Simplifying grocery shopping: Louisiana Blue experts offer tips for saving time, money and choosing healthier options | Sponsored: Louisiana Blue

Simplifying grocery shopping: Louisiana Blue experts offer tips for saving time, money and choosing healthier options | Sponsored: Louisiana Blue

A trip to the grocery store can feel like a hassle for many people. Being unsure of what to buy, concerns about cost and temptations that arise from seeing tasty products on the shelves all can make the errand feel a bit overwhelming. However, there are several steps people can take to make the process easier, more cost-effective and less stressful, without losing focus on making healthy choices.

Most grocery stores have apps or websites that let you browse available items and sales ahead of time. Many also have pickup or delivery services if you don’t have the time or inclination to walk through the store. Katherine Langlois and Laura Vidrine, registered dietitians with Louisiana Blue, said planning ahead can also help make things go more smoothly.

“Any time you can make a meal at home with food from the grocery store instead of eating out is a win,” Vidrine said. “It’s about getting into the consistent routine of going to the grocery store and having food available to eat at home. When you have that, you’re much less likely to eat unhealthy fast food or restaurant meals.”

Langlois and Vidrine shared other suggestions about making your grocery shopping easier and healthier.

Start shopping with a list based on upcoming menus and items you need.

Vidrine plans her family’s meals for the week, then makes her shopping list accordingly, focusing on the ingredients she’ll need to make those dishes. She also keeps magnetic lists on her refrigerator and adds items to it as she notices when they are running low or out of an item.

“The meal planning part is really important, because you cannot fix meals at home if you do not have the groceries there,” Langlois added. “I always do an overview of the pantry, freezer and refrigerator before I go to the store so that I’m only buying things that we need.”

To avoid the temptation of buying unhealthy foods or items you don’t need, Vidrine suggested not going to the grocery store when you are hungry, since those foods will look more appealing. In addition, ordering online ahead of time and using pickup services can help prevent impulse buying.

Look at labels with your personal health in mind.

Langlois said that when reviewing nutrition labels, it’s good to think about any chronic conditions you have. For example, people with high blood pressure should be mindful of the amount of sodium in foods, while those with diabetes should pay special attention to carbohydrate and sugar content. In general, more fiber and protein can be good for most people.

“I also like to look at the percent daily value for each component. Anything that says 5 percent or less is considered low, while 20 percent or more is considered high,” Vidrine added. “If you see big numbers for sodium or saturated fat, that is probably something you want to avoid.”

Take advantage of precut produce and fruits.

Today, many fruits and vegetables come chopped into smaller portions in ready-to-eat containers, making it simple to eat them for a snack or add them to a homemade meal. While it may cost a dollar or two more, Langlois said there can be many benefits in the short- and long-term.

“I always find that we eat the food much faster when it’s ready to go and easy to grab from the fridge,” she said. “In the grand scheme of things, the cost of eating healthy will be less than the cost of medications.”

If you do buy whole produce, Langlois recommends preparing it as soon as you can. Making healthy foods easy to access will make people more likely to eat it or use it during cooking.

“When I buy something like cucumbers, I peel them and cut them when I get home. That way, they’re ready when I want to toss them in a salad or snack on them during the day,” she said.

Look for healthy foods to keep on hand as snacks.

Vidrine said dried fruits and raisins are a great option to have on hand during the day. She also loves to keep her pantry stocked with beans, since their versatility means they can be used in salads, as a side dish or as an ingredient in a main dish.

Langlois said she usually has nuts on hand both at home in the office. It’s a good idea to look at the sodium content, but Langlois said many brands have unsalted nuts and ones with lower salt content than people might assume.

“Another snack I do often is string cheese with dried fruit,” she said. “That’s an easy way to get a portion of protein into your body during the day.”

Use digital tools to comparison shop ahead of time.

While some people are concerned that cooking healthy means buying several high-priced ingredients, Langlois and Vidrine said that is a misconception. For example, buying more expensive organic foods isn’t necessary for most people, although it remains an option for people with personal preferences. In addition, most large grocery store chains have their own brands of items like canned goods, which usually cost less than name brands.

“If someone is on a budget, it’s completely fine to go with the store brand,” Langlois said. “I like to use the apps to compare prices and see the difference. You may want to buy name brands for certain items and use store brands for everything else. The online tools now make it easier to research those prices and make buying decisions that work for your family.”

Dietitians are part of Louisiana Blue’s in-house care team of more than 300 clinicians who offer no-cost health coaching to help members reach their health and wellness goals and stick to their providers’ treatment plans. Call 1-800-317-2299 or visit lablue.com/stronger to connect with a health coach.

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