For most people, weekly grocery shopping is a mundane task, it’s repetitive, boring, and unproductive but also so necessary. We literally need to grocery shop to fuel and nourish our bodies in order to survive.

Have you ever run into the supermarket for a few necessities but left with everything else instead? Environmental psychologists claim that up to 50% of our shopping trolleys are things we never intended to buy in the first place, you end up leaving with unnecessary and maybe not the best choices to fuel you for the week.

While grocery shopping can be a pretty lame adulting task, there are ways to make it stress-free and keep your kitchen restocked so it’s easier to make and prepare nutritious meals.

Start shopping smarter with these tips to leave the store with wholesome food and without breaking the bank.

1. Stick to the plan; keep a running grocery list

“Know before you go” is the strategy. It saves the time of wandering, allows you to plan nourishing meals, reduces food waste, saves you from spending money on items you don’t need and saves valuable space in the pantry.‍

Break your list into food groups; protein, fruits, vegetables, grains and dairy. Check your pantry and fridge before you leave home, and you’ll be set.

Google Keep is a great app for keeping a running list, you can share the list with your partner or roommates, and access it from a desktop or phone.

2. Shop the perimeter (mostly)

Ditch the processed foods (as much as possible), and shop the perimeter. Think about it, the perimeter of your local grocery store includes fresh fruits, vegetables, meat and dairy, all the foods we want to highlight to fuel your body.

Of course, there are always exceptions to the rule, don’t write off the whole centre of the grocery store as unhealthy. Whole grains like rice and quinoa provide important nutrients like fibre and protein. You’ll also find flavour-packed seasonings like Mingle Seasonings that will elevate any dish. When it comes to packaged food items, the next tip is important…

3. Learn to read food labels

Can’t decide which yogurt to get? Or maybe staring at a shelf of 5 different tuna brands? Learning to read food labels can help you make a better-informed choice.

Always read the per 100g column on the nutrition information panel (NIP) to compare similar products, as the serve sizes can differ between brands.  Compare the nutrition information panel (NIP) of similar products.

4. Frozen fruits and vegetables are the real MVP

Fresh, in-season produce is great, but sometimes it’s not accessible or cost-effective. Contrary to what we may think, there is nothing wrong with buying frozen fruits and vegetables. Most fruits and vegetables are typically picked and then frozen when they are most ripe. As such, they’re still healthy and tasty.

Also easy to keep in the freezer for those nights when the fridge is empty and needs to improvise.

5. Time poor? Direct to boot or delivery is your answer.

We get it, life gets busy! Supermarkets have evolved tremendously and have an option for everything. Online shopping is easier than ever and you can place an order on your lunch break for direct-to-boot pick up or get it delivered to your door (also helps to avoid those excess products in your trolley).

Happy grocery shopping, Fitstoppers!