How to Find Super Healthy at the Local Food Store
Grocery Shop Like a Pro for Healthy Food
I love writing, but I never thought I’d write a blog post about the grocery store. It’s. So. Mom-ish. But after a bunch of questions from people I was coaching, I said, “Can you just meet me there, and I will show you what to get?” Fine! Easy. Let’s go shopping!
Take a look at my “pre” shopping video and download the shopping check list!
Healthy Food Shopping: Protein Choices
Protein is a key to burning fat and building lean muscle. Now let’s choose 2-3 healthy proteins for the days ahead. I’m feeding a little army, so I like to buy and cook in bulk. You do whatever’s best for you. But choose a little variety so you don’t get bored.
Proteins: Chicken, Wild Salmon (or Other Wild Fish), Lean Meat (Free Range, No Hormone), Turkey, Tofu, Eggs
I am a little lady, so I have about 4-6 oz of protein. I’m not a mathematician, so 4-6 oz typically means just cut your plate in half, then cut it in half again. That quarter of your plate is where your protein fits in. I double it for my husband or other athletes that need to crush more calories during the day.
Take a look at our proteins that we chose this week in my video here!
Healthy Food Shopping: Veggies & Fruits Aisle
Since I always try to fill my plate with lots of veggies first, I also try to shop for them first.
All You Can Eat Veggies: Dark Greens, Mixed Salad, Mixed Veggies, Peppers, Tomatoes, Onions, Celery
Don’t Miss It! While you’re in this aisle, grab: Avocado (for a healthy fat), Sweet Potato (for a good complex carb)
Fruits: Berries, Melon, Papaya, Apple, Pear – Note! Fruit is natural sugar, so always pair it with a healthy fat to balance your blood sugar. Don’t just go eating fruit all day because it made the list and seems like a healthy choice!
Take a look at our veggie that we chose this week in my video here!
Food Shopping for Healthy Fats:
I know most people don’t like the word “fat” in anything, but the healthy ones are so good for you in small doses — that’s 1-2 tablespoons. Healthy fats do NOT make you fat! They bring vital nutrients throughout your body.
Good Fats: Avocado, Seeds (Sunflower, Pumpkin, Sesame), Raw Unsalted Almonds or Walnuts, Olive Oil, Flax Oild, Coconut Oil, Nut Butter
Wow! We picked out some great healthy fats. Check them out here.
Healthy Food Shopping for “Good For You” Carbs
Lots of talk out there about cutting carbs, but you need the good complex carbs for sustained energy. I suggest choosing 3-4 different ones since you will sprinkle them into different meals throughout your day. How much? I have about 1/3 to 1/2 a cup per meal. It’s not a lot! So it’s good to measure the first few weeks.
Good Carbs: Old Fashioned Oatmeal, Brown Rice (or Wild Rice or Basmati Rice), Quinoa, Beans or Lentils, Sweet Potato (if you didn’t grab it already)
Take a look at our yum carbs!
Healthy Food Shopping with a Fun List:
There are some things on this planet, like Goldfish crackers, eggplant parm, and mint chocolate chip ice cream, that I just can’t live without. So if 85% of my basket is filled with healthy choices above, I allow 15% in of my “other” stuff. Remember, it’s all about lifestyle.
Take a look as we check out at Costco. Random fun!
Speaking of fun. This guy saw us filming all over the store and begged us for a photo bomb. Is it really a photo bomb when it’s planned? Not really. But he was nice and cute so we said OK!
(It’s fun to make friends while you shop!)
Feeding Single Person vs Family:
Wow, it was pretty obvious that we could both save money by buying in bulk, but there is a stark difference in quantity of food of course when feeding one mouth or five mouths! Take a look at our proportions. Thank goodness we both do Isagenix to offset our grocery costs, and bring us vital nutrients we can’t get from food!
Check out our shopping carts! See the difference between feeding a single person for at least a week and feeding a family of 5 for hopefully a week if they don’t eat the house down first!
Healthy Food Shopping Around Temptations:
Disclaimer! If you know you just can’t stick to 15% or just a ‘little bit’ then just walk right past that aisle and don’t put those temptations in your house. Especially if you’re looking to crush your goal… Fill your body with all the good nutrients it needs first. Cravings for your temptations will naturally subside! Still treat yourself to a little fun, but something you know won’t put you overboard.
Watch how I glide past my cheesy temptations!
Here’s a photo of my temptations to remind me NOT to go there! Walk right by, Laura!
Unloading Your Groceries! Welcome to My Home!
Now you’re home! Take a look at my video to see the spread that I fill my house on weekly! Post your photos to our Facebook group and any questions or comments you have! Oh yeah, and I am a mom of 3 boys. So I guess this Mom-ish blog post really does fit.
Welcome to my kitchen here! Take a look at all the delicious foods to fill me and my family this week!