03/10/2024
🔸 Create a weekly meal plan: Planning meals ahead ensures you’ll have all the ingredients you need and helps prevent impulse buying.
🔸 Make a grocery list: Stick to a list that follows your meal plan to avoid distractions.
🔸 Focus on fresh foods: The outer aisles often contain fresh fruits, vegetables, meats, fish, dairy, and whole grains.
🔸 Limit processed foods: The inner aisles typically house more packaged and processed options.
🔸 Choose whole grains: Opt for whole wheat bread, unpolished rice, and rolled / steelcut oats instead of refined grains.
🔸 Go for lean proteins: Look for lean cuts of meat, poultry, fish, eggs, beans, and legumes.
🔸 Variety is key: Buy a wide range of colorful fruits and vegetables to ensure you get a mix of nutrients.
🔸 Buy seasonal produce: Seasonal items are fresher, more nutrient-dense, and often cheaper.
🔸 Look for hidden sugars: Check for added sugars in processed foods, even in items like sauces and bread.
🔸 Buy healthy oils: Stick to ground nut, rice bran and sunflower oil & avoid dalda, palm oil.
🔸 Incorporate nuts and seeds: These are nutrient-dense snacks and ingredients to boost healthy fats.
🔸 Avoid oversized packages: Buy portioned snacks or bulk foods that you can separate at home into smaller portions to avoid overeating.
🔸 Eat beforehand: Shopping on an empty stomach can lead to impulse buying, especially of less healthy snack foods.
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