Yesterday, I watched a really interesting episode of The Dr. Oz Show called “Dr. Oz’s Super Market Survival Guide.” It was all about learning how to save time and money while taking the guesswork out of what to buy at the grocery store. I’m semi-obsessed with meal planning and saving money at the grocery store, so I was totally into it.
What I liked most about the episode was the three experts (a nutritionist, a fitness trainer, and a chef), who shared their best buys to get healthy and lose weight. In fact, I found their advice so helpful (and not the usual tips and tricks you hear all of the time), I took some notes while I watched to share with you guys on CNC. Here’s what they suggest for getting healthy and saving money at the grocery store:
- Create a weekly meal plan and shopping list to save time and money. You’re more likely to stick to your list if you enter the grocery store with a plan.
- Eat a meal or snack before you go shopping to help eliminate impulse and unhealthy buys.
- Half your meat and double your fish. Your goal should be to reduce your red meat consumption to once per week. The rest of the week should be 3-4 nights of fish and 3-4 nights of chicken since they’re packed with protein and omega-3s without the “negative consequences” of red meat.
- When shopping for meat, look for “loin,” “round” and “grass-fed.” These meats tend to be the leanest, have less saturated fat, and contain more omega-3s.
- Choose “lighter and whiter” fish, such as sole, scrod, or halibut. They’re low in fat and good for weight loss.
- You’re wasting your money if you’re paying more for “organic” seafood. There are no “organic” labeling standards in place for seafood, so there’s no need to look for that label.
- Aim to fill half of your grocery cart with produce, which will encourage you to fill half your plate with fruits and veggies.
- When it comes to “leafy greens,” try bagged baby greens, which are sweeter and more tender than some of the other “mature” greens, like kale and Bok Choy, but are just as nutritious.
- Check out the freezer aisle for great deals on frozen fruit and veggies.
- Instead of regular potatoes, try colored varieties, such as red potatoes, purple fingerlings, and sweet potatoes, which are loaded with antioxidants. Sweet potatoes have four times the antioxidants as regular potatoes and be sure to eat the skin—that’s where you’ll find the fiber!
- Choose whole grains straight from the earth, such as brown rice, quinoa, and amaranth.
- Try Einkhorn, an ancient strain of wheat. “In the 1990s, scientists found Einkhorn wheat on an ancient man who had been preserved in ice for more than 5000 years, making it humankind’s first domesticated wheat. They resurrected the grain and reintroduced it to market shelves. Einkhorn wheat has fewer chromosomes on its DNA than modern wheat, making it more easily digestible for people with gluten intolerance. It’s also loaded with protein, vitamins and fiber, and it regulates your blood sugar better than other grains.” [source]
Last night’s dinner was Lemon-Garlic Marinated Shrimp with Israeli couscous and cannellini beans. I cooked the shrimp and couscous separately and then mixed everything together. I finished off the dish by adding some minced garlic, Garlic Gold, salt, and pepper for some added flavor.
I ate this bowl plus another similar size helping. Delish!
For dessert: a Ginger Cookie. Mal ate my Chocolate Chip Cookie, so I was stuck with the Ginger one. Wah. Chocolate Chip Cookie > Ginger Cookie.
Do Something Reel Film Festival Ticket Giveaway
Thanks to everyone who entered yesterday’s giveaway to win two tickets to the Do Something Reel Film Festival! Here’s your winner:
My BF and I love watching food documentaries and have found they have made positive impacts on our nutrition the past couple of years. I also live in the fenway area so it would be a fun date night out for us!
Congrats, Nikki! Please email me at firstname.lastname@example.org to claim your prize!
Question of the Day
Do you think it’s difficult to eat healthy on a budget? Why or why not? What are your tips and tricks for healthy, budget-friendly shopping at the grocery store?