Embracing the Joys of Grocery Shopping
I’m one of those weirdos who loves grocery shopping. Anyone else feel me? If I had it my way, I would do my groceries at farmers markets all year long, but in the great white north of Toronto, Canada, that’s not always possible. Thankfully, we still have many awesome natural health food stores to turn to all year round – I’ll share some of my favorites later on.
Grocery shopping seems to be one of those things that you either love or hate. I think it’s because some people find it to be an overwhelming experience. I get it, though – there’s a lot going on, from the fluorescent lights to the crowds and the confusion as to what’s healthy versus what’s not. Over the years, I’ve acquired some great tips to navigate the grocery store for healthy eating, which I’ve gone on to share with clients of mine with great success. I hope that by the time you’re done reading this, you’ll be equally as successful, and you’ll be confident and readily equipped to take on grocery shopping – the joyous way!
This is a classic tip, but for good reason. When we make a point to shop primarily on the perimeter of the grocery store, we’re naturally avoiding most packaged and processed foods and will be more inclined to pick up whole foods, including fresh fruits and vegetables. It’s very rare that you’ll find your spinach or carrots down an aisle. So, as long as you are sticking to this rule, you can feel confident knowing you will likely be filling your cart with lots of nutrient-rich goodness.
Keep in mind, there are some exceptions to this rule, since there are some healthy foods that can be found in the center aisles of a grocery store, including some of our Joyous Health Approved products. But I’ll give you some advice in the tips below to help you determine if it is actually as healthy as it says it is.
Planning Ahead for a Stress-Free Shopping Trip
This is the fun part, I know it doesn’t seem like it since planning out your meals and making a list can be a drag, but I promise you, you’ll be so glad you had your list when you look in the fridge and realize you actually have the ingredients to throw together what you want to make. It also helps to keep a list of healthy kitchen staples on hand and keep track of what you have and what you don’t. Once you have your kitchen stocked with healthy staples, you will have almost everything you need to make whatever you want from scratch, give or take a few specific ingredients.
The remaining ingredients you’ll need will depend on what you plan on making for the week. You can find tips for choosing recipes in Step 3 in this post, which shows you how to meal prep like a pro. Once you’ve done that, all you have to do is make a grocery list, and then you’re ready to take on grocery shopping. Woohoooo!
One last thing – part of planning ahead before you go grocery shopping includes making sure your belly is full. When we go grocery shopping in a hangry state, we run the risk of making poor choices since we’re more distracted by our hunger than our health goals. Make sure you have a light snack before, like a granola bar or a handful of nuts, to prevent this from happening.
Navigating the Organic Debate
There are SO many amazing reasons to buy organic food. But for the sake of this article, buying organic food ensures the food you consume is free of harmful pesticides, herbicides, insecticides, and toxic chemicals, so it can be as health-building as possible. I understand this can come with financial considerations, but if you hop on the Environmental Working Group’s Dirty Dozen/Clean Fifteen Guide, which breaks down a list of fruits and vegetables that are more pesticide-laden than others and therefore should be purchased organic, and a list of fruits and vegetables that don’t contain as many pesticides, which are safer to purchase conventional if need be.
While this makes a great wallet-friendly option for shopping organic, please keep in mind that if you want to reduce your overall toxic load for you and your family, choose organic as often as possible, not just for the Dirty Dozen.
Decoding Tricky Food Labels
The words “all-natural” are smacked on almost everything these days, primarily because the food industry knows that’s what consumers want. The problem with this label is that it’s not regulated – meaning any company can label their product as all-natural, even when it might be the furthest from it. This is healthwashing at its finest.
Other labels to give extra scrutiny to include:
– “Gluten-free”
– “Fat-free”
– “Low-fat”
– “Sugar-free”
Of course, some of these labels, like gluten-free for someone who is Celiac, are helpful when navigating the grocery store, but the important thing to remember is to not give it too much weight. For example, just because a conventional packaged muffin in the grocery store might be gluten-free, doesn’t mean it’s necessarily healthy. This is where becoming a pro at label reading comes in handy, which I’ll get to in the next point.
Mastering the Art of Label Reading
Nowadays, companies are really good at making not-so-healthy products look healthy. They’re sneaky like that. The key here is to read the labels on packaged foods, or more specifically, the ingredients, or better yet, don’t buy foods with labels – now there’s a thought, haha.
Ingredients also appear by volume, meaning whichever ingredient appears first in the list is what most of that food is comprised of. If the first ingredient happens to be sugar, run! Speaking of sugar, here’s another thing you should know: Some companies will partake in the deceptive practice known as ingredient splitting, so that a specific ingredient like sugar doesn’t appear first on the ingredient list. Instead, you’ll see things like glucose, fructose, or beet sugar sprinkled throughout the ingredient list, so that the word “sugar” isn’t at the forefront.
Yet another reason why it’s easier to stick to whole, fresh foods that contain only 1 ingredient, like apples, carrots, spinach, eggs, quinoa, etc.
Cultivating Trust in Your Grocery Stores
There are a select number of grocery stores I’ll shop at simply because I know I can trust the quality and source of their products. Most of these are local to me in Toronto, however, natural health food stores are popping up more frequently. A quick Google search will help you navigate the closest one to you. This is a great starting point to start navigating the grocery store better and making healthier choices.
Dining Out Dilemmas: Navigating Menus & Allergies
Now, let’s shift our focus to the joys and challenges of dining out. As much as I love cooking at home, there’s nothing quite like the experience of eating out and trying new cuisines. But for those of us with dietary restrictions or food allergies, navigating restaurant menus can feel like a minefield.
Communication is imperative when it comes to dining out with food allergies. As someone who writes about food for a living, I’ve had to learn this the hard way. After being diagnosed with a gut condition, I retreated to the “dull safety” of a mostly Paleo diet at home, which was a major bummer.
But after consulting with my healthcare professionals and industry pals, I ventured out for a meal, and that’s when I learned the importance of speaking up. The first time I mentioned my food intolerances, my voice shook, but the server’s response was reassuring: “You don’t have to apologize. It’s your body, and it’s my job to keep you safe.”
As Chef Ming Tsai, a national spokesperson for the Food Allergy and Anaphylaxis Network, explains, the responsibility for diners’ wellbeing falls on both the waitstaff and the diners themselves. That means clear, honest, and early communication with the restaurant if there are allergies involved.
Tsai advises calling the restaurant manager ahead of time to get a sense of how they’ll handle the restriction. Their reaction will tell you a lot about whether you want to dine there or not. Once you arrive, it’s important to repeatedly let your server know about any allergies or dietary needs as you order.
And if the allergy is life-threatening, don’t sugarcoat it. Use the word “death” to get their attention. As Tsai says, “You’re not being a pain in the ass. You’re protecting your life or the life of your child.”
It’s also a good idea to have cards printed in multiple languages to give directly to the chef, just to ensure there’s no gap in communication or doubt about what’s at stake.
Restaurants that are truly trying to accommodate diners with allergies or restrictions will often have specific dishes set up that can be easily adapted. But Tsai warns against fibbing about an allergy when it’s really just an intolerance or a dietary preference. That can erode trust and make things harder down the line for people with serious allergies.
Healthy Dining Out Strategies
Beyond navigating allergies, there are plenty of other ways to make healthier choices when dining out. The key is to approach it with the same mindset as grocery shopping – focusing on whole, unprocessed foods and being a savvy label reader (in this case, menu reader).
First and foremost, steer clear of fried and breaded items. They’re often loaded with unhealthy fats and empty carbs. Instead, opt for grilled, baked, or sautéed proteins like chicken, fish, or tofu, paired with plenty of fresh veggies.
When it comes to sauces and dressings, ask for them on the side so you can control the portion size. Many restaurant versions are high in sugar, salt, and unhealthy fats.
If you’re craving something indulgent, like a burger or pizza, see if you can swap out the bun or crust for a lettuce wrap or cauliflower crust. That way, you can still enjoy the flavors without the heavy carbs.
Lastly, don’t be afraid to customize your order. Most restaurants are happy to accommodate requests, whether it’s extra veggies, hold the cheese, or dressing on the side.
Remember, the goal is to find that sweet spot where you can satisfy your cravings and nourish your body, all while supporting your local dining scene. With a little creativity and some savvy ordering, you can navigate any cuisine and come out feeling energized and satisfied.
Embracing the Adventure of Dining Out
Ultimately, the joy of dining out shouldn’t be overshadowed by the challenges. Sure, there may be a few hoops to jump through, but think of it as an opportunity to educate yourself and the restaurant on how to better serve customers with dietary needs.
I’ve found that when I approach dining out with a curious and collaborative mindset, the experience becomes so much more rewarding. I get to indulge my love of food while also taking care of my body. And let’s be honest, there’s nothing quite like the thrill of discovering a new healthy hidden gem in your local dining scene.
So the next time you’re perusing a menu, remember – you’re not just ordering a meal, you’re embarking on a culinary adventure. With a little preparation and a dash of creativity, you can navigate any cuisine and walk away feeling nourished, satisfied, and ready to take on the world (or at least your next grocery run).
