Top 10 Grocery Shopping Mistakes

Filed in: Tips

October 25, 2005 by Renee @ 09:43 AM

It's a good thing these aren't commandments as I've made mistakes #1, 3, 4, 7, 9 and 10. Cripes.

Purchasing too much food: This can be easy to do if you don’t stick to your shopping list. It’s very tempting to purchase items on sale or that look new and enticing, even though they’re not truly needed. Two-for-one deals are a common trap, and while they may lead you to believe that you’ll save money, you really may not need such large quantities. And try not to buy on impulse – focus on what you need, and save impulse buying for the shoe store!
Not planning ahead for meals: Time is precious, and you don’t want to waste yours trying to figure out what to make for dinner while perusing the vegetables. It’s worthwhile to meal-plan before you head to the store (this also reduces the likelihood of impulse buying), which will demand some time in the beginning, but will save you time in the end. Plus, by planning your menu in advance, you can make sure that your meals are balanced and full of variety. Aim to include plenty of fruits and veggies (try to vary color as much as possible in order to benefit from as many nutrients and phytochemicals as possible), lean meats or other protein sources like fish and eggs, low-fat dairy products, and whole grain foods (i.e., brown rice and whole wheat pasta).
Not checking expiration dates: Unfortunately, not all food items are marked clearly with expiration dates. While many are, other items are labeled with a code that may not be easily understandable. Don’t hesitate to ask if you want to know how to decode the code! Checking dates is important on items such as those two-for-one deals. You’ll get one jar of mayonnaise and the second free, but if they expire in a few months, you could find yourself tossing out quite a bit of unused mayo.
Relying too heavily on prepackaged or prepared meals: A few of these items are great to have on hand, especially when you are short on time. But try not to rely too heavily on prepackaged meals. They are often very high in sodium (since salt acts as a preservative) as well as high in fat and other additives. For quick, healthy meal ideas, check out the cooking section in your local bookstore for magazines that offer time-saving menus. When you do carve out some time to cook, prepare extra portions to freeze and enjoy later.
Choosing unhealthy items to snack on: Beware of those aisles packed with chips, candy and cookies. I advise you to bypass them all together. Some easy, healthy snack ideas:

Fruit smoothies are easy to make. Just toss some frozen fruits, low-fat/nonfat yogurt and a bit of juice, milk or soymilk into the blender. The natural sugars in the fruit can help satisfy that craving for sweets that often beckons us in the evening.
If you do want some chocolate, go for the dark variety (dark chocolate is loaded with antioxidants) and don’t buy in bulk.
Popcorn makes a great snack as well. You can make your own – all you need is some high-temperature cooking oil like canola, some popcorn kernels, and a bit of olive oil and garlic salt to top it off! Or try some brewer’s yeast for a nutritional boost.

Purchasing low-fat/nonfat snacks or fad diet foods: It wasn’t too long ago when low-fat/nonfat foods were all the rage, followed most recently by low-carb foods. Low-fat foods led people to believe they could eat all they wanted, when in reality these foods were often full of sugar and calories. And one problem with the recent low-carb fad was the fact that the products were much more expensive than their regular counterparts, and were often sold in smaller portions. You might as well save money and use less – such as with whole grain bagels. Instead of a whole bagel, enjoy half. (Speaking of whole grains, the recent push in advertising for whole grain products is not a fad. Whole grains are very healthy and should be included regularly in your meals.)
Not reading food labels: It make take a bit of time to get the swing of checking labels, but doing so will make you an informed consumer. It’s important to know what you’re putting in your body. Aim to choose products with fewer ingredients (less processed) and those with fewer chemicals and preservatives.
Shopping at the wrong time of day: Do you like to shop in peace or is the mad rush of carts darting down the aisles more your cup of tea? If you enjoy the more serene scene, try shopping in the early morning or later in the evening. Avoid weekend shopping and instead hit the stores in the middle of the week. Just remember to shop on a full stomach – being hungry is a surefire way to over-shop or buy on impulse.
Not reviewing weekly ads and comparison shopping: If you get Sunday paper inserts or other weekly ads, take the time to have a look. These can be helpful with menu planning, as you may want to take advantage of what’s on sale. Clip those coupons but don’t buy items that you don’t usually use just because they happen to be on sale.
Getting stuck in a grocery rut: Many of us fall prey to this but it’s important to try new things. Browse through your cookbooks and look for new recipes, or surf recipe websites online. Ask your friends to share some of their favorite dishes. Grandma may have some keepers too! And don’t be afraid to experiment in the kitchen. You may come up with a true winner of your own that’s worthy of passing along.