HEALTHY EATING STARTS IN THE SUPERMARKET
Whether you realize it or not, when you step into your local supermarket to stock up groceries for the week you are entering an environment which has been specially designed to entice you to spend more money and purchase more junk foods.
Product placement is big business and unless you shop smart you’ll end up buying foods that don’t support your goal of losing weight and improving your health.
According to the New England Journal of Medicine, “food choices are often automatic and made without full conscious awareness” - the chocolate bars and sweets you see displayed at the check-out areas are a classic example of retailers encouraging you to make spur-of-the-moment, emotional purchases…
Purchases that may not be a good fit for your diet.
By putting the following 5 tips into practice when you visit your supermarket you can avoid leaving with a shopping trolley full of processed junk foods!
TIP #1: MAKE A LIST
If you don’t know what you need when you go shopping you’ll end up buying whatever catches your attention and whatever your taste buds fancy!
The simple solution to this is to make a list of the foods you need and stay away from anything else.
In general you should be looking to fill up your trolley with foods such as:
- Lean proteins (chicken breast, turkey, fish, lean minced beef, etc.)
- Whole-grains (rice, quinoa, porridge oats, wholegrain/whole wheat bread, etc.)
If these kinds of foods make up the bulk of your diet, a few planned treats such as a chocolate bar, ice cream or sugary drink won’t do you any harm in terms of health or fat gain.
Think 80-90% real, whole foods and 10-20% treats.
Its only when refined/processed foods take up too much space in your diet and start pushing out nutrient dense foods when you'll likely start running into the troubles of an expanding waistline and degrading health.
TIP #2: DON'T SHOP HUNGRY
Shopping hungry is a really bad idea because your rumbling stomach will drive you to buy tasty, high calorie foods that you’d otherwise avoid – mainly refined, sugary, processed foods.
Try eating a light meal, a piece of fruit or a whey protein shake before you go shopping to reduce hunger.
Chewing gum can satisfy your appetite and help to suppress cravings for high energy foods, so chew on some as you shop!
TIP #3: BE CAREFUL WITH BULK-BUYS
Buying items in bulk usually leads to overeating.
Having a 10 pack of crisps or chocolate bars in your kitchen cupboards makes you much more likely to eat more than 1 small treat and overconsume on calories.
Instead, buy treats in small quantities – decide upon how many treats you’ll allow yourself for the week and put that many into your trolley and no more.
TIP #4: BEWARE OF END CAPS & FINISH STRONG!
The end caps of shopping isles generate lots of sales because they encourage impulse buying.
You’ll often find processed junk foods on the isle end caps – and definitely at the cash register, so stick to your list and stay strong until the very end!
By becoming aware of impulse marketing tactics you can avoid filling your trolley with foods which will derail your weight loss journey and degrade your health.
Put these 5 simple tips into practice next time you go food shopping, your wallet and waistline will thank you for it.
If you have any questions just let me know!