Earth Balance “butter spread.” So many unnecessarily processed ingredients and the Palm and Canola oils are both highly inflammatory, meanwhile real butter has 3 ingredients that are less processed and your body knows how to digest it.
Tip 3: You also don’t want “natural flavoring” in your food, flavors that occur naturally are listed AS themselves. IE: strawberry puree for flavor. “Natural flavors” are often created using additives that we now know to harm our health.
Tip 4: Look at the sugar content! Our taste buds have been trained to want more sugar than we should be having each day - sugar is hidden in everything! Sugar is a major contributor of gut issues and whole-body inflammation. Women should stay below 24g of sugar per day. Men should consume no more than 36g per day. As a reference, 1 glass of orange juice has 24g of sugar. Most yogurts have 14-20g of sugar!
Tip 5: The foods that are best for you are the ones that require the least amount of processing in a factory being packaged, cooked, wrapped, or prepared in any way. It’s best if it’s pulled out of the ground, off of a tree, baked fresh, or sourced locally!
If you’re wondering what that looks like, here are some of the items I ALWAYS grab at the grocery store. Whenever possible, opt for Organic items to eliminate unwanted pesticides, toxins, etc!
My Go-To Shopping List:
Produce:
Spaghetti squash
Zucchini and yellow squash
Asparagus
Bell peppers/mini peppers
Sweet potatoes/yams
Beet Sauerkraut for topping my avocado toast
Avocados in varying stages of ripeness so there’s always one that’s ready!
Grapefruit (usually red because well…yum!)
Caesar salad mix for quick lunch option or side salads
Variety of onion types
An orange (2 if Sumo oranges are in season -YUM)
Basket of berries (usually blueberry or strawberry)
Sugar snap peas for a crunchy snack
Lemons and/or Limes
Heirloom/rainbow carrots
Protein:
Alaskan/ Wild-Caught Salmon (not Atlantic or Farm Raised!)
Eggs (organic, pasture raised)
Meat of choice (depending on if I’m feeling like I need iron or more easily digested poultry)
Snacks
Fresh made salsa (or the ingredients to make it) and organic grain free chips
Grain free or Organic corn chips
Carbs & Carb Alternatives:
Sourdough bread (the fermentation of the dough starter makes this a healthier option than wheat and white bread!)
Gluten free granola from Main Street Bakery for snacking by the handful
Right Rice (vegetable rice that’s SO so good)
(Sometimes) Popcorn with sea salt or thin pretzels
On occasion, I’ll pick up a pre-made (not frozen) pizza from the bakery area if I’m feeling like some comfort food
Miscellaneous:
Plugra butter or other European style butter
A sweet treat that comes in small bite sizes so I can grab a few if I’m craving it
Bone broth (if I haven’t made some, I’ll buy pre-made from a reputable brand, or pick up the ingredients)
Garlic-stuffed Olives
Pickles (Usually made by a small brand)
Fresh made salsa (or the ingredients to make it) and organic grain free chips
Things I encourage you NOT to buy:
Cereal (it’s packed with sugar and highly processed!)
Quick cook oatmeal/rice
Dried fruits (the nitrates/sulfur can cause bloating and discomfort)
Foods with Red coloring as they’ve been shown to disrupt brain activity and cause addiction to more red-dyed foods.
Want recipes for some of my favorite, delicious, home cooked meals? Leave a comment below and I’ll post them and let you know!
Be well, shop well, feel well.
Mia