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Navigating the Grocery Store: A Guide to Food Choices for Weight Loss


Navigating thegrocery store can be overwhelming and intimidating for a lot of people especially when you are looking to lose weight or eat healthier options. So many companies are labeling their products as “low-carb”, “fat-free”, or “sugar free”, but are these products really better for you? In this article we’ll discuss some tips on what to look for and the best food options to buy on your next grocery run, which will help you throughout your weight loss journey.

Perimeter ShoppingHave you ever heard someone say you should first shop the “perimeter” of the grocery store? This is where you’ll find the freshest foods including meat and produce, such as fruits and veggies. Fresh produce is an essential part of a healthy diet. Opt for fresh fruit and veggies like apples, bananas, carrots, and zucchini. Aim to fill your cart with a colorful array of produce, opting for organic options when possible to minimize exposure to pesticides. Fruits and vegetables are packed with antioxidants, minerals, and essential vitamins. person shopping with face mask

Whole Grains
When shopping for grains choose whole grains such as brown rice, quinoa, whole wheat pasta, and oats. These options retain their natural fiber, providing sustained energy and promoting digestive health. Swap out refined grains like white bread and white rice for whole grain instead.

When it comes to protein, opt for lean cuts like skinless poultry, fish, grass-fed beef, and ground turkey. You can also incorporate foods such as lentils, tofu, and nuts into your meals which also have a high amount of protein.

Limit processed foods
Processed foods often contain high levels of refined sugars, unhealthy fats, and artificial additives, contributing to various health issues like obesity, diabetes, and heart disease. While convenient, these items are typically lacking in nutritional value. When possible, opt for whole, minimally processed foods and prepare meals from scratch using fresh ingredients.

Read your labels carefully.

When grocery shopping, be mindful of ingredient lists and nutrition labels. Choose products with minimal additives, artificial flavors, and preservatives. Look for items with recognizable, whole-food ingredients and prioritize options lower in added sugars, sodium, and unhealthy fats. A good tip is to opt for products that contain zero added sugars but if sugars are there then less than 6 grams (1.5 teaspoons) of added sugar per serving.

Consider preparing a shopping list ahead of time based on planned meals for the week. A grocery list will help you stay on task and studies show that grocery lists may help you make healthier choices while shopping. With our comprehensive weight loss program we offer you all the tools you need to achieve a healthier lifestyle including a grocery shopping list, meal plans, recipes, and more! Book a consultation with one of our providers here!


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