If you’re committed to eating healthier, then you should give some thought to how you can help yourself make healthier choices. Many of us don’t think about it, but healthier choices start in the grocery store. If you don’t buy it, you can’t binge on it after a grueling day. And the best way not to buy it is to not even look at it when you’re in shopping mode. One of the best strategies to keep your shopping healthy is to remember the Perimeter Principle and only shop the perimeter of the grocery store.
Avoid the Aisles
We all know that the outer edges of most grocery stores are where you’ll find fresh produce, meats, seafood, dairy, and other whole foods. These items are minimally processed and packed with the nutrients your body needs to thrive. While end caps might hint at some of the canned, boxed, baked, or otherwise processed foods, you have to make your way down the interior aisles to find those.
While not everything in the aisles is unhealthy, many items are high in added sugars, unhealthy fats, and sodium. These offer little to no health benefits and can contribute to chronic health issues over time. Instead, prioritize foods without labels or with short, recognizable ingredient lists, ideally organic.
Don’t allow yourself to be fooled. Sodas sweetened with stevia instead of sugar are still sodas that offer little to no nutritional value. And just because the box says “organic” on the label doesn’t mean that it’s a necessary item or nutritionally substantial.
No Label is Good When…
Carrots don’t have labels. Neither do apples. Or that wild caught fish. No label is a good thing, and you find those foods in your grocery story by following the Perimeter Principle. No label actually means you’re buying:
- Nutrient Density: Whole foods, such as fresh fruits, vegetables, and proteins, are more nutrient-dense compared to processed options.
- Reduced Additives: Fresh foods are free from the preservatives, artificial flavors, and added sugars often found in boxed or canned products.
- Support for Healthy Weight: Whole foods are naturally lower in calories and higher in fiber, helping you feel full and satisfied without overindulging.
Smart Shopping Tips
- Plan Ahead: Create a meal plan for the week and make a shopping list to avoid impulse buys.
- Shop Seasonally: Seasonal produce is fresher, more flavorful, and often less expensive.
- Focus if You Leave the Perimeters: When you do venture into the aisles, look for whole grains like quinoa or oats, canned beans with no added salt, and frozen vegetables without sauces. And remember, organic is best.
- If there are Labels, Read Them Carefully: For necessary packaged foods, choose options with minimal ingredients and avoid trans fats, high-fructose corn syrup, and artificial colors.
- Don’t Shop Hungry: Shopping on an empty stomach can lead to buying more processed snacks and treats.
The Perimeter Principle isn’t about where you shop; it’s about fostering a mindset that prioritizes fresh, nutrient-rich foods. That mindset will help you make healthier choices every step of the way to living your ideal 100 Year LifestyleⓇ.
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