A Simple Guide to Shopping Healthy at Any Grocery Store

Disclaimer: Not Medical Advice. Opinions are my own.

In partnership with ​Momentous

Today's Newsletter at a Glance:

• Cooking 80 %+ of Your Meals at Home

• Step-by-Step Guide to Navigate Any Grocery Store

• Healthy Meals for the Whole Family

• Perfection < Progression

Everyone has to eat.

The question is what?

If you take away anything from this newsletter, focus on cooking 80-90% of your meals at home.

You will save money, be more conscious of what you eat, and control what goes in your mouth.

A healthy grocery trip doesn't start at the store - it starts at home.

Without a well-defined plan of what you will buy, you will be easily convinced by the tempting marketing on the shelves.

With all the information out there, it can feel overwhelming.

I want to make it tactical and universal so that you have a simple plan the next time you walk into the grocery store.

Step-by-Step Guide to Navigate Any Grocery Store

1. Start with a plan
   
   Come up with a general idea of what the meals will look like for the week. This will (a) tell you what ingredients to shop for and (b) not have you scrambling for a meal during the week when the fridge is empty. Make a list with intention. Chances are you shop at the same grocery store[s] every week. Curate your list based on your usual route, not by recipe.
   
   

2. Shop the Perimeter
   

   Don't know where to start? Stay on the outer perimeter. Grocery stores are designed to hold the majority of healthy foods on the outside. This includes: fruits, vegetables, spices, meats, butcher counter, eggs, and dairy products. Healthy options are available in the aisles. However, they are harder to come by and typically more processed. Remember: the longer the shelf life, the shorter your life. Focus on God-made over man-made. Are you someone who jumps from one diet to the next? Stick to the basics: meats (chicken, fish, beef), eggs, fruits, and vegetables.
   
   

3. Prioritize Protein
   
   Protein is key for satiety, or keeping you full. Get adequate amounts of protein to limit the urge to snack throughout the day. Protein is also the building block of muscle growth and repair. Your shopping cart should include legumes, chicken, lean red meat, fish, turkey, etc.
   
   

4. Don't Fear the Freezer Aisle
   
   Not all aisles are evil. The freezer section has great healthy options that can safely be stored for an extended period of time. Mixed vegetables for stir fries, fruits and berries for smoothies, wild-caught fish and seafood, and smoothie packs. Having healthy frozen options on hand can be beneficial if you run out of fresh foods. You have to do your best not to get tempted by the enticing dessert section in the freezer aisle.
   
   

5. The Ingredients Won't Lie to You
   
   If you are interested in trying a new food, you're on the hunt for a healthier alternative, or you're auditing your pantry, the ingredients will tell you what you need to know. Regardless of the flashy marketing claims on the label, start with the ingredients on the back. Look for: - A short list of ingredients, five or fewer - Recognizable ingredients (red flag: you can't pronounce it) - Limit the amount of added sugars.
   
   

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Perfection < Progression

Perfect is impossible.

The truth is, we aren't striving to be perfect.

The goal should be progression. Getting a little better than yesterday.

Following these tips, the majority of the time is a win.

Food should be enjoyed.

Find meals that you and your family truly enjoy eating and that benefit your health.

Purchasing nutrient-dense foods is an investment for your future self.

Be conscious of what you put in your mouth.

Food is medicine. Only the best,

Jeremy London, MD

P.S. Don't forget to follow my podcast for free on ​Spotify​ or ​Apple Podcasts