It’s something you do almost everyday and an essential part of life, yet most of us are still a little lost when it comes to grocery shopping. You would think going to the store and picking healthy, wholesome foods would be straight forward and simple. Think again. Marketing and product placement combine to confuse the consumer rather than educate the consumer on nutritious purchases. The use of tricky labeling and foreign ingredients has us more confused than ever! Learn how to navigate the grocery store, read labels (and more importantly ingredients) and make shopping for HEALTHY, WHOLESOME foods simple again!
Make your selections and then view/print your PDF below
Print out our grocery list and never find yourself wandering the isles wondering what to get for dinner. The list is complete with staples to always have on hand if you need to whip something up quick. The list also includes "super" ingredients for those looking to bring their meals and nutrition to the next level. We compiled this list to make it easy for you, especially as you transition or simply want to make a few healthier choices. If you do not have an idea of what you need and a plan you are going to stick to, you are increasing your odds of reaching for the ice cream, cookies, chips etc. Have fun in the produce aisle and grab as many new and exotic fruits and veggies as you can that are not on your list, but limit it to this section for now. Also, be careful not to fall into the trap of going hungry and ravenous! Again, this will make it more difficult to stick to your list if you have not changed your taste buds and cravings.
This is where you will find the most fresh and nutrient dense foods. These foods need to be stocked more regularly and watched as they will spoil (this is a good thing) since they do not have any, or as many preservatives and chemicals to keep them on your shelf for years on end. Pay particular attention to the produce and bulk foods section!
By loading your basket with fresh foods first you are off to a good start. This is a confidence boost and leaves less room for all the processed items.
Read on every packaged product you purchase.
Put your smart phone to work and search the internet for every ingredient you aren't familiar with. If you can't spell/pronounce it, chances are you should not be eating it.
*If you have not already developed this habit it could be a daunting task your first of couple trips to the grocery store. It gets easier and even entertaining as you start to weed out the "bad guys". It will become a natural habit after a while and you will need to do it less often as you find your "go to" products.
* Organic produce/foods will contain less herbicides, pesticides and chemical fertilizers.
* Organic products are less invasive on the environment.
* Certified organic foods cannot contain GMO products...Avoid GMO! For more information please check out our "Science Behind It" page.
* Most organic products are also fair trade.
A FEW THINGS TO NOTE:
Foods fall under carbohydrate, protein, fat or alcohol. The amount of energy a food provides determines the number of calories.
Expect to spend more time at the grocery store when first getting started. We promise this will get better as you learn what products are good and what products to avoid.
*When reading labels ingredients are listed from most abundant to least.
Often sugar is listed under many different names such as high fructose corn syrup, agave nectar, fructose, glucose, sucrose and the list goes on!!!! It is not uncommon to see a few different types of sugar listed throughout product ingredients. This is often done so it APPEARS that there is less sugar in the food than there really is! (tricky, tricky labeling!)
The goal here is to cut out chemicals, synthetic products and animal products. In doing this you will be nourishing your body with foods that help you fight or reverse disease, look younger, repair muscle and perform optimally in all aspects of your life. If you are not sure what an ingredient is; look it up. There are so many power bars that are made with whole ingredients (i.e. dates instead of high fructose corn syrup for sweetness etc.) there is no reason to buy the unhealthy alternative and put undue stress on the body.