food, groceries, nutrition, wellness

The Grocery Haul

 

“It’s that time of the week again: No food in the fridge. I feel like I just went to the store! Has it really been a whole week?”

Do you all ever feel this way? You’re out of all your fresh produce and proteins and feel like there is nothing in the house to eat. I totally get that feeling.

Today I am going to give you an idea of how I tackle grocery shopping. Call me crazy, but I LOVE grocery shopping. I find enjoyment in taking my time to go through the store, look at the sales, and score some trendy food-finds.

Ø  Make a list.

This step is 100% necessary for me because nothing is worse than coming home to cook dinner and realizing you are missing an ingredient. Not only that, but you want to also make sure you have all the food you need for the week. With my husband and I both working full time jobs, the last thing we want to do after a long day is go to the store.

Ø  Know what to put on that list.

I am not a “meal prepper”, but I am a “meal planner”.  I try to get an idea of what we are going to eat throughout the week for breakfast, lunch, dinner, and snacks. I also like to have quick go-to ingredients on hand in case of emergencies. Neither one of us are big on snacking, but sometimes I need something nutritiously satisfying to get me through the afternoon before my workout. I also think about if we will be dining out any that week, in which case I will not have to plan as many meals.

Ø  Check sales.

Being recently married and paying for all of my own stuff, this is something I never take lightly! I love to save money where I can. Most grocery stores list their weekly sales online, so take a look. Otherwise, grab that pamphlet with all the deals as you walk inside the store. It takes an extra minute, but you will be happy you checked.

Ø  Do not go shopping while hungry.

You. Will. Regret. It. Take it from a person who gets hangry, shopping while hungry never turns out well. A few things can happen. On the one hand, you could potentially stock up more on foods you typically would never buy because they “sound good”. News flash: Everything sounds good when you’re hungry. On the other hand, if you get hangry like me, chances are your grocery shopping experience will result in aggravation, irritation, moodiness-and quite possibly may ruin your day.

Those are some key things I keep in mind before going shopping. Now let me tell you what a typical shopping trip looks like for me!

*Disclosure: This is an extensive list of items I like to have on hand. I do not buy all of these items every week.*

Items I purchase weekly:

Bananas

Spinach

Squash/Zucchini

Bell Peppers

Fresh Fruit (whatever is on sale)

Mushrooms

Broccoli (Fresh)

Cauliflower (Fresh)

Cauliflower/Broccoli Tots (frozen)

Riced Cauliflower/Broccoli (frozen)

Unsweetened Almond Milk

Items I purchase biweekly:

Red Potatoes

Sweet Potatoes

Onions

Mixed Greens/Romaine Lettuce

Baby Carrots

Tofu

Frozen Fruits (no added sugars)

Fresh or Frozen Salmon, Tuna, or Mahi Mahi (fresh is best)

Lean Chicken Breast/Thighs (always check sales)

Quinoa

Brown Rice

Oatmeal

100% Whole Grain Penne Pasta

Garden Vegetable Spaghetti Sauce

Nonfat Greek Yogurt (bulk)

Triple Zero Greek Yogurt

String Cheese

Eggs

Canned beans: Chickpeas, Black Beans, Vegetarian (Nonfat) Refried Beans

100% Whole Wheat English Muffins/Buns

>60% Dark Chocolate Chips

100% Natural Peanut Butter (No added sugars)

Seldom Purchase:

100% Whole Wheat Tortillas (they keep well in refrigerator)

Flour (All Purpose, 100% Whole Wheat, Almond)

Dried Beans (pinto, lima, lentils)

Honey

Herbs and Seasonings

Unsweetened Applesauce

Canola Oil

Grapeseed Oil

Coconut Oil

Curry Paste

Condiments

Hummus

Brown Rice Cakes

Jasmine Rice

Butter

100% Dark Cocoa Powder

Halo Top 🙂

*~*

What are some of your go-to items at the grocery store? Do you have any tips you’d like to share?

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

 

4 thoughts on “The Grocery Haul”

  1. Do you ever post recipes and ideas where to start? I ate clean for about six months years ago and I felt great and lost some weight. I can not seem to enjoy it at this point in my life. Any suggestions??

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    1. Hi, Monica!
      I have a few blogs regarding that…..”Healthy Living 101” and “DIET…It’s a Bad Word” both have some info on starters for healthy eating and meal ideas…I also have a “Healthy tips when dining out” blog that may help when going to restaurants. I have some quick bread and muffin bread recipes on the pumpkin blog and paw paw blog as well as my spin on summer crops blog.

      As a guide, I think a great way to get back into healthy eating is increasing veggie intake…veggies are loaded with fiber and fill you up quicker than the higher carb items and are kind to the waistline….it could be as simple as adding some spinach to a smoothie or mixing cauliflower rice with regular rice…

      Another option is to decrease amount of processed foods…they contain a lot of sugar and refined carbs. Americans should only be getting no more than 25 grams of sugar per day…I’ve seriously been paying attention to added sugars for the past several months and it has made a HUGE difference in how I feel and how my clothes fit. As far as whole grains, make sure the products you buy say “100% whole grain/wheat”, then you will know it isn’t refined.

      Another option is cutting back on sodas, juices, and high sugar coffee/teas. It’s easy to increase a lot of empty calories with these…

      I hope this helps! Please let me know if you have any more specific questions on nutrition and subscribe to my website to receive email updates on new blog posts! 🙂

      Like

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