The art of grocery shopping: A smarter shopper is a healthier one

The average person visits the grocery store about twice a week. This gives us plenty of opportunities to pick up items that can pack on the pounds. (Image via Shutterstock)

By Julie Fortenberry RDN, jfortenberry@stph.org

Stocked with sticky-sweet desserts, freshly baked goods, an entire aisle of chips, and so many of your favorite foods, the supermarket can be a recipe for diet disaster.

For this reason alone, many people typically feel overwhelmed at the grocery store. Now add the recent pressure of quickly getting in and out, properly distancing from others and the use of gloves or masks, and it makes sense why people dread going to the supermarket.

The average person visits the grocery store about twice a week. This gives us plenty of opportunities to pick up items that can pack on the pounds.

Most people would agree that it is easier to make a healthier choice in the grocery store than it is in the comfort of your own home (think late-night movie marathon in your PJs or wanting to relax after a long day). We tend to binge more if the food is in our house, which means healthy eating starts in the grocery store.

Of course, trying to avoid bringing home the foods that are so tempting can be easier said than done. Here are a few tips to help keep the "unhealthies" in the store and out of your kitchen.

• Pick the right time. Some consumers make better choices in the evening, after they have eaten dinner and the bakery is closed. Others may find they have more discipline in the morning hours. When possible, shop at the time that works best for you.
• Take 10. Spending just 10 minutes mapping out your menu for the week with your family will help you stay on track. Make a shopping list together. If you have the ingredients for healthy meals at home, you probably will not want to order takeout. If your fridge is stocked with beautiful, in-season produce, it is a positive environment for making healthier choices.
• Get in the mood. If you are sad, stressed or generally feeling blah, it is tempting to put unhealthier options in your shopping cart. Instead, play upbeat music in the car or take a few moments to unwind before entering the supermarket. Better yet, go after you have completed a great workout.
• Take the hunger edge off. Head off the temptations by grabbing a delicious, satisfying snack or meal before entering the store. Satisfied shoppers are less likely to be tempted by calorie-laden items. Hungry shoppers make impulsive decisions that could have otherwise been avoided.
• Be kid-conscious. Children can undermine your best intentions (especially the really cute, sly ones). It may be as simple as begging for their favorite snack item, candy in the checkout aisle, or even the distraction they may cause when you are trying to read nutrition labels. If this is the case for you, consider shopping without them. If that is not possible, consider giving them their own shopping list. Make it a challenge for them to shop only from the list or distract them with a toy or book.
• Stop at the ATM. Paying with cash keeps you from splurging on extra items. Take only what your shopping list requires or your budget allows. You cannot buy unnecessary, impulsive extras if you do not have the extra money to spend.

Grocery shopping is truly an art form, one that takes practice to get just right. With a smart plan in hand, you can be off to a great week of healthy eating. This preparation and planning will be worth it in the long haul.

Julie Fortenberry is a registered dietary nutritionist at St. Tammany Health System.