Making wise choice at the grocery store and eating healthily require time and making these things a priority. Here are easy and efficient steps to follow!

  • Do an inventory of food in your pantry and refrigerator;
  • Prepare a paper or electronic list to avoid any omissions or impulsive purchases;
  • Choose two recipes to prepare with foods you already have. That way, you'll ensure food rotation and avoid food waste;
  • If there are ingredients missing for preparing the chosen recipes, add them to your grocery list;
  • Based over your preferences and craving of the moment, chose a 3rd recipe to prepare. Add those ingredients to your list;
  • Think about your schedule for the next few days and complete your grocery list based on planned activities. You'll avoid buying too much and choosing recipes that will take too much time to prepare.

Do you need "on the go" snacks? Lunch foods? How much time do you have to prepare your lunch? How many restaurant meals have you planned?

  • Don't ever go to the grocery store on an empty stomach. A full body lets the mind focus on the prepared list!
  • The cart should mainly be garnished with foods from refrigerated displays and counters that goes around the aisles. You'll then have a cart full of foods that are raw and rich in nutrients. Roam the aisles in the center only for ingredients noted on your list.
  • Focus on products with a short ingredient list. Learn to differentiate ingredients by choosing foods low in sodium and saturated fat, rich in vitamins, minerals and fiber.

Daily Values: ≤ 5 % = Low Daily Value |≥ 15 % = High Daily Value

  • Once your grocery shopping is completed, reserve time to do some preparations.

Prepare vegetables and fruits, prepare vinaigrettes, dips and sandwich garnishings. Take times to bake some foods with: quinoa, boiled eggs, chicken or fish that will ease the meal and lunch preparations.