The supermarket can be an intimidating place when you are trying to make healthy changes to your diet. Planning ahead is the key to filling your shopping basket with a healthy balance of food.
Try these top tips to help you get on track:
Plan your meals
Jot down a list of meals for the week – think about some tasty, healthy recipes you can try out.
The ‘two-thirds’ plate rule
Following this simple rule of thumb will help you to eat a good balance of foods. Aim to fill at least two thirds of your plate with vegetables, wholegrains and pulses, and one third or less with chicken, fish or lean red meat.
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List your ingredients
Make a shopping list of your ingredients so you have a clear guide at the supermarket and don’t get distracted by tempting packaging or value deals on unhealthy foods.
Floor plan
Think about where in the supermarket you would find the more processed foods like crisps and biscuits and avoid those areas. Walk through the vegetable, fruit and wholegrain aisles first.
Sneak them in
Buy extra fruit and vegetables to add to your meals spontaneously. Try to sneak extra veggies and fruits into your meals – add fresh sliced tomatoes and basil to your cheese sandwich or strawberries and bananas to your cereal.
Hungry and tired?
Avoid going to the supermarket when you’re hungry or tired. You’re more likely to buy quick, sugary pick-me-up foods rather than healthier choices.
Know your weaknesses
Be aware of your ‘problem areas’ and try to find ways around them by planning to buy substitutes at the supermarket. If you really like sugary foods, try eating dried apricots. If carbohydrates are your weakness, try some homemade herby popcorn.
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Supermarket action plan