From Aisle to Scale: Your Guide to Healthy Shopping

Grocery shopping can be an intimidating and overwhelming experience for many people, especially if you’re trying to live a healthier lifestyle through the food you purchase. With so many options, it’s easy to get lost and make unhealthy choices. But fear not! Healthy grocery shopping can become a breeze with a few simple tips and tricks.

My name is David Breaker; I am a Weight Loss Coach that is passionate about supporting others to achieve their own weight loss journey.

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Ten years ago, I was a very different man.

I was overweight, unemployed, and not living the life I deserved.

Luckily, I got a blunt wake-up call from my GP, who warned me I needed to change my life or I would be dead within five years. This led me to lose 18 stone and live the life I deserve.

Shall we dive into the Your Guide to Healthy Shopping?

The basics of healthy grocery shopping

Choose nutritious foods

The key to healthy grocery shopping is choosing nutritious foods. Make sure to include a variety of fruits, vegetables, protein sources, nuts, seeds, and whole grains in your cart. Opt for foods that are high in fiber, vitamins, and minerals and low in added sugars, saturated fats, and sodium.

Learn how to read a food label

All packaged food products have to provide nutrition information on the label. The Nutrition Panel on the back or side of food packs can be used to tell us the nutritional content.

Most products summarise the key nutrition information on the front of packs too, and on some products, this is colour coded to help us judge whether the food is good for you or not. Nutrition information helps us review a specific product or compare two or more products to help our choice.

Create a smart shopping list

A smart shopping list is a must-have for healthy grocery shopping. Plan your weekly meals, and write down your ingredients to make them. This will help you avoid impulse purchases and stick to your healthy eating plan. You can also use an app on your phone called Bring, which is free to use. You can use the app to share the shopping list with the family and keep your shopping on track.

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Stock up to reduce shopping trips

Another way to make grocery shopping easier is stocking up on staple items with a long shelf life, such as canned beans, brown rice, and frozen fruits and vegetables. This will help reduce the frequency of shopping trips and ensure you always have healthy ingredients on hand.

A healthy grocery list

A healthy grocery list should include whole, nutrient-dense foods such as fruits, vegetables, protein sources, nuts, seeds, and whole grains. Breaking the list down into categories, such as fruits, vegetables, and protein sources, can make organising easier.

A weekly menu

An alternative to a grocery list is a weekly menu. List the ingredients required for the meals you plan to cook for the week. This not only makes grocery shopping easier, but it also helps you stick to your healthy eating plan.

Make meal prepping a habit

Starting with meal prepping a few meals a week and gradually increasing it can help make it a habit. Pre-prepared meals in the fridge or freezer can help you avoid reaching for unhealthy takeout options when you’re short on time.

Never go into a shop when hungry

My final tip may seem obvious, but never go into a shop when you are hungry, stressed or in a rush. You will make poor decisions. The supermarkets know this and will use tricks to make you buy more, which, when hungry, can be rather tough to ignore. Going into the shop fully armed with your shopping list, not hungry and with a strict idea of grabbing only those on that list can have a huge positive impact.


Getting on top of your shopping habits and managing your food purchases can help you lose weight and save you money. Think about how often you waste food or throw it away. With a little bit of planning and mindfulness with food shopping, you can empower your weight loss journey.

Grocery shopping doesn’t have to be a daunting task. With some planning and preparation, you can make healthy choices and stick to your healthy eating plan. So, grab a shopping cart, and let’s hit the aisles!

Please remember that you are not alone on this journey. Millions worldwide struggle with this, and asking for help is ok.

I know I would never have been able to achieve my weight loss journey without support, so reach out to friends, family and those around you.

If you need any further support from me, please don’t hesitate to reach out and book a Consultation.


Your Weight Loss Coach

David Smiling

David Breaker
David Breaker
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