10 Strategies to Make Grocery Shopping a Success

March 24, 2017

Many who have undergone WLS can attest to the fact that tasks involving food that were relatively simple prior to surgery may not be so simple afterward. This can also be the case for grocery shopping.

It can be difficult to know what and how much to buy on each grocery trip, and there may be a fear that you will fall back into pre-WLS patterns of food purchasing. While grocery shopping can seem like a daunting and overwhelming task after surgery, one of the best ways to set yourself up for success is to have a game plan. Here are ten strategies to make your grocery shopping trip a success.

1. Decide where to grocery shop

This may sound basic and like a no-brainer, but is important to consider. If you know of specific grocery stores for which you tend to leave the store with multiple items in your cart than what you originally had no intention of purchasing, these are likely not the best places to be frequenting for your weekly grocery shopping trip. When choosing your “go-to” store, try to find a place that is convenient and close to where you live, fits your budget, and offers the nutritious weekly staple items you need to stay on track.

2. Decide how frequently to grocery shop

One of the challenges I often hear from clients is discovering mid-week that they do not have enough nutritious food options on hand in their fridge or pantry to put together a balanced meal. This can lead to an increased temptation to order take-in or stop by a fast food establishment on the way home from work.  Depending on how frequency you decide to grocery shop, make sure that you are buying enough quantities of fruits, vegetables, whole grains, and protein sources to get you through until your next trip to the store. In order to ensure you are buying enough at each trip, list the quantities needed next to each item on your grocery list.

3. Decide what time to go grocery shopping

It is important to make trips to the grocery store a built-in part of your weekly schedule. Maybe you pass by the grocery store on your way home from work. This would save you from having to make a whole separate trip, or maybe it works best to go on your day off. Either way, think of a time that you can make a routine.

4. Eat before you shop

Another important consideration is whether you will have the chance to have a meal or snack before heading out to the grocery store. Research shows that shopping when hungry increases the likelihood to purchase more energy dense foods (1,2,3). In contrast, those who shop when pleasantly full tend to purchase less energy dense foods such as fresh produce (1,2,3). Eating at least something small before heading out to buy groceries helps you to be in a frame of mind to make calmer, wiser decisions while shopping so that you can exit the store with a balanced array of nutritious and wholesome foods.

5. Consider whether you need convenience food options

Think of your weekly meal structure when planning what to buy. Do you get home from work late on Wednesdays and need something nutritious that you can prepare in a pinch? Are Saturday nights a “fend for yourself” type of night? Anticipate the situations when you may need some pre-made but balanced and nutritious meals in the freezer.

6. Incorporate at least one new food item each week

The more variety you can incorporate into your meals and snacks, the more likely it is that you will be getting a wide variety of nutrients. A balanced and non-monotonous diet also helps to create a diverse array of good bacteria in your gastrointestinal tract (4). A simple way to achieve this is deciding to incorporate one new vegetable or fruit to your grocery list each week. A good way to choose what to incorporate is looking through your grocery store’s circular to see what is in season or on special for the week and picking something from that list. Are you used to purchasing cucumbers and iceberg lettuce as your go-to veggies every week? Try switching it up slightly and purchasing arugula and tomatoes next week, and perhaps romaine lettuce and carrots the week after. Making these slight changes week by week not only expand your palate and keep you from getting into a rut but also ensures that you will be benefiting from different nutrients unique to these various foods.

7. Make it a point to incorporate one or two special items

Maybe it’s a fancy (slightly more expensive) brand of Greek yogurt that you really enjoy, or maybe it's an exotic spice you’ve been wanting to try out as a seasoning. Pick one fun item to purchase as part of your weekly grocery trip to keep things lighthearted and give yourself something to look forward to.

8. Don’t under-estimate the value of a well-stocked pantry

When making your grocery list, don’t just look through your fridge and freezer to look for food items that you need to repurchase. A well-stocked pantry is also an important part of the equation. Nutritious staple pantry items may vary slightly from household to household, but a good place to begin is making sure that you have 2 or 3 options for the protein, starch/grain, and veggie food groups. Some ideas include beans and lentils for protein, brown rice and oats for starch/grains, and canned green beans and asparagus for veggie options.

9. Don’t forget the snacks

Items to also include in your grocery list include portable, grab-and-go items that you will always have around as an option to throw in your lunch bag or grab on your way out the door during the weekend. Some ideas are apples, yogurt, string cheese, whole grain chips, protein bars, and ingredients for a quick smoothie such as bananas, milk and fresh spinach.

10. Anticipate if you may need support during your grocery trip

Even with planning out your grocery trips meticulously, it can still be overwhelming at times. It may even feel like you are having to relearn basic grocery shopping skills. If you anticipate a need for extra support, asking a supportive family member, spouse, or friend to come with you can be beneficial. You may even want to provide them with a copy of your grocery list so that they can help keep you focused during your trip. If you end up not needing the support, at least you will have an extra hand to help you carry in the groceries!

References

1. Mela, DJ, Aaron JI, Gatenby SJ. Relationships of consumer characteristics and food deprivation to food purchasing behavior. Physiology & Behavior. 1996;60(5):1331–1335.
2. Nisbett RE, Kanouse DE. Obesity, food deprivation, and supermarket shopping behavior. Journal of Personality and Social Psychology. 1969; 12(4)):1969, 289-294.
3. Wansink B, Tal A, Shimizu M. First Foods Most: After 18-Hour Fast, People Drawn to Starches First and Vegetables Last. Arch Intern Med. 2012;172(12):961-963.
4. Mitsuoka T. Intestinal flora and human health. Asia Pacific Journal of Clinical Nutrition.1996; 5:2-9.

ABOUT THE AUTHOR Tiffany Haug, MS, RDN, EDOC is a Master's level Registered Dietitian Nutritionist who specializes in treating eating disorders as well as obesity. Tiffany holds a Certificate of Graduate Study in Eating Disorders and Obesity (EDOC) from Northern Illinois University—the only graduate certificate of its kind in the nation. She currently works as an outpatient Dietitian at a private practice and tiffanyhaugrd.wixsite.com/freedomwithnutrition Read more articles from Tiffany!

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