With the abundance of grocery options available to us, it's no wonder that many people feel overwhelmed. On average, local grocery stores have over 39,000 items you can stuff into your rickety shopping cart before even trying out any other departments! And if we shop online? Well, over 70,000 grocery products are waiting to be added to your digital baskets - so many choices!!!
So, how should you shop for groceries if you want to lose weight, perform better, gain muscle, or run a faster 5k?
Should you buy the shredded carrots or cheese-flavored worms?
Or do you choose trail mix or Kangaroo jerky?
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Jamie Free, a certified nutritionist with an extensive background in the industry and a passion for simplifying people's lives through food, says, “Your options don't have to be so complicated." His guest blog post provides simple guidelines on what you should buy at your local grocery store (with a grocery shopping list included).
If you feel your shopping experiences are overwhelming or confusing because there always seem like too many choices, then let Jamie be your guide.
These days, it's all about what people think is healthy and isn't. There is a place you can go with a wealth of food and yet is filled with all sorts of traps and surprises. This place is where we go hunting and gather these days. It is called The Grocery Store. But in the end, it is not what is in the store that matters; it is what is in your cart that makes or breaks you. Let me show you a typical grocery list for my wife and me.
I love fresh fruit and vegetables. My biggest issue with produce is that it doesn't last very long. So, this is what I pick up:
Since fresh produce only lasts 3-4 days, I fill in the rest of the week and buy frozen, steamable vegetables and frozen fruits that I can throw in the blender.
Since I am not a vegetarian, I gather most of my protein through animal meat.
The amounts vary depending on if I use premade meals for meal planning or not, as well as if my wife Tess is home or working for six days straight.
A lot of people are scared of carbs thinking they are the enemy. This is not true at all. Being scared of whole foods is a crazy notion. The body is constantly searching for balance, and unless you are allergic to a particular food, keep them in your diet. Removing foods you are not allergic to is a dangerous practice. That doesn’t mean eat you should eat the giant bag of Snickers. And unless your body has an aversion to gluten, don’t go gluten-free.
These are essential for energy based on science. Our muscles and brains work on glucose. We need carbohydrates for energy. Just remember that the body needs clean carbohydrate sources and no refined sugars.
I mainly use low-sodium spices like Cheyenne/poblano because I like the heat. I have been using MealFit’s Everything spice and their Bacon Candy. I also use Frank’s Hot Sauce and Buffalo sauce. I keep things simple. Nothing needs to be fancy, and it needs to be functional.
An average shopping trip costs $150 - $250 per week. This depends on my fitness goals, what my wife Tess is doing, and if we are home or traveling a lot.
We prepare food throughout the week to make fresh meals. Some meals are cooked in a crockpot, sometimes we use the oven and the grill gets used as much as we can. There is no perfect cooking tool.
Again, my goals are different than most. Performance and energy trump my aesthetics, but they all meet in the middle. Decide what your goal is and stick to it. Life is too short to be wishy-washy. Find a purpose, find conviction, and exceed your expectations. That can be seen in your grocery cart.
We never keep cheat meals at home. I don't want to bring home leftovers. We don't buy Halo Top ice cream because I don't want to be tempted. If it's difficult for you to avoid the temptation, remove the problem from the house and don't buy it in the first place.
My framework for knowing what to buy at the grocery store is simple: Protein, fruits and vegetables, starchy carbs as long as you're not allergic, some good fats, and season for flavor. Leave tempting foods out of the house and have a purpose that guides your eating behavior.
Goals are only pipe dreams until you complete them.
Jamie began his health and fitness journey at a very young age. Playing 3 – 4 sports up until he went to college to play football. After 4 years of NCAA football, Jamie moved to California and began his journey working in sports. During that journey with the Sacramento River Cats and the Sacramento Kings, he found his true passion for helping people with their health and wellness. Jamie Became certified through NESTA for Nutrition Coaching in 2007 as well as Precision Nutrition Level 1 and has not looked back since. Along the journey, he has worked with athletes in the NFL, NBA, MLB, and NHL along with UFC and CrossFit Games athletes. His true passion lies in working with everyone from youth athletes to grandparents on the proper education on how to eat for health and to prevent sickness, create wellness, and educate on a lifestyle of eating. For the last 15 years working under Two-Seven Health and Wellness, he has helped countless individuals change their lives through food. You can contact him at jamesjfree@gmail.com or through Instagram at @27Healthadnwellness
Protein, vegetables, fruits, starchy carbs, good fats, and seasonings. Remember to buy foods you enjoy eating, and that fit your goals.
An average grocery shopping trip costs $150-$250 per week. The cost will vary depending on your goals and what you need to buy.
If you're trying to lose weight, it's best not to keep tempting foods in the house. If you're struggling with temptation, buy what you need for the meal, and don't bring home leftovers.
If you live in Asheville, NC and are looking for the best gym in town, check out NC Open Gym. Our facility is open 24 hours a day, even on holidays.
