Do not shop when you are hungry
Shopping whilst hungry will inevitably cause you to buy more food and usually the sugary or fatty ones that are not very healthy. This is because your body craves for energy and immediate gratification, the brain will focus on simple sugars and fats that provide instantaneous satisfaction and release serotonin levels in the brain. Don’t shop for food when you are hungry!
Plan the week meals in advance
It is a great idea to plan your meal ahead, planning is the key for success as you know what ingredients you need day by day. Whether it's veggies for the week, tomorrow's breakfast, lunches or dinners, prepping food in advance is a step in the right direction towards eating healthy. Plus, it's also a good way to make sure you're eating what's in the fridge, to minimize waste.
So cut out 10 minutes on your day off and plan the week ahead.
Try different cuts of meat or fish
You can still enjoy meat or fish but check what you are buying and for any offers. Look for less expensive cuts of meat, like chicken thighs instead of chicken breasts, and try different cooking methods, like the slow cooker, to make tougher cuts of meat tender and juicy.
If you're a fish or meat eater, try different types of cuts and experiment with different healthy cooking methods.
Swap for healthy options
When you’re in the supermarket, look at the labels and try to swap to healthier versions which are lower in salt, fat and sugar. You can learn more about food labels later on in this FIT & FUN ebook.
Think about your “5 a day” during your shopping experience
Buy fresh produce when it's in season and freeze it! Fresh produce is always great, but the cost can add up fast. Stick with buying what's currently in season, and consider stocking up when you find a good deal. Fresh, canned, dried and juiced fruit and veg all count towards your 5 A DAY, so does frozen. It’s cheaper than fresh, quick to use and lasts a lot longer, so you can save money in the long run.
Look for sales and plan meals accordingly
If your local grocery store offers a savings card be sure to sign up, and check the online products and offers (i.e. Tesco does weekly and monthly and they are all available on their website). Instead of shopping for groceries based on your weekly meal plan, consider planning your meals around what's on sale, or simply swap some of the ingredients in your shopping list with the ones on offer. It’s great to have a little extra pocket money at the end of the week.
Know your supermarket lay out
Avoid getting yourself into the chocolate or crisps aisle by knowing where these unhealthy areas are. It’s easier not to go there, rather than walking past unhealthy foods and not putting it on your basket!
Buy smarter
Things that you can make into a healthy sandwich later work well (poached chicken, meatballs, roast beef/pork/chicken). It could be healthier and cheaper to buy a whole chicken on sale rather then some breast fillets. The first night is roast chicken and then you can make sandwiches, soup, pot pie, throw some in fried rice... you can really stretch a couple of chickens and make a lot of portable options. Find the day when you can do some prep cooking and do a roast, then portion it out, make soup etc. to last you the rest of the week.
Reduce waste
Repurpose leftovers is a great way to reduce what we throw away, but few of us want to eat the same meal two days in a row. If you don't like eating the same meal over and over, consider repurposing leftovers into an entirely new and delicious meal. Use the juices from a roast to make a delicious stock to use in a soup tomorrow!
Be curious and be brave, go online and find out about how to use your left over to make delicious dishes!
Change snacking habits
Think of a snack as a little bridge over from a main meal to another, don’t think at a snack as a treat!
Snacking of high sugary foods will only sustain you for a few hours and then there is a usual “crash” as sugar blood level goes down. You then crave more sugar and the vicious circle starts all over again! A healthy snack is what we need to bridge that gap of energy between two meals, so go and get yourself a healthy apple or think about having a handful of nuts to help feeling energetic and keeping full for longer.
Embrace whole grains and beans
Beans and whole grains, like quinoa, freekeh and brown rice are a very healthy and tasty way to bulk up meals, and can even be a meal in themselves. You can use lots of grains such as cous cous in salads, these will make you feel full and more energetic. Great to throw some in and create a new dish and an amazing source of fibres and proteins.
Shop to cook now
If planning is not a strength of yours, shop at farmers markets at the end of the day and check out what fresh produce they have (and it is usually cheaper too!), alternatively, check out the “reduce” section in your local supermarket. BE AWARE not to be fooled by the offer and buy unhealthy products full of saturated fats, salt and sugar!
Broaden your culinary horizons
Consider checking out local ethnic markets. Not only are you likely to find a bargain on certain products, you'll also find some really interesting and healthy ingredients. Experiment with different ingredients and different type of cuisines from South American, to Italian and all around the world.
Keep an organized fridge and pantry
Leftovers are always great, but it totally defeats the purpose if they get lost in the back of the fridge. Label leftovers and keep your fridge organized to help minimize food waste. If you don’t wish to label all your left over foods just freeze them in small portions ready for a snack or a meal when you want to. Be in control or your food intake Remember that food is the fuel of the body, like the petrol in a car. If you put the wrong type of petrol in a car, it won’t work well or at its full potential, so take control of what you eat, it all starts by what you put on your shopping basket…