Here are some simple tips to take with you the next trip to the grocery store.
1. Do most of your shopping on the perimeter of the grocery store. It is there where you will find most of the nourishing whole foods such as fresh produce (which should be the bulk of your cart) and lean proteins.
2. Plan your attack for shopping down the aisles. Avoid the snack foods and sugary drink aisle. Canned tomatoes, low sodium broths, whole grains, legumes, and nuts and seeds can be found in this section.
3. When purchasing dairy, opt for low fat (not no fat) and watch the sugar. Stick to plain yogurt and cottage cheese and add your own sweetness to it by adding fruit. TIP: Try Greek yogurt, it is smooth and creamy texture while naturally higher in protein.
4. Choose Healthy Fats: Go for unsalted nuts and seeds that are raw or dry roasted (store in the freezer to maintain freshness) and always choose high quality extra virgin olive oil or organic expeller pressed canola or grapeseed oil for cooking and baking. Organic butter and coconut oil are also good options with proper portion size in mind. 1 tsp = 1 serving of fat!
5. Produce tips
a. Purchase locally grown produce whenever possible, look for local frozen fruits and veggies during off season
b. Buy these foods organic when possible; strawberries, peaches, apples, celery, potatoes, cherries, kale, lettuce, bell peppers, carrots and pears. These foods contain the highest amount of pesticide residues.
c. The cleanest veggies (least pesticide residues) are the following: onions, avocado, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato and sweet potatoes.
6. DON’T GO TO THE GROCERY STORE HUNGRY!! This is one of the most important tips of all. When you go to the grocery store hungry, it makes it much harder to make the best choices and you are more likely to buy foods do not support health on an impulse.