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Michael Furci

Grocery Store Strategies for the Holiday Season. Well, Every Season.

Updated: 5 days ago

Good nutrition begins with a trip to the grocery store. Unfortunately, even those with the best intentions for healthy shopping often leave the store with carts full of unhealthy options. The average person's purchasing decisions can be understood when considering the massive marketing they are exposed to daily, which often conceals the true nutritional value of products. In 2023, advertising in grocery stores alone in the United States reached 2.4 billion U.S. dollars. This overwhelming misinformation makes it difficult to choose the right foods or products with healthy ingredients necessary for preparing nutritious meals.



Who has the time to read ingredient labels? Moreover, who knows how to pronounce the words on the labels, let alone know what they are? 

If one is serious about their health and their children's health, there is no option but to take the time to read ingredient labels and learn what these ingredients are to make the best choices. 


Doesn't the Food and Drug Administration oversee food safety? 

Suppose anyone reading this still has faith in the FDA looking after people's health, especially after the last two and a half years. In that case, they are inadvertently contributing to this country's demise.


Should we be skeptical about our food supply? 

If you aren't skeptical about the food supply, start by reading labels and learning about the ingredients. Websites like westonaprice.org can also provide valuable information.


Supermarkets offer a vast array of products, but they also contribute to a marketing frenzy that encourages consumers to buy more without considering their health. Given the state of our nation's health, it's clear that food advertising is effective; many of us tend to purchase the wrong products and consume them in excess. However, with a bit of knowledge and guidance, making healthy and delicious choices can be quite straightforward.


Hunger will equal disaster.

Never, ever go grocery shopping on an empty stomach. Grocery shopping while hungry is the worst thing one can do to sabotage their shopping experience. Even the most health-conscious struggle while shopping on an empty stomach. When one is hungry, everything looks and smells good. Moreover, a person's ability to make good choices dramatically diminishes, if not disappears altogether. If somebody is hungry, eat first and then shop later to be less vulnerable to impulse buying.



Go solo

If one is able, leave the kids at home. If a parent has no choice but to take the kids, read this entire article and heed the advice. Several articles cite studies that reveal most parents have difficulty saying no to their kids and spend 10 to 40 percent more when their kids are with them.  


Make a list

Studies have shown a shopping list will save the average shopper 10 percent. Make the list according to the layout of your grocery store so you’re not wandering around. This is another great way to avoid impulse purchases. 



Children should not make food choices.

The prevalence of obesity among children increases with age. From 2017 to 2020, obesity prevalence was 12.7 percent among two to five-year-olds, 20.7 percent among six- to 11-year-olds, and 22.2 percent among 12- to 19-year-olds in 2020. A child being obese is a tragedy for which there is no excuse. A child does not have the mental maturity to understand the importance of optimum health, let alone the cognitive ability to make healthy food choices. When a child's diet consists of processed food, especially at home, this is not their fault. If a child is overweight, or worse, obese, those parents need to do the right thing and take on the responsibility for their child's health.   


Use cash when shopping.

When people shop with a credit or debit card, they spend up to 83% more than when they use cash. If one shops for groceries online or use a card in-store, they may be better off going to the store and using cash.


Make healthy choices

Processed foods, often referred to as convenience foods, should be avoided. The U.S. Department of Agriculture emphasizes that preparing whole foods from scratch allows individuals to control both the taste of their meals and the health of their families. This concept may seem straightforward, but many people overlook it. Instead, they prioritize instant gratification and often neglect their health and the health of their families. The food industry has effectively capitalized on the desire for convenience.


Many individuals prefer to heat a processed, pre-cooked meal in the microwave or oven rather than invest 30 minutes in cooking a meal from scratch. Common excuses include, "I just don't have the time," or "After working eight to ten hours a day, I'm too tired to cook." The reality is that people in this country often feel they have no choice. Obesity is the most preventable cause of death, surpassing smoking, and the prevalence of obesity continues to skyrocket. It is crucial for people to pay attention to what they and their children consume every day. The more processed a food is, the more harmful substances it contains, such as neurotoxins, excitotoxins, hormone disruptors, fructose, sucrose, and seed oils. Therefore, individuals must take action and start preparing meals using whole, natural ingredients.


Stay on the perimeter.

All the unhealthy foods tend to be toward the center of the store, and fresh organic produce, meat, dairy, and other healthy foods are on the perimeter. Staying away from the center aisles will help curb temptation from convenience foods and impulse buying. 


Labels, READ THEM!

Look for Grocery Store Strategies part II, where I discuss the importance of reading labels and how to read them. There will also be a few examples of how the food industry hides ingredients. 


Michael Furci is a Certified Nurse Practitioner. 


Contact Mike to schedule a FREE consultation HERE

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