Grocery Shop for Good Health

Quick Win

Taking a more mindful approach before and as you walk the aisles can help you make healthier choices.

Try This Today

• Make a list. Instead of winging it, make a grocery list — ideally one based on a nutritious meal plan for the week that is heavy on vegetables and fruit, whole grains, and healthy sources of protein.
• Don’t shop hungry. Eat a healthy meal or snack (such as hummus and veggies, or a handful of nuts and an apple) before you head to the grocery store.
• Take an outside-in approach. Fresh, whole foods like vegetables, fruit, chicken and fish tend to be on the periphery of a store, while packaged, processed foods are usually in the middle. Shop the perimeter first, and then go to select aisles as needed.
• Be mindful. Instead of rushing through the aisles, take your time. Notice your thoughts and feelings. If your mind lights up when you walk by the potato chips or ice cream, note those feelings without judgment — but remember that you don’t have to react to them. Try to stick with your grocery list.
• Pay attention to packaging. Before any packaged food goes into your cart, review the label, including the nutrition information and ingredients list. Avoid highly processed foods with dozens of ingredients.
• Beware the checkout line. Double on your mindful awareness when you check out. Tempting candy and unhealthy snacks are placed there for a reason, and it’s not your health.
• Do a last review. As you place items on the register, pay attention to what you are about to purchase. It’s OK to put an item back or ask the cashier to remove an impulsive choice.

Why

Big supermarkets tend to prioritize profits, not health, according to the Center for Science in the Public Interest. Being armed with knowledge and strategies is key to coming home with healthy foods. In a study of 21 Latina women, those who watched two videos — one focused on nutrition and one that taught mindfulness-based skills for grocery shopping — purchased more healthy food over the course of two months compared with those who only watched the nutrition-information video and a control group. The study was reported in the American Journal of Public Health in 2017.