TOTAL HEALTH TRANSFORMATION SYSTEM

Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

Shopping Day Game Plan

You’ve made a list, and checked it twice. Now let’s buy some foods that are nice.

Healthy eating isn’t just about what you’re taking away. It’s also about what you add.

If you want to make smart choices easier and more convenient, adding healthy foods so that they’re readily available is an important step.

Starting with your friendly grocery store.

With a clear plan and priorities, you can make shopping efficient and effective.

You can fill up your fridge, freezer, and pantry with healthy staples so that they’re there when you need them.

Here are a few tips to make your shopping trips go smoothly.

Whenever possible, avoid shopping hungry.

Have a grocery store game plan.

Use a list.

If it’s not on the list, don’t buy it. That saves you time, money, and having to throw out impulse buys that don’t end up serving your goals.

Here’s a shopping list you can customize and use to guide your decision making.

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Supermarket Survival Guide

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If you want more ideas, there are many apps that will help you build daily or weekly menus, and create shopping lists from them.

Know supermarket geography

Most supermarkets are laid out the same way:

  • Most of the green-light healthy stuff is around the edges.
  • Most of the stuff to avoid is in the inner aisles, and beside the checkout.

Plan your attack and movements.

  • Stick mostly to the perimeter, where you’ll find lean protein plus fruits and veggies.
  • Be especially cautious around the cash register and ends of the aisles, where there are often eye-catching displays of junk. (And yes, the bakery is the first thing you smell when you walk in… for good reason.)

Read the ingredient and nutrition labels.

Remember that many food manufacturers make false health claims, or put their product into an appealing package. Any claims made on the front of the package (such as “natural”) mean nothing.

Stay skeptical. Check ingredients. And honestly, if you find yourself always reading ingredient lists, you may want to adjust some of the foods you buy.

Buy the best quality food you can afford.

This doesn’t mean get a $50 jar of mustard. It means consider how to prioritize food quality in your buying decisions, whatever your budget is.

Here is a helpful infographic that suggests some ways to eat healthy on a limited budget.

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How to Eat Healthy on a Budget

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Bask in your triumph.

With temptation removed and healthy stuff more convenient, you just made your life a whole lot easier.