Whole Foods
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Written by Logan Cable
Updated over a week ago

Best Practices for Grocery Shopping During Level 1

As Level 1 begins, grocery shopping is an important way to prepare ourselves and our families for success in the program. While grocery shopping in preparation for Level 1, it is best practice to look for an organic label to ensure that you are getting the freshest and most locally sourced produce. However, finding whole, fresh foods without pesticides is most important, and produce found without the organic label can work just as well and can be more cost-effective.

Choosing Organic Produce

Organic produce is defined as being farmed and produced without ever being exposed to synthetic or artificial chemicals, including fertilizers, pesticides, and herbicides. As the demand for organic grows, so does the availability of organic items in major grocery stores. However, buying organic is not the only way to ensure freshness and lack of synthetic chemicals.

Purchasing Non-Organic Produce

Non-organic produce can often be found more cost-effectively than organic produce, and can still come from a local farmer. To find locally sourced organic produce, reach out to your local farmer's market or grocery store for more information. Even if you choose to buy non-organic produce, it is important to be sure to wash fruits and vegetables thoroughly before consumption to remove any pesticides or chemicals that may be on the produce.

Tips for Grocery Shopping During Level 1

  1. Come prepared - Create a menu plan and formulate your shopping list beforehand in order to remain focused during your shopping and to avoid purchasing unhealthy items that you do not require.

  2. Shop the outer aisles of the store first - In the perimeter of the supermarket, one can find fresh vegetables, fruits, whole grains, dairy, fish, and lean meats. To access healthy staples such as frozen fruits and vegetables, canned or dry beans, and oatmeal, a person should proceed to the central aisles of the store.

  3. Read Nutrition Facts labels - Even when considering foods that may be seen as healthy, it is important to compare the ingredients and nutrient content, and select the item with the lowest amounts of sodium, saturated fat, and added sugars. Consumers can search for products that bear the Heart-Check mark, which is certified to meet nutritional requirements, as defined by the American Heart Association, for heart-healthy food.

  4. Spend some time in the produce section - Search for produce that is in season or discounted to help save money.

  5. Don’t shop on an empty stomach - This can result in unplanned purchasing prompted by hunger.

  6. When buying canned fish, chicken, or lean meat - Search for items packaged in water rather than oil with "No Salt Added" or "Lower Sodium" labels.

  7. When buying frozen or canned fruits and veggies - When purchasing canned vegetables, select items labeled as "no-salt-added" or "lower sodium". Look for frozen vegetables without any sauces, seasonings, or salt. Before consumption, it is recommended to drain and rinse canned vegetables and beans to eliminate excessive sodium. When selecting canned fruits, choose those that are canned in either water, natural juice, or labeled "no sugar added". Treat yourself to frozen fruits without any added sugars, syrups, or sweeteners.

  8. When buying grains and bread products ( Level 2)- Search for products with a whole grain listed as the primary ingredient rather than enriched flour or "multi-grain".

  9. Divide the snacks - When you arrive back home after visiting the store, it would be beneficial to divide your snacks into separate portions and place them in individual containers or baggies. This will save you time in the long run, help you to avoid consuming more than what is necessary, and may also be cost-effective compared to purchasing pre-packaged single servings.

Grocery shopping with these tips in mind during Level 1 can help you ensure that you are getting the highest quality and freshest groceries to feed your family. Be sure to check local stores and farmers' markets for the best options.

- Sources cited from the American Heart Association

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