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My top 9 tips for healthy grocery shopping

1. Now more than ever, there are so many dietary philosophies. But whatever your persuasion, first and foremost think SLOW food. That is Seasonal – Locally grown – Organic (if possible) – Whole (un-refined) foods. These are the foods that serve you and your families health best.

2. Shop at your local farmers market which is where you will find the best quality, in season fresh produce (often at the very best price). Best of all you can often try before you buy and this is a fantastic way to get kids interested in and trying new foods. An idea I love, is that the kids get to pick a ‘new’ fruit or vegetable each week and it’s your challenge to come up with a delicious way to eat it.

3. If you’re shopping at the supermarket, spend most of your time on the periphery. That is, the majority of your produce should come from the outer isles – fresh fruit and veggies (70-80% of your shop), meat/dairy if you eat it and toiletries. Spend as little time in the middle aisles as possible.

4. Get to know your butcher. Make sure the meat you buy is organic or 100% grass fed and finished, this is the healthiest choice. Avoid feedlot or grain-fed meat. Also, don’t overlook cheaper cuts of meat which are often the tastiest and most nourishing.

5. Try to shop with a list and never shop when you are hungry. Stick to what’s on the list and avoid impulse buys that you will later regret. This is easier achieved on a full stomach! If you find this tough, perhaps consider online shopping.

6. Also shop additive smart and avoid foods with a lengthy ingredient list. If you don’t recognise an ingredient, chances are, nor will your body. Real food doesn’t have ingredients, real food IS ingredients.

7. Please include as much variety in your shopping as possible. Variety increases the amount of nourishment you derive from your diet and reduces the risk of developing intolerance. Try a range of wheat-free grains and seeds in your diet such as quinoa, amaranth, millet and chia. Mix up the types of fruit, vegetables and protein you eat each meal.

8. Make sure you get your kids involved in shopping. Even toddlers can help out with shopping for food and doing so, will educate them about food and motivate them to try new foods. Choose age appropriate tasks like picking the biggest potatoes or counting how many apples go into the bag and have fun with it. You may be surprised how less stressful shopping with toddlers is when they are involved in the process.

9. Lastly, only buy what you want to eat – if you keep mostly whole foods in your home, then that’s what you’ll eat.

I hope this overview helps you to streamline your health journey. I’d love to hear from you - I hope you can add something that works for you and your family, it took me years to perfect mine Any questions for me? Post a comment below. I also do shopping tours!!!

I'm here to help and support you and am available for Health talks , Healthy cooking classes, Nutrition consults at Higher Health or via phone , please download my free Ebook " Your guide to green smoothies for gut health"

off my website

Yours in health,

Maria Lucey Nutritionist

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