Grocery shopping – it’s something we all do, but that doesn’t mean everything we take to the checkout counter is healthy. Are you putting healthy foods into your grocery cart? It’s easy to get distracted by the pretty packages and buzzwords, like “healthy” and “new improved flavor.” Despite the image these products portray, many of the items grocery stores stock are high in sugar, calories, salt, and contain unhealthy oils.
When you shop for groceries, you must play detective every time, bring your glasses to read labels, and not let your guard down. Let’s look at some common mistakes you might be making when you shop at a supermarket.
You’re Turning the Wrong Way
Which way do you turn your grocery cart when you enter a supermarket? The worst direction is straight down the middle. That’s where most packaged foods are, the ones with added sugar, salt, and other additives. Believe it or not, 60% of the foods people buy at the grocery store are ultra-processed, meaning they lack fiber, have less nutritional value, and often contain more sugar and calories.
It’s these foods that make up most of what people in Western countries eat. So, it’s not surprising that obesity, type 2 diabetes, and non-alcoholic fatty liver disease are common and growing more so. Poor dietary choices are major contributors to many health problems.
The healthier fare is usually at the perimeters of the store, and that’s where you should steer first and spend your time. So, look at the layout of your grocery store and any other supermarket you shop in. Steer your cart in the direction of the fresh produce first, so you can stock up on the healthy stuff.
You’re Not Reading Labels
When you look at a label, you subconsciously form an impression about the health worthiness of that item. Most people buy based on buzzwords on the front of the package, like “natural” or “wholesome.” These terms, however, say nothing about how nutritious or healthy a food is. You won’t get an unbiased story until you read the nutritional information in fine print.
When comparing two items, make sure they have the same serving size and number of servings per container. Manufacturers have a trick they use. The packaging looks like one serving, but the nutrition facts indicate there are two servings. For example, a snack bar might have 190 calories, but if you read the nutritional data, it has 2 servings, so you’ll get 380 calories if you eat the whole thing. You wouldn’t know unless you read the fine print.
You’re Shopping When You’re Hungry
Choose grocery shopping times wisely. Don’t head to the supermarket when you haven’t eaten in 5 hours. Shopping when you’re hungry leads to poor decision-making. Everything looks enticing when your stomach is growling, and you’re more likely to drop those items in your cart. Have a healthy snack before entering a grocery store and limit the aisles you go down. Do you need to go down the aisles stocked high with processed foods? Don’t tempt yourself or fill your cabinet with unhealthy items to snack on when you feel stressed out.
You’re Clipping Coupons
How many times do you see coupons for healthier fare? Fresh produce rarely comes with a coupon. It’s usually ultra-processed junk food with an attached coupon. Skip the coupon and buy whole, unprocessed fare and you’ll save money on healthcare costs later. Think longer term, and you’ll see how coupon clipping for food items doesn’t work in your favor.
You’re Paying with a Credit Card or Debit Card
Leave your credit card at home. A study found that people who pay for groceries with a credit card or debit card buy more groceries, including junk food. When you have a finite amount of cash to pay for groceries, you’re more likely to plan your purchases and not throw impulse items into your cart. So, if you want to save on groceries and buy less junk, leave the credit cards and debit cards behind and carry cash.
You Try All the Free Samples
Some grocery stores offer an array of free samples, but how many of those samples is healthy fare? If your grocery store emphasizes samples, one spin through the grocery store is enough to take in an abundance of unhealthy foods. Plus, your brain fails to tabulate the extra sugar and calories you take in from eating free samples. It’s almost like the calories are free too! But they’re not. Smile at the person who offers the samples but say “no thank you.”
You Don’t Wear Blinders at the Checkout Counter
You might get through the store with a minimum of junk food and blow it at the checkout counter! If you haven’t noticed, the checkout aisle is packed with impulse items, mostly junk food. Here, you’ll find candy bars, small packages of cookies, and any other junk food they can pack into a small space at the checkout counter. You might think you can bypass the temptations by using self-checkout, but even these aisles have junk food at the checkout stations.
Also, give online grocery shopping a try. A study found shoppers spent less on desserts and candy when they shopped online than when they visited a grocery store. Shopping online helps reign in impulse purchases, and you can’t try free samples. Another upside is the convenience, although you may pay a little more.
The Bottom Line
Change your grocery shopping habits and be healthier. You have control over where you shop, whether it’s a physical store or online, and the aisles you go down. Use these tips to stock your cabinets and fridge with healthier fare.
References:
- “You’ll buy less junk food if you pay in cash | The Seattle ….” 30 Jan. 2012, .seattletimes.com/life/food-drink/youll-buy-less-junk-food-if-you-pay-in-cash/.
- “A Healthy Grocery List to Make Shopping Easier.” 07 Jan. 2021, .verywellfit.com/healthy-grocery-list-for-weight-loss-3495890.
- “The Surprising Health Perks of Online Grocery Shopping” .drpescatore.com/
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