No one wants to stress over what they will be eating during the week. But going to the grocery store with a plan in mind — and a list in hand — can help ensure you buy foods with the best nutritional value for your money. Here are some tips:
Develop a meal plan. The words “meal plan” can be daunting. You may ask yourself: “How on earth can I plan my meals for an entire week?” It’s simpler than you think. The easiest way to create a meal plan is to keep a calendar and list of the ingredients you need to buy to avoid impulse purchases. You also likely will save money because you are buying everything in one trip instead of several trips throughout the week. Your use of meal plans may not be perfect at first, but you will slowly figure out what works for you and make modifications as needed.
Include all the essential food groups. Although you may not be able to buy as much junk food as you once did, you can include yummy and healthy food groups on your grocery list. Be sure to include fruits, veggies, complex carbohydrates, protein, healthy fats and low-fat dairy products. Below are some listed options you can choose from:
- Bananas
- Spinach
- Avocados
- Berries
- Whole grain pasta and breads
- Chicken
- Sweet potatoes
- Lentils
- Low-fat yogurt
Note specific allergies and dietary restrictions. If you have any food allergies or dietary restrictions, include these at the top of your grocery list and calendar. Be sure to check food labels to ensure none of the ingredients are hidden in something you would like to purchase. For example, if you are instructed to adhere to a salt-reduced diet due to a medical condition, search for foods that are low in sodium like eggs, fish and unsalted nut