5 Tips for Non-Diet Grocery Shopping (& a free guide)
Does the thought of grocery shopping stress you out? Do you worry about buying the “right” foods or stress over food labels? Do you get home with your groceries and then can’t figure out how to put the foods together in a meal? If you’re someone with a history of dieting or are used to using food rules to guide your choices, it can be really intimidating and overwhelming to face all of the food choices at the grocery store.
The good news is that with practice, you can learn to incorporate the principles of intuitive eating and a non-diet approach to grocery shopping. Just like with intuitive eating, grocery shopping should be flexible and enjoyable. Here are our 5 favorite tips for non-diet grocery shopping:
Make a general plan for meals and snacks for the week.
This is different from meal prepping and dieting in that you just want to have a loose plan and idea for what kinds of meals and snacks sound good that week. You don’t have to plan out what you’re eating each day of the week, but having a couple of meals or recipes in mind that you’d like to try will free up some brain space so you’re not scrambling to throw something together each day. You could plan out just 1-2 meals, or 4-5 depending on your schedule and what works best for you. I suggest leaving room for a night of take out, socially-distanced meals with friends/family, or just changes in plans. This will help you maintain flexibility around food.
Make a list
This is probably the oldest grocery shopping tip in the book, but it sticks around for a reason! Before you go to the store, take a look in your fridge and pantry to see what staple items need replenishing. Then use that tentative meal/snack plan to build your list. This can also help with sticking to a food budget if you have one, and you can look for coupons or sales for items on your list. Going into the store with a list in hand can not only decrease anxiety by providing a guide for what you need, but ensures you leave the store with items you actually need and can make a meal with.
Utilize the freezer section
Did you know that frozen fruits and veggies are just as nutritious as fresh? Frozen produce is picked when ripe and frozen right away to preserve its nutritional value. Buying a couple of frozen fruits or veggies make it easy to keep those things on hand in a pinch, and you don’t have to worry about using them up before they go bad. The freezer section is also a great place to pick up some convenience items so you don’t have to cook from scratch every night. Frozen pizzas, lasagna, pot pies, or frozen dinners (not diet meals) are great options for easy dinners on busy nights.
Grocery shop when neutral on the hunger scale
I’m sure many of us have heard the phrase “Don’t grocery shop hungry” as a way to prevent overbuying food or buying “junk” (I hate that phrase when referring to food. No food is junk). But I much prefer aiming to grocery shop when “neutral” on the hunger-fullness scale. The hunger-fullness scale is a tool that can be useful when learning to be in touch with your body’s cues. You can find a great example from Alissa Rumsey, RD here. When you’re neutral (about a 5 on the scale), you’re neither so hungry that you’re likely to impulse buy food, nor so full that you don’t have any interest in food and don’t buy enough. This puts you in a place to have a more peaceful, less chaotic grocery shopping experience.
Leave room for a couple of extra purchases
If you’re just learning to give yourself permission to eat all foods, it’s natural that foods that were previously off limits will be exciting and enticing. Leave yourself room on your list for a couple of unplanned items. This not only allows you to practice flexibility with food, but it also encourages you to listen to your body and what sounds good. You may see a new item you’re curious about, or get a craving for brownies as you pass through the baking aisle. Know that just like intuitive eating, grocery shopping doesn’t have to be perfect to be effective.
Lastly, a bonus tip- if your schedule allows try going to the store mid-week, early morning, or in the middle of the day. Grocery stores tend to the be busiest on weekends and evenings when most people are off work. Shopping when the store is less crowded can help alleviate some of the stress. For additional help with planning your grocery trip, grab our free guide here*.
And remember, all foods fit into a healthy diet. Your grocery list should include not just nutritious foods, but foods that you enjoy and are looking forward to eating. What are some of your favorite tips and tricks for an enjoyable grocery shopping trip?
*Handout borrowed with permission from @BalanceChaos