How to Make Grocery Shopping a Breeze

Do you like the idea of getting healthy, but experience near panic attacks when it comes to the grocery store? There are so many options, so many labels, and just too much to think about. One day this is healthy. Another day that is healthy but this is bad for you! What’s a girl to do?

Grocery shopping is one of the most formidable obstacles my clients face when it comes to their lifestyle transformation. And it’s true that old habits are hard to break. Eating is something we all do every day, so it makes sense that there is a lot of grocery shopping to go along with it. Over the years we form habits around our favorite brand and our taste buds even condition themselves around the foods we eat.

But thankfully, healthy grocery shopping doesn’t have to be difficult and overwhelming. And yes, it is possible to breeze through the grocery store without the hours and hours of label reading. 

When I work one-on-one with clients, I share my Vitality Filter with them – What is the minimal effective dose that will produce the desired results in the least amount of time, with the least amount of stress? This filter applies to grocery shopping too. We all have busy lives and although you want to be healthy, you need it to be simple, quick, and able to fit in your current routine. I get that.

So I’ve made the following guidelines to help you cut through the clutter of grocery shopping and experience ease when you follow these simple steps. In fact, it’s as easy as I-Q. 😉


Forget the Nutrition Facts. Forget the marketing labels on the front of a package. If you want to know the nutrient density and whether a food is on plan or not, zero in on the Ingredients Label. It’s usually located directly under the Nutrition Facts label.

The fewer the better, but there are some words to know. If you see the words: ‘hydrogenated’, ‘partially-hydrogenated’, ‘corn syrup’, ‘high fructose corn syrup’, ‘cane sugar’, and anything with -ose (-ose means ‘sugar’), steer clear if weight loss and/or health are primary goals.

Walking the perimeter of the grocery store and choosing whole, fresh foods with one ingredient easily eliminates any problems you might have here. But the issue comes in when it comes to hidden sugars and preservatives found in canned, frozen, and packaged food.


Food quality matters. What the animal or plant you are purchasing ‘ate’ determines the nutrition of that animal or plant. This is why grassfed meat is superior to conventionally raised feedlot meat – because cows eating grass are more nutritious and significantly healthier than cows raised on corn, soy and other grains. This is also how synthetic chemicals get in our foods and why organic is important when possible.

No worries about ‘grassfed’ and ‘organic’ when you’re just starting out. In Jump-Start Phase, simply whole real foods are most important. Do the best you can and slowly ease into this healthy lifestyle with conventional lean meats until you feel the urge to switch to grassfed. Same goes with organic veggies.

Food quality also refers to fresh vs. frozen. Choosing locally from your farmer’s market insures you get fresh, local, and probably more nutritious food than most grocery stores, so shop the farmer’s market as often as possible. Otherwise, frozen veggies are often fresher (& less expensive) than the veggies out on display.

The bottom line: The higher quality your food, the more nutrition you get, & the better you live. (click here to tweet this)

When it comes to health, don’t let grocery shopping prevent you from the freedom you want and the success you deserve. Stay smart and remember IQ – Ingredients & Quality – to cut through the overwhelming info and make grocery shopping a breeze.

Oh, and if you want your own ‘nutrition coach’ while you shop, did you know I created a Grocery Guide just for this very purpose? It’s a hand held, ‘Blue’s Clues’ inspired Guide to lead you through the store as you shop. It’s pretty much like having me right there with you every step of the way. Click here for your handheld ‘nutrition coach’!

Your Get Healthy Assignment:

Do you make grocery shopping your excuse to not get healthy? How can you use IQ to eliminate that issue?

Take the IQ principle with you the next time you go shopping.

Report your results below!


Trouble following through on your healthy lifestyle plan? Need some accountability? It’s NOT to get in on the next Jump-Start Vitality 30 Day Challenge! It’s a 30 day food, fitness, and lifestyle challenge that helps you eliminate dieting while getting fit and healthy in less time and effort than you ever dreamed possible.

To get on the Early-Bird List for future Challenges beginning the first of every other month, click here to accelerate your fat loss!


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