10 Tricks Wellness Girls Always Employ When Grocery Shopping

      Every Sunday afternoon, I eagerly anticipate my weekly trip to the grocery store. Instead of walls lined with vibrant shoes, I prefer a produce aisle brimming with fresh vegetables, which I’ll rave about all week long. There’s a unique satisfaction in a grocery haul; it provides not only a sense of achievement but also a continuous supply of quick meal options throughout the week. I wasn’t always this way, though. Grocery shopping used to fill me with dread: the long lines, the overwhelming choices, and don’t even get me started on egg prices. I often left the store feeling like I had overspent without a proper meal plan. However, with a few simple adjustments, I’ve completely changed how I navigate the grocery aisles. Here are some tips that health-conscious women often use while grocery shopping.

      1. Plan ahead before heading to the store

      Wandering through the aisles without a grocery list can lead to unnecessary expenses and wasted time. Creating a shopping list not only minimizes the risk of buying excess food that may go to waste, but it also helps you identify items that can be used in multiple meals, especially if you’re cooking just for yourself. Additionally, this approach will streamline your shopping and meal prepping for the week. If writing another list feels overwhelming, consider using an app like AnyList or Mealime to simplify the process.

      2. Avoid shopping on an empty stomach

      We’ve all experienced it: after a long day, you realize you have no food at home and rush to the store, only to fill your cart with snacks (often unhealthy ones) instead of balanced meal ingredients. To prevent an unproductive trip mostly comprised of unhealthy choices (and a sugar rush), try to plan your grocery shopping after enjoying a nutritious meal (your budget will appreciate it as well).

      3. Shop seasonally

      Our bodies inherently crave seasonal fruits and vegetables, and honoring that is essential. Eating foods that are in season aligns with your body’s needs, is more flavorful, nutritious, and budget-friendly. Buying from local farmers’ markets rather than larger grocery chains is a great way to support sustainable practices. If you’re shopping at a chain store like Whole Foods or Trader Joe’s, choose organic foods that are in season, as they are likely fresher and still offer similar benefits. Look into what’s in season in your area using resources like The Seasonal Food Guide, and then use your app to make a list of the seasonal produce you want to get.

      4. Embrace a variety of colors

      If you’re stuck eating the same kale salad or spinach smoothie daily, it may not be as healthy as you believe. Aim to include at least 30 different plant types in your diet each week and reflect this variety in your shopping cart. A diverse plant-based diet provides a wide array of micronutrients and fiber essential for overall health and gut function (more diversity equates to a healthier gut microbiome). Additionally, this approach will naturally lead to fewer processed foods, some of which can cause inflammation.

      5. Pay attention to food labels

      We’re not focusing on calorie tracking here (health entails abundant nutrients, not calorie restriction), but rather food quality. Just because a product is labelled as “natural,” “gluten-free,” or “sugar-free” doesn’t mean it lacks unhealthy ingredients, such as added sugars or artificial chemicals. Packaging that makes health claims can be misleading, suggesting the product is healthier than alternatives that don’t utilize the same buzzwords.

      A good guideline? Check the ingredients list (especially the first few). Ingredients are listed in order of quantity, meaning the first item is the most prominent. If that includes refined grains, sugars, or hydrogenated oils, the product is likely not as nutritious as it seems. Opt for items made mostly (or entirely) of whole foods—ingredients you recognize and could find in your kitchen rather than those made in a factory. If uncertain about a product, and if you struggle to pronounce many of the ingredients, look for healthier alternatives.

      6. Don't overlook frozen produce

      While I see the frozen aisle as indulgent (who can resist frozen pizza and ice cream?), it also contains valuable options like frozen fruits and vegetables. Although fresh produce is often preferred, studies reveal that frozen options can retain similar, if not more, vitamins than fresh ones. Given that I often forget about fresh spinach, having some frozen veggies and fruits ready makes it easier to prepare healthy meals quickly. Moreover, they can last long (up to a year, depending on the type), so spoilage isn’t an issue.

      7. Choose grass-fed and organic meats and dairy

      You've likely heard, "You are what you eat," which couldn’t be truer regarding meat and dairy shopping. Animals don’t all receive the same treatment or diet; therefore, it’s crucial to choose animal products carefully. Conventional meats and dairy may contain added hormones and preservatives that can negatively impact gut health. In contrast, proteins sourced from pasture-raised chickens