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Grocery shopping can be overwhelming and confusing but it doesn’t have to be! Here are our top seven tips for navigating the grocery store and optimizing healthy choices.

  1. Plan/ know your schedule and what is realistic for meal prep. This may seem obvious but often times we can be unrealistic with prep time based on our schedules.
    • Look at your schedule for the week and carve out time for meal prep during the week or on the weekend.
    • Go in with a list (small list derived from a larger list)
    • Plan 3 days at a time (if the whole week seems daunting
  2. Avoid shopping when hungry. This can lead to poor choices and a combination of angry and hungry (or otherwise known as “hangry”).
    • Pack healthy snacks in the car (nuts/seeds, veggies and hummus etc.)
    • Eat a well-balanced meal beforehand
  3. Shop around the outside of the store. This is where all of the fresh produce and whole real foods are, the inside aisles are filled with packaged processed foods.
  4. Read labels not just nutrition facts. When you do venture into the inside aisles, make sure to read the full label, not just the nutritional facts. The nutritional facts can be confusing, but the ingredients do not lie, look for ingredients you recognize as real food and stay away from a lot of ingredients with items you don’t recognize or are able to can’t pronounce.
  5. Think about quick easy meal options. This goes back to point one where you should be realistic about your schedule and when you might need to have quick meals on the go. Here are a couple grocery store prepped foods which can be great for a throw together last-minute meals:
    • Whole chicken, pre-cooked meat or fish or cooked beans/lentils.
    • Spiralized vegetables
    • Chopped veggies
    • Frozen fruit/vegetables
  6. Always have emergency snacks on hand. This is key for busy people (everyone!!) to avoid searching for your next meal. Keep the following on hand for quick healthy snacks:
    • Smoothie ingredients (Biosteel protein powder, frozen fruit, nut or seed milk, greens, flax/chia/hemp, avocado etc.)
    • Trail mix
    • Apples/ fruit with nut butter
    • Guacamole/hummus and vegetables
  7. Make sure you have the macronutrient checklist on hand, so you can put together healthy meals throughout the week without searching for new recipes each week. Keep it simple and stick to the basics
    • Protein- Mix up your protein sources and focus on variety (poultry, fish, red meat, plant-based protein, Biosteel protein powder
    • Healthy Fat- Include Extra Virgin Olive Oil, coconut oil, nuts/seeds/butters, avocados, full-fat yogurt etc.
    • Fiber- The best sources of fiber are from vegetables especially cruciferous vegetables- cauliflower, cabbage, broccoli, kale, Brussel sprouts etc.), seeds (flax, hemp chia etc.) and nuts.
    • Colour- Eat the rainbow, choose a new vegetable each week and focus on variety in colour (yellow/orange, red, purple/blue, beige/brown and green).

There you have it, happy healthy shopping!

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