Whether you’re just starting to buy food for yourself or you want to adopt a healthier diet, it can be a struggle and a half to figure out where to begin in a grocery store like King Soopers. Between samples, displays of baked goods, snacks, and an abundance of conveniently packaged foods, it is easy to get lost wandering between aisles wondering if Lean Cuisines are the answer.
Feeding yourself well begins with having the right ingredients. One of the biggest misconceptions surrounding eating healthy is that it is expensive and difficult to maintain. By knowing a little about nutrition and a few simple supermarket-navigation strategies, grocery shopping can be easy, and even fun! Here are some simple tips:
1) Know where to go
Remember that supermarkets have an agenda. Peripheral parts of the store are the go-to places. A simple tip is to avoid foods containing more than five ingredients, any artificial ingredients, or words you can’t pronounce. Keep a look out for misleading labels, such as “natural.” Natural is not the same as organic, nor does it signify any type of requirement or quality of food.
2) Remember these five food groups
Focus on these major food groups while shopping: whole grains, produce, healthy proteins, nuts, and dairy (some people may benefit from consuming full fat versus nonfat). Compare prices per weight and check to see what is in season. This is a great way to try new fruits and vegetables.
Frozen vegetables and fruit are a way to avoid spoilage while maintaining nutritional quality. Suggestions include spinach, broccoli, and chopped kale. Edamame from the freezer section is also a great, filling snack.
3) Whole Grains are your friends
Shoot for 100 percent whole grains when it comes to carbohydrates. These include whole-wheat bread/pita, quinoa, bulgur wheat, barley, wheat berries, etc. These will provide you with healthy starches, which will keep you satiated by providing fiber and energy.
In terms of breakfast food, an easy switch is to regular oatmeal from instant, which is higher in protein, fiber, and is less processed. Cold cereals should be whole grain, made with more than four grams of fiber, and be low in sugar (shoot for less than ten grams). Even “healthy” brands will add a multitude of sweeteners- “natural,” such as agave nectar, brown rice syrup, and maple syrup, as well as “artificial,” like sucralose and corn syrups.
4) Pick your proteins right
Choose packages of lean turkey, beef, and chicken. Ground versions can be easily pan-fried, while breasts, legs, and other varieties are best baked. Check out what’s on sale and buy multiple packages to freeze and consume at a later time.
Canned beans are also a super convenient source of protein and fiber. Choose unsalted to avoid unnecessary sodium.
5) Choose seasonings over sauces
Spices and fresh salsas are great options compared to high fat, sugar-laden sauces and dressings. For more savory foods, try Italian seasoning, garlic powder, and paprika. For sweeter foods, I like to use cinnamon, vanilla (liquid) and all spice. Hazelnut extract is amazing in oatmeal.
6) Ditch the cookies and chips for healthy snacks
To keep your metabolism going and to ward off hunger, some healthy snack ideas include unsalted nuts, light buttered popcorn, roasted chickpeas, cut fruit, yogurt (no sugar added), roasted edamame.
Finally, it is important to never shop on an empty stomach and to plan ahead by making a list and checking out the weekly flyer for sale items.
Featured Recipe: Chia Seed Doughnuts (Oh She Glows cookbook)
Ingredients (makes 6):
3/4 C. Oat Flour (can place regular
oats in food processor)
1/2 C. Chia Seeds
1 1/2 tsp. Baking Powder
1/4 tsp. Fine sea salt
1/4 tsp. Ground Cinnamon
1/3 C. Pure Maple Syrup
1/3 C. Coconut Milk (almond milk works)
1 tsp. Pure Vanilla Extract
Instructions:
- Pre-heat oven to 300 degrees. Lightly grease donut pan with coconut oil and set aside.
- In a large bowl, combine flour, chia seeds, baking powder, salt, and cinnamon.
- Add maple syrup, coconut milk, and vanilla. Then stir until combined. Batter will be a little watery.
- Spoon batter into donut pans, filling to the top.
- Bake for 22 to 25 minutes, until firm to touch, and toothpick comes out clean when inserted in the middle.
- Cool donuts in the pan for approximately 10 minutes before carefully removing by inverting onto a cooling rack. You many need to gently run a sharp paring knife along the edges to loosen.
(Optional chocolate topping)
1/4 cup Coconut milk
1/4 Cup Chocolate chips
- Combine coconut milk and chocolate in a small saucepan
- Heat over very low heat
- Stir until melted
- Remove from heat
- Drizzle over donuts (or cupcakes, brownies, ice cream, fruit, etc.)