I just got back from a trip to the grocery store and I am amazed every time by the quantity of items that are not really food in those aisles. I picked up a package of bagels that said they had 6 grams of protein in each bagel. But, as I looked closer they also had 33 grams of carbohydrates in one very small bagel. There was also a long list of chemicals and preservatives added to the product. I put those right back on the shelf. (Note: I don’t typically buy bagels; but, the protein claim caught my attention.)
Shop for health
When grocery shopping, aim to buy foods that support health, nutrition, and performance rather than foods that satisfy emotions and cravings. Pick nutrient dense options when you are shopping.
Nutritional needs
The body needs protein, fat, water, vitamins, and minerals for energy and to repair tissue. There are essential fats, essential amino acids (proteins), but no essential carbohydrates. The goal is to consume adequate protein and healthy fats to be utilized by the body. And, limit refined sugar and refined carbohydrate intake.
Limit ultra processed foods
Ultra processed foods are items that have been highly altered and have many added ingredients, preservatives, and flavors. These products often have a long shelf life and are quick and convenient. But, these products lack needed nutrients. Examples of these types of products are: cookies, chips, macaroni and cheese, many breads, and soda pop. These foods are calorie dense and nutrient poor.
Use a shopping list
Being prepared before you go shopping helps to limit impulse buys and keep you focused on what you need. Shopping lists can also help save time and money.
Where to shop
Stores that have local and organic options are best. Farmers markets are a great resource for real food, too. In the store, focus on shopping the outside perimeter of the store – produce (vegetables and fruit), meats, cheese, dairy, eggs, and frozen foods are typically around the edges of the store.
The center aisles are often the processed and packaged foods, so spend your time around the outside edges as much as possible.
If you need alternative grains or alternatives to wheat and refined flour:
- Bob’s Red Mill brand, almond flour, coconut flour, rice flour, and chickpea flour are good options.
- For pasta, red lentil or chickpea pastas can be an acceptable alternative to wheat pastas.
Helpful resources for you:
- Weston A. Price has a Real food app: https://www.realfoodmobileapp.com/
- Diet Doctor app: https://www.dietdoctor.com/app
- Monterey Bay Aquarium Seafood Watch for the best fish/seafood options: https://www.seafoodwatch.org/
- Clean 15/Dirty Dozen at ewg.org – https://www.ewg.org/foodnews/summary.php
Sample week of meal ideas:
| Menu Plan | Monday | Tuesday | Wednesday |
| Use dinner leftovers for next day lunchIntermittent Fasting Variation – water or coffee/tea for breakfast | Breakfast:Berry smoothieLunch:Mixed green salad with black beans or tuna with sliced avocadoSnack (optional): Parmesan cheese slicesDinner:Unstuffed peppers (ground beef, tomato sauce, peppers, spices) | Breakfast:Hard Boiled EggsLunch:Unstuffed peppers over mixed greensSnack (optional): Nut and cheese packDinner:Roasted chicken with side of quinoa | Breakfast:Plain or coconut yogurt with berries and chia seedsLunch:Roasted chicken over mixed greens with avocadoSnack (optional): AlmondsDinner:Burger with baked sweet potato |
| Thursday | Friday | Saturday | Sunday |
| Breakfast:Eggs sautéed in coconut oil or butter with veggiesLunch:Burger over mixed greens and extra veggiesSnack (optional): Sliced cucumber and hummus or guacamoleDinner:Turkey loafSautéed green beans | Breakfast:Chia Seed PuddingLunch:Turkey loaf over mixed green with extra veggiesSnack (optional): BerriesDinner: Keto PizzaWith variety of toppings | Breakfast:ChafflesLunch:Lettuce wraps with healthy lunch meats (Applegate)Snack (optional): Celery sticks with hummusDinner:Chicken curry with cauliflower rice | Breakfast:Omelet with veggies, meat, cheeseLunch: Antipasto salad over mixed greensDinner:Salmon Teriyaki with sautéed bok choy |
When shopping for yourself and your family, think of food as fuel and nourishment. Choose foods that will help you feel better, stay healthier, and perform your best. Feed yourself well to help your long-term health.
Yours in health,
