RDs love Grocery Shopping: My Top Tips & Tricks for a Less Stressful Trip to the Store
There was a funny meme I saw a couple years ago titled “How RDs feel about Grocery Shopping” - it had two vibrantly dressed people dancing down the aisles in what looked like a TV commercial in the ‘80s. The pandemic definitely killed my vibe at the grocery store for a while. I’d go in, only get exactly what I needed, and hurry out of the store. But this was a shame for me because I used to love taking my time perusing the store and noticing how the layout changes with the seasons or marketing trends.
Since I’m fully vaccinated, I am feeling more comfortable in public settings including the grocery store. We seem to be moving toward a new normal, I thought I’d share a few of my tips and tricks to strategically grocery shop, even though I am by no means the best at meal planning. Over the years, I have figured out which staples I like having on hand in my refrigerator and pantry so I can meal plan on the fly and not stress about it.
My Top Tricks for Grocery Shopping:
Don’t shop while you’re hungry! Eat a snack before you go. Have you ever noticed that if you shop while you’re hungry, you end up buying more than you intended to? This tip will keep that from happening as often. We buy more when we’re hungry because hey, when food is in front of us, we want it! That’s normal! But I like to stick to a plan (my list), so I avoid shopping while hungry in order to adhere to my list…
Take a list! - I have a magnetic notepad on my fridge, and I write what I need throughout the week on it when I run out of something in my home. Bringing a list to the store with you also saves time because you’re not aimlessly wondering the aisles trying to rack your brain for what you need. Shopping with a list is also a great way to help you stick to a budget.
Shop for seasonal produce. - The easy way to know what is in season is to take notice of what produce is on sale, meaning it is harvest season for that fruit or vegetable. If it’s on sale, that means there is more of that particular produce available, which is why the price is lower. For reference, here are some lovely infographics highlighting peak seasons for various fruits and veggies. This would be a great list to print and keep in your wallet!
Learn more about the ingredients in food products (they’re not all bad). - Just because you may not be able to pronounce an ingredient, doesn’t mean it’s necessarily bad for you. Certain ingredients in products may help increase shelf life or give structure to a food. Understanding these concepts can help ease our minds when it comes to labeling foods as “good” or “bad.” I often say, “There are no good and bad foods. There’s only food.” This is because all food is made of different chemical compounds. Chemistry is all around us- even our own bodies are made up of chemical compounds.
Remember, food doesn't actually have any morality attached to it until we put it there. There are foods that are more or less nutrient dense, but no food is "good" or "bad". Different foods serve different functions- some fuel our bodies, others our souls! All foods can be a part of a healthy diet.
If possible, buy local produce and products. - This is a great way to support your local community and economy. Also, I feel understanding where our food comes from and who makes it helps us feel more connected to those around us in a way. If we understand what it takes for a food to be produced, we have a better appreciation for its nutritional value.
Stick to the perimeter, but don’t be afraid of the aisles. - The perimeter is where you'll find the most nutrient dense foods. Most of the time, the perimeter is where produce, dairy, eggs, and bulk products are. However, the aisles are often where you can find grains, nuts and seeds, olive oil, canned vegetables, and a variety of other healthy options. I like to make a lap around the perimeter for the majority of my items and then go down only the aisles that have my remaining items. Otherwise I often find myself picking up things I'm not there for.
Local grocery stores and markets to check out in the Jackson Hole Community:
Pearl Street Market & The Aspens Market
I hope these tips are helpful, realistic, and applicable. If you need more tailored guidance when it comes to grocery shopping and meal planning, I offer pantry makeovers and grocery store tours as additional nutrition counseling services.
Photo Credit: Jay Nel-McIntosh for Dishing Jackson Hole
