Food & Nutrition, Get Healthy!, Healthy Living, Wellness

Grocery Shopping Tips

STAY-IN-PLACE. – SHOPPING TIPS

Now is a great time to “take inventory” of your eating habits.  As we try to maintain a social distancing policy, our activity level may naturally decrease, too.  And, stress eating?  Well, we know that is never good!

Here are a few Tips for Shopping:

  • DO take inventory of your current kitchen and make a list of things you actually like to eat!
  • DON’T stock up on foods you already have, or things you don’t like to eat
  • DO Focus on a variety of nutritious foods AND incorporate multiple food groups into each meal.
      • Include a variety of vitamins & minerals in your diet, as an important healthy habit to have regardless of a global pandemic.
      • Include both protein and fiber at your meals will not only keep you healthy, but also feeling full and satisfied.
  • DON’T buy a lot of wasted calories (high sugar and low in nutritional content).
      • Choose items with a longer shelf life.
        • Stock up your kitchen for minimal trips to the grocery store to reduce your exposure to other people and a potential virus

Proteins

  • Frozen turkey or chicken burgers are easy to heat up in a skillet for just one single meal, and can also be a simple protein to add over a bed of rice or whole grain pasta.
  • Canned tuna, salmon or chicken will last for months in the pantry.
  • Peanut butter is a great source of fat and protein. Think about using it at snack time to keep you feeling full and avoid the desire to snack all day long while working from home.
  • Eggs last for weeks in the fridge.
  • Canned beans are an excellent plant-based protein source.

Dairy

  • Cheese often lasts a month in the fridge and can be used for snacks or a protein source in recipes.
  • Yogurt is rich in protein and calcium. Since you likely do not need to worry about the convenience of a travel friendly package, choosing a large container over the individual packaged varieties will also likely save you money.

Fruits & Vegetables

  • Frozen: try grabbing a variety of vegetables or blend of multiple vegetables to pack the biggest nutrient punch. Frozen stir fry veggies can easily be added to a quick rice packet and frozen spinach can be added to a fruit smoothie.
  • Frozen fruit can also be used in place of any way you would normally eat fresh fruit. Add it to yogurt, top your cereal, make a smoothie, add to pancakes or muffins, eat it straight from the bag as a snack.
  • Dried fruit is another shelf stable and fiber-full snack option. Try adding raisins to your oatmeal, mix with nuts and chocolate chips for a simple trail mix, or in a muffin mix.

Fruits & Vegetables: part 2

  • Canned vegetables can be just as nutritious as fresh vegetables with the added benefit of convenience and a longer shelf life. They usually don’t need to be cooked and be added to recipes by just opening up a can or warming in the microwave. If trying to minimize sodium intake, look for the No Salt Added option on the shelf.
  • Fresh vegetables with a longer shelf life!
    • Carrots
    • Sweet potatoes
    • Onions
    • Cabbage
    • Spaghetti squash
  • Longer lasting fresh fruit!
    • Apples
    • Oranges
    • Lemons
    • Limes

Grains

  • Oats are an excellent source of fiber and very versatile. They can be added to baking recipes, eaten as a hot cereal, overnight oats, and can be made sweet or savory.
  • Quinoa is a protein rich grain that can easily be thrown together with beans and vegetables for a complete meal.
  • Rice can be made on the stove top or in the microwave and is a quick way to add bulk to a meal when trying to use minimal ingredients.
  • Legume based pasta (made from chickpeas, black beans, lentils or edamame) can pack a fiber and protein punch. These varieties often contain double the fiber of regular pastas, which is important to maintaining gut health.
  • Bread – try putting the loaf in the freezer to make it last longer.
  • Tortillas – if your store is all out of bread, try using whole wheat tortillas in its place. Use them for a deli meat wrap or a breakfast burrito.

You may also like

Leave a Reply