Shape-Up Rhodes: Grocery Shopping 101

Feeling lost at the grocery store?  Follow these tips to save money, save time, and save yourself from stocking up on unhealthy products.  

*Shop the perimeter- Most of the nutritious items are located on the outskirts of the processed food aisles.  Steering clear from processed, pre-made foods in the inner aisles is the key to clean eating.  Stick to fresh fruits and vegetables and lean protein

*Make a list- Making a list before going to the grocery store is important and helps you to stay on track.  Try e-mailing yourself a list so that you have it on your phone when you get to the store

*Eat before you go to the store- This one is really important.  Remember to eat something satisfying before grocery shopping.  Otherwise you will end up purchasing products you do not need and will spend too much time at the store (I’ve done this before and it never goes well…)

*Buy what’s best for your body– If you can’t tolerate dairy, then don’t buy dairy.  I stick to a high protein diet, avoid packaged and processed foods, and do not eat dairy other than parmesan cheese for flavoring and frozen yogurt on occasion.  I stick to a primarily Paleo diet consisting of lean proteins, healthy fats, and fruits and vegetables.  This is not for everyone.  Do what is right for you.

*Read the label

AVOID:

*High levels of sodium

*A long list of ingredients you can’t pronounce

*High sugar levels

*High fructose corn syrup

*Artificial sweeteners (i.e. Splenda)

*Tricky food label claims on the front of packages

(Words that entice you to purchase products- whole grains, 1 serving of fruit, lite, natural, low-fat, etc.  Go by the label, not the convincing claims)

PAY ATTENTION TO:

*Serving Size

*Protein

*Ingredients (The fewer ingredients, the better it is for you)

Note: Stop paying attention solely to calories.  A can of soup may have 80 calories per serving but if it also has 600mg of sodium per serving, then it’s not the best choice. 

Stop buying these college go-to products:

Easy-Mac (Full of preservatives, unhealthy ingredients, and high levels of sodium)

Canned soup (Some soups have up to 1000mg sodium per serving.  If you are buying canned soup, stick to low-sodium soups with less than 200mg sodium per serving or purchase low sodium chicken or vegetable broth and add your own veggies to the mix)

Ramen (1/2 pack of Ramen contains a whopping 830mg sodium… that’s almost a day’s worth.  Not to mention Ramen contains MSG’s and a boatload of unhealthy ingredients. 

Sugary cereals (Check out: The 10 Most Sugary Cereals)

Red Bull/Energy Drinks, Diet and Regular Sodas (High levels of caffeine, ingredients you can’t pronounce, dangerous to mix with alcohol)

WHAT SHOULD YOU BUY?

The answer is simple: REAL FOOD! 

Stick to the rules of thumb and eat clean, whole foods with minimal additives and unrecognizable ingredients.  Buying healthy groceries does not have to be expensive either.  

Now, get out there and conquer the grocery store, Collegiettes! 

• Annie Herman
• Her Campus Rhodes
• Shape-Up Rhodes