Grocery Shopping

dorkyblueyes

I was wondering if anyone can help me put together a grocery list. I am in recovery for an eating disorder, it's been 3 weeks since have binged, purged, taken laxatives, or starved myself. I am very proud. But grocery shopping still makes me really nervous. I have been going to OA meetings, I have a sponsor, which helps a lot. She was suppose to go shopping with me, but she got the flu. So I want to have a back up plan and hearing other people's input would help a lot.

tumblyweed

Variety is the spice of life!

Pick up at least one new thing you haven't tried before.

But other than that, look at your goals and macros and find things in each of the food groups that satisfiy your healthy goals.


:flowerforyou:

Railr0aderTony

at most any store the rule of thumb is stick to the outside aisles for most of your purchases, this would be produce and meats and dairy, avoid as much overly processed stuff as you can. Sweet potatoes, LOAD up, onions, salad makings, mushrooms, whatever vegetable and fruit you love, buy it fresh, get fresh meats and or seafood. Dairy is good, greek yogurt has loads of protein and is delicious.

DancingMoosie

Planning a weekly menu and deciding what foods you need to complete said menu will help you come up with a list. Try to stick to the list and not get distracted by everything else in the store.

Cortneyrenee04

I'm not sure what others will say, but my thinking would be to buy whatever is "normal" for you and add in a few new things every week. Here are some if my staples:

Apples
Bananas
Baby carrots
Cottage cheese (my fave is always the store brand, 4%. Name brands are so thick )
Fage Greek yogurt - I mix it with ranch dip mix to eat with veggies!
Clif bars

Those are just a few but I think too many changes will be overwhelming to you. Good luck and let us know how it goes!

vwbug86

Do you have a dietitian and or therapist that specializes in EDs? They should be helpful in telling you what kinds of food to buy.

Also weekly meal plans will help with control.

fruttibiscotti

Planning a weekly menu and deciding what foods you need to complete said menu will help you come up with a list. Try to stick to the list and not get distracted by everything else in the store.

^^^ this

Mdin1029

I would also suggest speaking to a professional if possible.

The best thing I think you can do is try to eat healthy nutritious foods and drink enough water. Maybe try something like this:

Breakfast:
lemon water
green smoothie (Mine is 1 cup water, 2 cups baby spinach and baby kale or other greens, 1/2 banana, 1/3 cup blueberries, I also add 1/3 cup fage yogurt or 1 tbl peanutbutter for protein-I don't like protein powders, a few mint leaves, cilantro leaves, a tiny bit of ginger)
2 boiled eggs with salt, pepper, paprika, and a little extra virgin olive oil

Snack:
1/4 cup raw unsalted almonds or other nuts

Lunch:
lean chicken or fish
lots of veggies (especially green)

Snack
1 gala apple or other fruits/veggies

Dinner
lean chicken of fish
lots of veggies (especially green)
sweet potato

LOTS of water, add lemon, cucumber, mint if you want

After dinner "tea":
1/4 lemon juice
few mint leaves
few cilantro leaves
tiny bit of fresh ginger
add boiling hot water, drink after a few minutes

Some form of activity as often as possible every day. (cardio 3x, strength 3x, walking whenever possible)

Medjool dates for any sweet cravings. A high quality multi-vitamin might be worth adding as well. The idea here is to work towards a healthier lifestyle that involves foods that nourish the body with vitamins and minerals, not just empty calories.

You might want to add in rice (brown or basmati), regular potatoes.

Don't worry, it is not boring at all. Chicken and fish can both be cooked in thousands of different ways. There is a huge variety of fish to choose from, a huge variety of fruit and veggies to choose from. Eating processed foods or fast food at a calorie deficit may get you the weight you want but perhaps with clogged arteries, high BP, and low energy. For me the goal is always optimal health, energy, and body composition, not just the number on the scale. Eating healthy natural foods also improves my mood and skin, but that's just me. I don't believe in "a calorie is a calorie" and nor does my doctor. (I have been at a healthy weight for 2 years). The idea here is to work towards a healthier lifestyle that can be sustained. I really hope this helps.

m_johannes

Mostly just bumping .. but also wanted to add that I have found that I primarily shop outside of the main aisles at the grocery store. I stick to the produce, the meat counter, and the frozen and dairy areas. I generally only go into the aisles for things like crackers, coffee, and tea. Like someone above me said, most of the healthy stuff is on the outside edges of the store!

wheird

Not sure if there is a Cardenas in the City of Industry, but if so, check out their weekly ad and pick up some produce. Stater Bros also has some pretty good sales most weeks on proteins.

PM me if you want to ask some specific questions.