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On average United States households spend up to ten percent of their available income on food and groceries. This rounds out to about $105 every week, which equates to about $50 per average trip. However, there are no two people with the same shopping experience. Healthy eating grocery shopping is not a walk in the park. There are endless decisions to make.
Healthy Eating Grocery Shopping
Did you know that 78% of all shoppers report that when they do healthy eating grocery shopping, they spend most of the time reading the nutrition labels to make the most of their purchase. Many shoppers also try to buy produce that is locally grown. In a study conducted at USC researchers found all the following data:
- 64% of shoppers focused on the nutrition labels.
- 48% reported to watch out for local products, specifically
- 30% interested in organic products.
- Consumers leave about $11 free for unplanned purchases.
Marketing Strategies
When you shop, do you pay attention to the lay of the land? Where are the fresh produce and what items are on the perimeter of the store? In case you didn’t know, each food group of is a part of the store’s marketing strategies. For example, notice the location, labels, buzzwords, and packaging. These stores are designed to attract your attention.
- Labels
- Buzzwords
- Packaging
- Location
Location, Location, Location
The end of the aisle is reported to be one of the most profitable sections in your grocery store. It is of high interest to consumers. Manufactures take pride in their end of aisle stock and will pay premium prices to do so. Bright colors will also attract shoppers. When it comes to fruits and veggies, color is always a good thing. Just make sure to watch those labels.
Nutritional Labels Stand Out
When you shop, do you ever read the labels? This is a good habit to get into. Nutritional labels play a significant part in your purchasing process. Labels are the holy grail for dedicated dieters. It is like a bibliography for food. When you are looking for healthier products, labels are your best friend. However, be aware of the buzzwords.
Captivating Buzzwords
However, make sure you do your homework before falling for buzzwords such as natural, organic, or fat-free. These labels are oftentimes misleading. They also tend to carry a higher price. As a precautionary measure, do your research on buzzwords.
For example, in non-fat foods the fat is removed. As a result. his renders the product tasteless. The product is then loaded with sugar is to compensate for the lack of fat. Finally, instead of losing pounds, you end up adding pounds. So, beware of labels, buzzwords, and all packaged foods.
Packaged Foods
Packaging, in and of itself, plays a significant role in the way your grocery products are marketed. Studies show that products that are uniquely packaged have a higher probability of being sold (Psychology of the Grocery Store, USC). Ultimately, a brand can make or break sales potential.
Brands and Packaging
Product brands, through their packaging, work in conjunction with supermarkets in their designs and behaviors. Certain brands, in particular, are created to drive consumers to spend money and become shoppers. I am always pulled in my spam products.
Spam is Always a Lure
There has never been a time that I was in a store to buy a few select items and came out with a carload of items including spam. That was then. This is not the case anymore. I have grown up. Nowadays, I am a more conscientious shopper. As a result, I always do my research prior to spending my money. No more shopping on the fly.
Scientific Research
Scientific research found that our decision-making becomes more impulsive and emotional after a certain period of time in a grocery store or supermarket. The longer time you spend in the grocery store, the more likely you will buy extraneous items. In fact, it also means the quality of your purchasing decisions diminishes significantly. That said, let’s check out the ins and out of grocery shopping.
Be an Armed and Dangerous Shopper
The next time you approach your grocery store, you need to have a few shopping skills under your belt. First, ask yourself do you pay attention to what you buy or are you an impulsive shopper? Once you master these skills, you will become armed and dangerous while inside your local grocery store. Time to get your groove on. Get your mobile device, tablet, laptop, iPad, or desktop ready. We are going master the art of shopping for healthy eating.
Healthy Eating Grocery Shopping
Let’s meet the scientific adviser TNS Global, an Australian retail conglomerate, Dr. Herb Sorenson. His research began in the late 1970s with a focus on shoppers at their points of purchase, capturing their behavior, motivations, perceptions, frequency and preparation (insidethecast.com).
Prepare Your Shopping List Ahead of Time
A good rule of thumb, in terms of shopping, is to prepare your shopping list ahead of time. This saves you a lot of time and frustration. It also saves you extra trips to the grocery store. Make it a habit to keep a running list when you run out. Paste one on your pantry door or refrigerator. Keeping healthy staple foods is crucial in your healthy lifestyle journey.
Crucial Staple Products
Four excellent products for weight loss are beans, chickpeas, lentils, and peas. These foods influence weight loss due to their effect on fullness, as well as their protein and fiber content. Similarly, to oatmeal and pulses (edible seeds of plants) contain soluble fiber that slows down digestion and absorption. Also, eating protein leads to the release of hormones that signal fullness.
Healthy Sources of Protein
Lean meats, seafood, poultry, legumes, eggs, nuts, and seeds are a few healthy sources of protein that you can easily add to your diet. Studies show that protein promotes a feeling of fullness by reducing calorie intake, which helps contribute to weight loss.
Does Lemon Water Burn Fat?
Absolutely. Lemon water promotes fullness, supports hydration, boost metabolism, and increases weight loss. Lemon water is tasty, easy to make, and is often used as a low-calorie replacement for higher- calorie beverages.
The downside is that it causes enamel erosion or tooth decay because of the acidity in citrus fruit. Too much lemon water leads to heartburn, nausea, vomiting and other gastroesophageal reflux symptoms. So, use lemon juice in moderation.
Frequently Asked Questions
Retail psychology is the study of consumers and the factors that influence why, how, and how much they spend. Every retailer wonders why buyers behave the way they do. It’s easy to rationalize buying things like food, water, and other items needed to meet basic physiological human needs.
Because there are so many choices, it can also make you feel over-stimulated and anxious. In order to get out of the store as quickly as possible, you will throw more items into your cart than you can eat or you could under buy, so you don’t have complete meals. Here are things to consider before, during, and after your shopping spree:
The frequency and duration are things to keep in mind when you have to do your grocery shopping. As a good rule of thumb try to prepare your shopping list ahead of time. This can save you a lot of time and frustration. It can save you extra tips to the grocery store. Also keep a shopping list reminder near your food pantry or refrigerator. Shopping lists, stocking up on key healthy staple foods, is crucial in your healthy lifestyle journey.
Beans, chickpeas, lentils, and peas. They may influence weight loss due to their effect on fullness, as well as their protein and fiber content. Similarly, to oatmeal, pulses contain soluble fiber that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness.
French fries and potato chips. These two foods are often high caloric and fat. Avoid sugary drinks, white bread, candy bars, some fruit juices, pastries, cookies, and cakes, some types of alcohol (especially beer), and ice cream. Please avoid foods high in sodium at all costs.
There are detox drinks and juices include beetroot juice. Whole beets are low in calories and high in fiber, which support regularly, slow stomach emptying, and prolong satiety to support weight management. Carrot, celery, cinnamon and fennel water.
1. Lift weights at night.
2. Drink a casein protein shake
3. Take a cold shower
4. Drink green tea
5. Sleep in a colder room
Explore intermittent fasting
1. Exercise more. Add High Intensity interval training (HIIT) to you routine and burn more calories in less time.
2. Weight train. Add muscle mass to your body and burn more calories at rest.
3. Don’t skip meals.
4. Et fat burning foods
5. Lack of adequate sleep every night occurs after pregnancy or weight changes. The excess tissue from previous body shape can hang down, varying in length and size (Aug. 2022).
· What causes hanging belly fat?
· Pannus stomach occurs when extra skin and fat deposits hang from the stomach or belly area of the abdomen.
1. Fatty fish
2. Nuts
3. Eggs
4. Chili peppers
· Greek yogurt
· Red bell pepper
· Broccoli
· Edamame
· Diluted vinegar
· Beans.
Grapefruit is a cross between a pomelo and a orange and is commonly associated with dieting and weight loss. However, if you are on certain medications it should be avoided. So, check with your primary care physician first. Additional fruits to consider are apples. Apples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large fruit (223g). Berries, stone fruits, kiwi, passion fruit, rhubarb, and melons
Losing weight at a gradual, sustained rate increases the long-term success if keeping it off. Plana healthy weight loss of 1 to 2 pounds a week. Make the right changes and stay diligent. You can expect to lose 30 pounds in 3.75 to 7.5 months. However, it is contingent upon what you eat and exercise
Fatty fish (salmon), Lean meat, apples, avocado, nuts, Greek yogurt with berries, chia seeds, whole grains (brown rice, quinoa) oatmeal, bone broth, dark chocolate. These foods help satiety. They fill you up for longer periods of time.
Also, MCT oil or powder, Medium-chain triglycerides (MCT) is made bt extracting MCTs from palm oil. Coffee, eggs, green tea, whey powder, apple cider vinegar and chili peppers, pureed vegetables.
Beans. Inexpensive, filling, and versatile, beans are a great source of proteins.
Soups. Start a meal with a cup of soup, and you may end up eating less.
Lean meats, seafood, poultry, legumes, eggs, nuts, and seeds are a few healthy sources of protein that you can easily add to your diet. Studies show that protein may promote feelings of fullness by reducing calorie intake, which helps contribute to weight loss.
Absolutely. Lemon water promotes fullness, supports hydration, boost metabolism, and increases weight loss. However, lemon water is no better than regular water when it comes to losing fat. It is tasty, easy to make and is often used as a low-calorie replacement for higher- calorie beverages. The downside is that it may cause enamel erosion or tooth decay because of the acidity in citrus fruit. Too much lemon water leads to heartburn, nausea, vomiting and other gastroesophageal reflux symptoms. So, use lemon juice in moderation.
Final Thoughts
One way to lose pounds or maintain your weight is to add healthy foods to your diet. This is easier said than done. At some point, your food will run out and you will have to schlep to the nearest grocery store. Here’s where the fun starts. Having a prepared shopping list is always a life saver. Grocery shopping, in and of itself, could be a cliffhanger. Once you get the hang of it, it will become a habit. Your days will be a lot healthier and happier, and it is a lot easier to stay on track.
Rachele, Founder
w: mybluegenes.com
e: rachele@mybluegenes.com
Rachele,
To be honest, any kind of shopping is stressful for me, especially when I don’t have a shopping list. Now that I have a plan from reading your article, I will definitely level up my shopping skills and instead of filling my cart with a bunch of empty calorie foods, I will buy more wholesome healthy foods.
Vicky Guy
Hi there, Vicky
Thank you for taking time to read and comment on my article regarding healthy eating grocery shopping. I know how important healthy lifestyle is. I am very impressed to see that you are taking the first step to a healthier, happier person. Good for you. Keep up the good work and keep in touch.
Rachele