7 Simple Rules to Help with Food Shopping.
November 23, 2022
Follow these simple and effective rules to get the most out of shopping for a healthy and sustainable diet.
1 – Have a Shopping List – Before going anywhere near the grocery store, prepare a list. Know exactly what you need and avoid any impulse buying or unneeded buying.
2 – Do not go shopping hungry – This rule is similar to rule number 1. If you go shopping after eating and are not hungry, it helps avoid impulse buying. Shopping hungry is a surefire way for the brain to start craving…and craving for highly palatable foods, foods that are normally highly processed sugar, and chemical shitstorms. This impulse craving when hungry has to do with the power of suggestion, much like when Pavlov would ring his bell and the dog’s saliva would increase in anticipation of food. When you are hungry and go shopping, your mind acts like the dogs in Pavlov’s experiment.
3 – Shop the perimeter – Have you ever noticed that the perimeter of a grocery store normally has the foods we should base our diet on? The perimeter is where you’ll find fresh produce, meats, and frozen goods. The foods that will be the majority of a healthy diet. The aisle is good for getting lost in the store and lost with your food selection.
4 – Try the 3 x 3 Rule – This is a great rule to follow. The rule helps add variety to your weekly meals. The rule consists of getting 3 foods from each of the 3 macronutrients. Three carb sources, 3 protein sources, and 3 fat sources.
For example:
3 carb sources for your shopping: Sweet Potato, Basmati Rice, and Muesli.
3 Protein sources: Beef, Chicken, and Yoghurt
3 Fat Sources: Avocado, Olive Oil, Tuna
Utilising the 3 by 3 rule will give you a great start to loads of meal options. To accompany your 3 by 3 rule, you’d also purchase an abundance of veggies, some fruits, herbs, and spices to help flavour your meals.
5 – Buy the freshest food – Most of the time, grocery stores will put the freshest foods towards the back; they want the older stock to be bought first, so these items get placed at the front of the shelf. Always check the dates on the foods you purchase and aim to buy the freshest you can.
6 – Avoid foods that tempt you.
If certain foods you know are hard to resist or cause issues with staying on target, leave them at the store. It’s easier to say no before you buy it than when you’re craving it at home.
It’s much easier to resist something one time vs. dozens of times when it’s at home on your counter!
These don’t have to be “never” foods. They may have to be “not right now” foods if you have a specific goal you want to reach ASAP.
7- Take time to read labels and do a nutritional search
Eating a diverse selection of food keeps your diet interesting. But before loading up on the neat-looking fruit or a new cut of steak, take a few seconds to review the nutritional information and the serving size listed on the package to ensure the item will fit well into your day.
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7 Simple Rules to Help with Food Shopping.
November 23, 2022
Follow these simple and effective rules to get the most out of shopping for a healthy and sustainable diet.
1 – Have a Shopping List – Before going anywhere near the grocery store, prepare a list. Know exactly what you need and avoid any impulse buying or unneeded buying.
2 – Do not go shopping hungry – This rule is similar to rule number 1. If you go shopping after eating and are not hungry, it helps avoid impulse buying. Shopping hungry is a surefire way for the brain to start craving…and craving for highly palatable foods, foods that are normally highly processed sugar, and chemical shitstorms. This impulse craving when hungry has to do with the power of suggestion, much like when Pavlov would ring his bell and the dog’s saliva would increase in anticipation of food. When you are hungry and go shopping, your mind acts like the dogs in Pavlov’s experiment.
3 – Shop the perimeter – Have you ever noticed that the perimeter of a grocery store normally has the foods we should base our diet on? The perimeter is where you’ll find fresh produce, meats, and frozen goods. The foods that will be the majority of a healthy diet. The aisle is good for getting lost in the store and lost with your food selection.
4 – Try the 3 x 3 Rule – This is a great rule to follow. The rule helps add variety to your weekly meals. The rule consists of getting 3 foods from each of the 3 macronutrients. Three carb sources, 3 protein sources, and 3 fat sources.
For example:
3 carb sources for your shopping: Sweet Potato, Basmati Rice, and Muesli.
3 Protein sources: Beef, Chicken, and Yoghurt
3 Fat Sources: Avocado, Olive Oil, Tuna
Utilising the 3 by 3 rule will give you a great start to loads of meal options. To accompany your 3 by 3 rule, you’d also purchase an abundance of veggies, some fruits, herbs, and spices to help flavour your meals.
5 – Buy the freshest food – Most of the time, grocery stores will put the freshest foods towards the back; they want the older stock to be bought first, so these items get placed at the front of the shelf. Always check the dates on the foods you purchase and aim to buy the freshest you can.
6 – Avoid foods that tempt you.
If certain foods you know are hard to resist or cause issues with staying on target, leave them at the store. It’s easier to say no before you buy it than when you’re craving it at home.
It’s much easier to resist something one time vs. dozens of times when it’s at home on your counter!
These don’t have to be “never” foods. They may have to be “not right now” foods if you have a specific goal you want to reach ASAP.
7- Take time to read labels and do a nutritional search
Eating a diverse selection of food keeps your diet interesting. But before loading up on the neat-looking fruit or a new cut of steak, take a few seconds to review the nutritional information and the serving size listed on the package to ensure the item will fit well into your day.
