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How to Shop at the Grocery Store While Losing Weight

full grocery cart and grocery shopping app on a cell phone

Shopping for healthy foods can be a challenge, especially if you know you need to change the way you shop and eat in order to meet your weight loss goals and you're not sure where to start. Here are a few tips to help you make healthy choices at the grocery store:

Plan your meals

One of the best ways to shop healthy is to plan your meals in advance. This will help you avoid impulse purchases and make sure you have all the ingredients you need for healthy meals. Then plan to make the recipes with fresh ingredients at the beginning of the week, and use frozen and canned items for meals closer to the end of the week to reduce food waste.

Make a list

Once you know what you're going to make, make a list of all the ingredients you need. This will help you stay on track while you're shopping and avoid making unnecessary purchases.

Stick to the perimeter of the store

The perimeter of the store is where you'll find most of the fresh produce, whole grains, and lean meats. These are the foods that are most likely to be healthy.

Avoid ultra processed foods

Ultra processed foods are often high in sugar, salt, and unhealthy fats like trans fats. They can also contain artificial ingredients and preservatives. If you can, try to avoid processed foods altogether. However, some frozen and canned foods can be cost effective and shelf stable alternatives to fresh produce.

Read labels

When you're shopping for food, take the time to read the labels. This will help you compare the nutritional information of different products and make sure you're getting the most nutrients for your money. Many grocery stores now have apps so you can research options from home in your downtime to have a better idea of what brands to look for when you go. Don't overwhelm yourself with this. Pick two things you normally buy a week to research and find alternatives if needed.

Buy in bulk

If you have the space, buying in bulk can be a great way to save money and get healthy foods. Just be sure to store bulk items properly so they don't spoil.

Shop online

If you don't have time to go to the grocery store, you can shop online for healthy foods. There are many online retailers that sell healthy foods, and many of them offer free shipping. Or use your preferred grocery store app or website to see if they offer pick up or delivery and let them do your shopping for you. You may also consider meal prep companies or recipe delivery services to save you time.

Cook at home

Cooking at home is one of the best ways to control what you eat. When you cook at home, you can use fresh ingredients and make sure your meals are healthy.

Get creative

There are many ways to make healthy foods taste delicious. You can add spices, herbs, and sauces to your meals to make them more flavorful. You can also try new recipes and experiment with different ingredients.

Don't be afraid to ask for help

If you have any questions about healthy eating, don't be afraid to ask for help. There are many resources available, such as registered dietitians, nutritionists, and cooking classes. And you can always join us at Dr. G's for medically supervised and supported weight loss programs.

By following these tips, you can make healthy choices at the grocery store and enjoy delicious, nutritious meals that will support your weight and wellness goals.

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