Tips When Shopping For Healthy Food in South Africa

Shopping for healthy food in South Africa is not as easy as one might think. With aisles full of healthy food ranging from organic produce to gluten-free products, it can be confusing.

As an individual changing your lifestyle or working to achieve your weight loss goals, it is important to know how to shop for healthy food in South Africa.

This is where we will help you.

In this blog, we will give you tips when shopping for healthy food and a healthy shopping food list for everyday use.

Tips for Shopping for Healthy Food

Being new to healthy food can leave you walking down the aisle and not knowing where to start.

Here are some tips that will help you make better food choices when shopping:

1. Start With Research

Chickpeas, clementines, zucchini, sun-dried tomatoes, quinoa, canned salmon … the list goes on. Some of these names sound foreign to the average shopper.

If you’re not familiar with healthy food options, a little research can go a long way. We suggest that you start with an online search for healthy food options and make a list of the items you’re interested in trying.

You can also get healthy recipe books that go into detail about the ingredients they use. This will give you a better understanding of what to look for when shopping. Try out our Slender Wonder Recipe Book Combo. We packed our book with delicious, healthy recipes for you and your family!

Your last resort is to talk to somebody knowledgeable in this area. This could be a friend, a nutritionist, or even a store assistant.

2. Make A Grocery Shopping List

After you’ve done some research about healthy ingredients, start making a list.

To make a grocery list, follow these steps:

• Decide between a daily, weekly, or monthly list: This will depend on how often you go grocery shopping.
• Follow recipes or your own cooking ideas to get the right ingredients.
• Get a piece of paper or mobile app to write down the items you need
• Organise your list in categories. A good rule of thumb is to create sections like Non-starchy vegetables, starchy vegetables, fruits, beans, grains, nuts, seeds, proteins, frozen foods, dairy and non-dairy substitutes, drinks, condiments, and other miscellaneous items. This will make it easier and quicker for you to navigate through the store.
• Don’t forget to add specific details like the amount or size of an item. For example, instead of just writing ‘rice’, write ‘2 lbs brown rice’.

3. Start Shopping Around The Perimeter

Most grocery stores place healthy and fresh ingredients around the perimeter. The perimeter refers to the outer aisles of the store. This is where you’ll find produce, lean meats, dairy, and fresh bread. Start your journey by making a loop around the perimeter before diving into the interior aisles.

4. Focus On Colourful Fruits & Vegetables

As you explore the produce section, focus on vibrant fruits and vegetables. The more colours, the better! This is because different colours represent different nutrients, vitamins, and minerals. For example, orange fruits and vegetables contain beta-carotene, which is good for eye health.

5. Opt For Whole Grain vs. Refined

When selecting grains, choose whole grain options instead of refined ones. Whole-grain bread, rice, pasta, and other grains provide more fibre, vitamins, and minerals than their refined counterparts.

Nowadays, grains also come with “Gluten-Free” options. If you have celiac disease or gluten intolerance, look for labels that explicitly say “Gluten-Free.” Otherwise, stick to whole-grain options.

6. Choose Lean Proteins

Protein is an essential nutrient for building and maintaining muscle mass. When choosing proteins, opt for leaner options like skinless chicken breast, fish, tofu, beans, and legumes instead of fatty meats like bacon or sausage.

It is always best to avoid processed meats, but if the need arises, consider looking for low-sodium options. Low-sodium options can help reduce your overall sodium intake, which can help lower blood pressure and decrease the risk of heart disease.

7. Don’t Forget About Dairy

Dairy products are a great calcium, vitamin D, and protein source. When choosing dairy options, opt for low-fat or fat-free versions to limit your intake of saturated fats. Also, consider trying non-dairy alternatives like almond milk or soy yoghurt if you have lactose intolerance or are following a vegan diet.

When it comes to cheese, choose harder varieties like feta or parmesan instead of soft cheeses like brie or camembert, as they tend to have less fat content.

8. Read Nutrition Labels Carefully

Become a label detective.

Always, always, always check the nutrition facts panel for details on serving size, calories, and percentages of daily values for nutrients like fat, sodium, and sugar. This information can help you make informed decisions about the foods you choose to eat.

Also, pay attention to ingredient lists and try to avoid products with added sugars, artificial colours or flavours, and preservatives.

9. Be Mindful When It Comes To Snacking Foods

The aisles that scream “midnight snack” can be difficult to ignore, especially when you are hungry or stressed. However, most of these snacks tend to be highly processed and loaded with unhealthy fats and added sugars.

Instead, opt for healthier snacking options like fresh fruit, vegetables with hummus or nut butter, homemade trail mix, or air-popped popcorn.

Remember, when you’re on the path to a healthier lifestyle or losing weight, it’s important to be mindful of your snacking habits.

10. Don’t Be Tempted By The Checkout Lane

Most grocery stores stack the checkout lane with unhealthy snacks and candies. Do not be tempted to buy these items just because they are conveniently placed at eye level.

A Healthy Food Shopping List

Below is a very simple, everyday healthy food shopping list that you can use as a guide when you’re at the store.

• Fruits: Apples, Clementines, Blueberries, Avocados, Strawberries and Grapes.
• Vegetables: Broccoli, Asparagus, Onions, Tomatoes, Spinach, Peppers, Mushrooms, Potatoes, Sweet Red Potatoes, and Butternut Squash.
• Proteins: Eggs, Chicken Breasts, Salmon, Lean Ground Mince, and Tofu.
• Grains: Whole Wheat Bread, Quinoa, Brown Rice, Rolled Oats and Whole Wheat Pasta.
• Dairy Products: Greek Yogurt, Cottage Cheese and Almond Milk.
• Healthy Fats: Avocado Oil, Olive Oil, Coconut Oil, and Nuts (Almonds or Walnuts).
• Condiments & Spices: Hummus, Salsa, Mustard, Garlic Powder and Cinnamon.
• Frozen Foods: Mixed Vegetables, Berries, and Whole Wheat Pizza Dough.
• Other: Dark Chocolate, Green Tea, and Sparkling Water.

Remember that this list is just a suggestion and can be tailored to your personal needs and preferences. Also, try to stick to the outer perimeter of the grocery store, where you will find fresh produce, lean proteins, and whole grains. This area typically contains healthier options compared to the processed foods found in the aisles.

With this grocery list in hand and the tips mentioned above in mind, you can make smart decisions when shopping for groceries to support your health goals. Remember that small changes can lead to big results over time.

Shop Healthier, Be Healthier

Now that you know how to shop healthier, you can start incorporating these tips into your weekly routine. It may take some time to adjust, but the benefits of a healthy lifestyle will be worth it in the long run.

At Slender Wonder, we love encouraging our clients to make healthy food choices! We’re here to help you reach your ideal weight loss goal or transform your life into a healthier one.

Let’s do this together; contact us today for advice, weight loss products, or medical support on your wellness journey.