Grocery Shopping Mistakes that are Wrecking Your Diet

You Forget To Eat Lunch

Yes, you may have heard, “Don’t go grocery shopping when you’re starving” before — but there’s a good reason for it. Not only are you susceptible to overspending on things you don’t need, but you’re more likely to overeat what you do bring home. So whenever you’re heading to the store, make sure you’ve had a snack or a meal first — your wallet and waistline will thank you.

I’m always in favor of a good, healthy sandwich — but not all deli meats (and cheeses!) are created equal. Many can be loaded with sodium, so even if it’s something lower in fat (like turkey), it may still be chock-full of salt. The better bet: Rotisserie chicken/turkey or roast beef. To top it off, pick reduced sodium cheeses, or swap it for 2 tablespoons of hummus or a couple slices of avocado.

 

You skimmed Nutrition Facts (but not the ingredients).

Instead, plan on double-checking your coffee creamer, buttery spreads, ice creams, and frozen pizzas for partially hydrogenated oils. Why? Even if an item says “0g trans fat per serving” that doesn’t mean it’s trans-fat free, since any presence of partially hydrogenated oils on the ingredients list implies use of this man-made fat. (The actual recommended limit is zero grams per day.) Partially hydrogenated oils tend to raise our bad cholesterol and lower our good cholesterol, so they’re a double-whammy for boosting risk of heart disease.

You’ve stocked up on the wrong things.

I’m looking at you, “lower-calorie,” “reduced fat,” and 100-calorie packs. Let me explain: Those tiny packs are often unsatisfying empty calories, so you’re more likely to blow through a couple at once. If you’re looking for a snack that will give you a real energy boost, go for protein and fiber combos, like fruit with peanut butter or cheese with whole-grain crackers. And the same goes for low-cal and reduced fat items.

Without the fat, they’re often not as filling so it’s easier to overdo it. Also, when you remove the fat, it’s typically replaced with something, usually sugar. (Frozen yogurt is the worst culprit.) Unless you’re choosing items that be cut down in fat without adding flavor from sweets or fillers (good examples include light mayonnaise, low-fat milk, or popcorn made with less oil), you may be better off with the real thing.

You skipped the canned goods.

First, stop judging: This aisle has more than the slimy green beans of your childhood memories! Canned beans, lentils, chickpeas, and fish (tuna, salmon, sardines, and anchovies) can be incredibly healthy and convenient. Plus, my personal favorite canned food is pumpkin — try it in Greek yogurt with cinnamon and a little honey! Just look for lower-sodium options (140 mg or less of salt per serving), canned in water when possible, and drain and rinse before eating.

You bought it “on sale.”

Would you normally eat that? If not, a sale isn’t enough reason. (Well, unless it’s cauliflower.) When it comes to sale items, double-up on things you know you’ll use and that are good for you, like canned or frozen foods, and eggs and yogurt, and pantry items like nuts and nut butters. Skip the almost-free cupcakes and save that money for the skinny jeans you’ll need in a few months.