Grocery store dysfunction
natalia50ish2014
Posts: 11 Member
I have been on so many different diets , no carbs, low carbs, pale, gluten free etc so now when I go in the grocery store I don't know what to buy or do from years of dysfunctional eating. Any suggestions on how to shop functionally instead of dysfunctional?
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Replies
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Make a list before you go and stick to that list.9
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I kinda had this problem as well and it wasn't getting me anywhere. There's so much information about diets and what works best all over the Internet and TV it's really hard to know what's best. But honestly all it comes down too is cals in/cals out. You can eat whatever you like as long as your burning more calories then consuming. If you feel better on a higher carb diet then do that, if you feel better and have more energy on low carbs then do that. Do whatever you want just burn more energy then you consume
personally I like to fill most of calories with veggies and fruits and lean meats but that's just because I enjoy them and they contain alot of nutrients and make me feel good. Sometimes I eat cheetos, sometimes I eat cookies but I just weigh it all out and log everything I eat and make sure it's in my calorie limit. I've lost ten pounds so far and broke through a plateau (but really I was just over eating becuase I was trying to do all these suggested diets I read about and was never full) you got this! 13 -
If you aren't following any of those plans now, none of that matters. Buy enough protein and veggies (ones you like), bread, condiments, and cereal if you eat them, and maybe some kind of treat, then go home, log onto MFP and start playing food tetris.21
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I tend to mostly shop the perimeter: produce, meats, seafood, dairy. I occasionally wander to the frozen veggie section to pick up things to have on hand.
And like seska422 said: make a list.8 -
What are your goals and what do you like to eat?2
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For dieting, I always keep my fridge and kitchen counter top stocked up with eggs, bread, cheese, salad, various nuts, dried fruits, coffee, tea...
For non dieting meals, I practically shop for anything I find interesting.4 -
Skip the diets and eat at a calorie deficit. Enter your info in MFP, buy yourself a food scale, and eat what you want while staying in that deficit. No gimmicks, dysfunction, and denying yourself certain foods or macros16
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I tried Whole 30 twice and lost a good amount of weoght but then gained it all back. Had no weight loss when I went gluten free. Calorie counting daily is the only thing that's worked for me. Calorie count and ultimately make a goal to decrease fat and carbs. Avoid simple carbs at all costs. Don't eat processed food as much as you can help. Make a big part of your daily calories come from veggies, lean meat, and sprinkle in dairy and a liiiittttlllleeeee bit of fruit. And don't forget it's a lifestyle not something you can just jump into and be awesome at. Losing weight and keeping it off is hard work...for everyone.6
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My standard grocery list:
baby spinach, tomatoes, mushrooms, carrots for salads, fresh produce/fruit when in season and cheap
boneless, skinless chicken breasts - bulk package, turkey breast deli lunch meat, occasional lean ground beef
whole milk, full fat cottage cheese, greek yogurt, havarti and/or muenster cheese slices, flavored coffee creamer, real butter, eggs
lo-carb tortilla wraps, pasta, couscous
unsweetened applesauce, canned black beans, chick peas
frozen broccoli, cauliflower, other veggies, frozen blueberries
diet Coke, zero calorie flavored sparkling waters, Crystal light, etc
occasionally some ice cream or cheese cake
ETA: hummus, I can't believe I forgot the hummus
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I second the "shop the perimeter" advice. That's where the higher nutrition/lower calorie options are. Which adds up to staying satisfied longer when you eat them. protein and fiber help keep you full.10
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Thanks fiber note to self3
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My goal is to eat when I am hungry and not overeat when I eat and replace stress eating with other coping skills, I like fruit, not alot of veggies I don't like, meat seafood popcorn but have difficult time not overeating with carbs, sushi. Would like to lose 502
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natalia50ish2014 wrote: »My goal is to eat when I am hungry and not overeat when I eat and replace stress eating with other coping skills, I like fruit, not alot of veggies I don't like, meat seafood popcorn but have difficult time not overeating with carbs, sushi. Would like to lose 50
That is great. My approach is kinda like that, too. " eat when I am hungry" and you may want to add pay attention to energy level. There's no reason to eat like a construction worker when your work is behind a desk!
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Also, don't shop on an empty stomach. You'll be tempted by all the goodies and other bad stuff which you might even open as soon as you are out of the store or on the way home!11
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Plan meals. Make a grocery list. Eat food you like.
Log food you eat. Stick to your calorie goal.
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natalia50ish2014 wrote: »My goal is to eat when I am hungry and not overeat when I eat and replace stress eating with other coping skills, I like fruit, not alot of veggies I don't like, meat seafood popcorn but have difficult time not overeating with carbs, sushi. Would like to lose 50
One of the things I struggle with is being organized as I try to cook more. Here is a shot of the list I carry in my purse, with the ongoing things we always have on hand but are getting low; a very short area for splurges (the ez cheese is NOT for me but all the gelato is!) and then a column for the recipes I am planning for the week. I try to carry my lunch every day, so having simple, filling things like cheese sticks or guacamole packs is important, and I already know how those fit in my calorie budget. I also like to have frozen lunches on hand as I will make a large recipe of pot roast and portion it out, but can't eat the same thing day after day so this is an easy way to break it up.
I don't know if this is helpful or not, but sometimes I just feel hopeless when it comes to tackling the grocer, usually due to a complete lack of time, and this helps keep me on track and focused on the right kinds of calories.
It is also very important for me not to shop when I am hungry!
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I second the "shop the perimeter" advice. That's where the higher nutrition/lower calorie options are.
The perimeter of stores here have cheese, bacon, potato salad, chocolate milk, hamburger meat, and farmed fish. The center aisles have canned wild salmon & sardines, beans, oats, brown rice, and other healthy foods, Just saying.
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I second the 'Never shop on an empty stomach.' I almost always eat before shopping. Easier to stick to a list if you're full.5
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When I get weak and confused, about to buy something bad, I just fill my shopping cart with okra and check out.11
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What's all this about "perimeter" and "centre aisles"? Do American supermarkets have standardised aisle layouts or something? They're all different here.
If you've suffered from dysfunctional eating, the most important thing is probably to learn to stop avoiding certain foods. Think of what you REALLY want to eat, put it on your list, buy it, eat it, and see that nothing bad happens . I really think absolute food rules are a big cause of craving and binging, and if you can convince yourself that no food is bad then you'll be able to learn what foods keep you satisfied and allow you to stick to your eating goals.
Some great advice on here for how to shop well, I would take most of it on board (except for the "perimeter aisles" thing, pick aisles based on what's in them, not how close to the wall they are!)8 -
CattOfTheGarage wrote: »What's all this about "perimeter" and "centre aisles"? Do American supermarkets have standardised aisle layouts or something? They're all different here.
Officially, no, but I'd say 99% of markets I've seen will have produce, fruits, vegetables, dairy and meats around the outside walls and canned and boxed goods in the center. So in other words, most American markets have fresh foods on the outside perimeter and processed foods in the middle.
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Plan meals. Make a grocery list. Eat food you like.
Log food you eat. Stick to your calorie goal.
^^This 100%
If you plan ahead, make a list, stick to your list that should help you stay on track.
Oh and definitely avoid going shopping when you are hungry. I always end up buying stuff I shouldn't when I go to the grocery store hungry.3 -
I agree that planning meals before you ever get to the supermarket is a great strategy.
I know that can seem like a big task in itself, but you don't have to work out every single meal for the whole week.... just list a few breakfasts, lunches, dinners, snacks that you like to eat and which have a variety of foods to give you good nutrition. Over time you will come up with favourites and get to know which yoghurt or tuna or cheese etc you prefer so this makes it quicker too.
I usually cook a couple of main dishes and prepare most of the week's lunches on the weekend so I don't have to cook so much during the week. And I usually pick a few meals and repeat them for a couple of days, then have something else. I'm mostly cooking for myself at the moment so I have to cook thing that I like enough to eat more than once in a week!
My plan for next week will look something like this:
Breakfasts: porridge with apple and peanut butter, banana smoothie
Lunches: rice/coleslaw/tuna, boiled eggs, yoghurt
Dinners: traybake chicken cacciatore with rice and salad, panfried salmon with cauliflower mash and broccoli
Snacks: carrot/celery/cherry tomatoes, homemade zucchini/banana muffins (already in the freezer), apples, mandarins, laughing cow cheese, ryvita, cottage cheese, dark chocolate, hot chocolate
Then I look in the panty and freezer and make a shopping list for anything I don't already have, so once I get to the supermarket it's a pretty easy process, I don't have to wander up and down the aisles wondering what I will feel like eating in three days time.
By the way, I don't follow any particular diet, I don't cut out much... I just aim to eat a variety of food that gives me lots of different nutrients. And to eat a smaller percentage of stuff that I enjoy but doesn't give me much in the way of nutrition (maybe I'll add brownies to that list, I have people coming for dinner on Saturday so I can send some leftovers home with them....)
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Find a good cookbook of recipes you like and then shop to make those foods3
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pebble4321 wrote: ».Then I look in the panty and freezer and make a shopping list...
Well, that's one place to keep the grocery money.7 -
CattOfTheGarage wrote: »pebble4321 wrote: ».Then I look in the panty and freezer and make a shopping list...
Well, that's one place to keep the grocery money.
Hehehehe, nice catch. I'm giving away all my secrets!
Um... I look in the pantRy.3 -
Wynterbourne wrote: »CattOfTheGarage wrote: »What's all this about "perimeter" and "centre aisles"? Do American supermarkets have standardised aisle layouts or something? They're all different here.
Officially, no, but I'd say 99% of markets I've seen will have produce, fruits, vegetables, dairy and meats around the outside walls and canned and boxed goods in the center. So in other words, most American markets have fresh foods on the outside perimeter and processed foods in the middle.
They have non-perishable foods in the center is how I would put it. Cut or ground meat, lunchmeats, yogurt, cheeses are as processed as things like canned vegetables, dried beans, rice, flour or spices which are in the center of stores.
Most grocery stores do have things arranged in a similar way even if sometimes the order is flipped. The perimeter is where the perishable foods are located.2 -
PaulaWallaDingDong wrote: »If you aren't following any of those plans now, none of that matters. Buy enough protein and veggies (ones you like), bread, condiments, and cereal if you eat them, and maybe some kind of treat, then go home, log onto MFP and start playing food tetris.
"Food Tetris" Well said!3 -
Calliope610 wrote: »My standard grocery list:
baby spinach, tomatoes, mushrooms, carrots for salads, fresh produce/fruit when in season and cheap
boneless, skinless chicken breasts - bulk package, turkey breast deli lunch meat, occasional lean ground beef
whole milk, full fat cottage cheese, greek yogurt, havarti and/or muenster cheese slices, flavored coffee creamer, real butter, eggs
lo-carb tortilla wraps, pasta, couscous
unsweetened applesauce, canned black beans, chick peas
frozen broccoli, cauliflower, other veggies, frozen blueberries
diet Coke, zero calorie flavored sparkling waters, Crystal light, etc
occasionally some ice cream or cheese cake
ETA: hummus, I can't believe I forgot the hummus
Good list. I could totally eat at your house. Just need popcorn and some chocolate IMO.0 -
sallygroundhog wrote: »PaulaWallaDingDong wrote: »If you aren't following any of those plans now, none of that matters. Buy enough protein and veggies (ones you like), bread, condiments, and cereal if you eat them, and maybe some kind of treat, then go home, log onto MFP and start playing food tetris.
"Food Tetris" Well said!
I learned it from someone on here, but I can't remember who.
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