“If you fail to plan, you plan to fail”. Results based nutrition starts with good preparation and good preparation starts with your weekly grocery shopping. Here are some suggestions to how you should be navigating the grocery store and what you should be loading up your shopping cart with:
· Most of your items should be found on the perimeter of the store. This is where you will usually find produce, dairy and meat products. Processed foods are usually going to be found in the center aisles, with the exception of a few miscellaneous items.
· Produce. Load up on leafy and green vegetables and brightly colored fruits and vegetables. Some examples are: spinach, broccoli, kale, tomatoes, bell peppers, berries, apples and pears.
· Proteins. High quality lean proteins are essential for fat loss. Proteins to include in your shopping cart are: chicken breasts, ground turkey, lean beef, ground beef, bison, wild fish, cage-free eggs, egg whites and Greek yogurt.
· Navigate the aisles for flavor. To add some flavor to your meals look for sea salt, black pepper, Italian seasoning, cinnamon, crushed garlic, ginger, hot sauces, jarred salsa and vinegars for salads and vegetables. Go with cooking oils such as coconut oil and olive oil.
· Allowable aisle items. There are a few packaged items that will help expand your meal options a bit more. These include: beans, canned pumpkin, jarred tomato sauce, canned tuna and salmon, whole or steel-cut oats, raw nuts, nut butters, coconut milk and unsweetened almond milk.
Last stop: the frozen section. Frozen veggies are a good option when you run out of fresh produce. Frozen fruits and berries can be used for shakes. Sprouted grain products, the preferred type of grain, are usually found in the frozen section.