Mindful Gathering: Tips to Grocery Shop for Mindful Eating

Mindful gathering is the art of shopping with intention and purpose, allowing the individual to explore the benefits of each item. Practicing mindfulness while grocery shopping encourages a relaxed and enjoyable experience so the individual can select more nutritious options. When practiced regularly, mindful gathering can limit food waste, reduce impulse buying, and promote long-term health.
Tips for Mindful Grocery Shopping

1. Put on your planning hat.
   1. Create a budget and stick to it. Managing your expenses before shopping will encourage you to prioritize healthier items and limit unnecessary purchases.
   2. Do your research. Explore sale items and pricing variations among your local stores. You never know if you’ll find hot deals on your favorite items!
2. Create a shimmering grocery list.
   1. Scan your refrigerator and pantry to pinpoint items that need replenishing.
   2. Plan meals in advance to determine the exact ingredients you will require.
   3. Add bulk staple items such as whole grains or legumes to shorten your list for future trips.

Voilà! You’re fully prepared to shop like a pro.

3. Become a label connoisseur. Put those detective skills to use and thoroughly examine the ingredients in your food.
   1. Select items high in dietary fiber, protein, and/or essential vitamins and minerals (i.e., fruit, veggies, whole grains, chicken, turkey, fish, and beans).
   2. Be mindful of items high in the following:
      1. Artificial sugars (i.e., aspartame).
      2. Saturated fat or trans-fat (i.e., partially hydrogenated oil).
      3. Preservatives and dyes (monosodium glutamate (MSG) and Red Dye no. 40).
   3. Be aware of flashy packaging or marketing gimmicks. Check the nutrition label first, then make an educated decision.
4. Stick to the outskirts. Map out your course to include food groups that are displayed in the outer aisles. In general, these foods are more nutritionally dense, less processed, and perfect for easy, balanced meals:

 
Fruit and veggies à low-fat dairy products à lean protein à whole grains.
 
No matter the nutritional regimen you follow, mindful gathering can offer a positive approach to selecting the foods that nourish your body and mind. The next time you’re at the grocery store, take a few moments to truly appreciate the value of your food.