Grocery shopping is the foundation of a healthy lifestyle—what you put in your cart determines what fuels your body throughout the week. Making smart, nutrition-conscious choices can help you stay on track with your fitness and wellness goals. At CrossFit Longma, we believe healthy eating starts with smart shopping. Here are some grocery shopping tips to help you make the best choices for your health.
1. Plan Your Meals and Make a List
Walking into the store without a plan often leads to impulse buys and unhealthy choices. Instead, plan your meals for the week and write a grocery list based on your needs. This keeps you focused, efficient, and within budget.
Pro Tip: Organize your list by store sections (produce, protein, dairy, pantry) to make shopping faster and easier.
2. Shop the Perimeter of the Store
The healthiest foods—fresh produce, lean proteins, and whole foods—are typically found around the perimeter of the grocery store. The inner aisles often contain processed, packaged foods that are high in added sugars, unhealthy fats, and artificial ingredients.
Pro Tip: Start your shopping trip by filling your cart with whole, nutrient-dense foods before heading into the aisles for essentials like grains, nuts, and cooking oils.
3. Read Nutrition Labels
Not all packaged foods are bad, but reading labels can help you make informed decisions. Look for:
- Short ingredient lists with recognizable items
- Minimal added sugars and artificial ingredients
- Healthy fats and lean protein sources
Pro Tip: Avoid products with high fructose corn syrup, hydrogenated oils, and excessive sodium.
4. Prioritize Protein and Fiber
Protein and fiber help keep you full, satisfied, and energized. When choosing foods, look for:
- Lean proteins: Chicken, turkey, fish, tofu, eggs
- Fiber-rich foods: Whole grains, beans, lentils, vegetables
Pro Tip: If you’re looking for snacks, opt for Greek yogurt, nuts, or hummus with veggies over chips or sugary treats.
5. Buy in Bulk for Cost Savings
Buying in bulk can save money and reduce waste, especially for pantry staples like oats, rice, quinoa, nuts, and frozen fruits or vegetables.
Pro Tip: Store bulk items in airtight containers to keep them fresh longer.
6. Don’t Shop Hungry
Shopping on an empty stomach makes it much harder to resist junk food and impulse buys. Eating a small, protein-packed snack before heading to the store helps you stay focused on healthy choices.
Pro Tip: Grab a handful of nuts, a banana, or a protein shake before shopping.
7. Choose Frozen and Canned Wisely
Fresh is great, but frozen and canned foods can be just as nutritious—and often more convenient. Look for:
- Frozen veggies and fruits with no added sugar or sauce
- Canned beans and fish packed in water or their own juices
Pro Tip: Rinse canned beans and veggies to reduce excess sodium.
8. Stay Hydrated and Avoid Sugary Drinks
Sugary drinks are one of the biggest sources of empty calories. Stick to water, unsweetened teas, or sparkling water instead of soda and sugary juices.
Pro Tip: If you want flavor, infuse your water with lemon, mint, or berries.
Fuel Your Fitness with Smart Shopping
At CrossFit Longma, we believe that healthy eating starts at the grocery store. By making smart, intentional food choices, you’ll fuel your body for peak performance and support long-term health goals.
✅ Plan ahead
✅ Prioritize whole foods
✅ Read labels and make informed choices
Ready to take your nutrition to the next level? Join CrossFit Longma and learn how to pair smart grocery shopping with effective training for better results. Contact us today to get started!
