Healthy Shopping Tips

Nicole Burley's 4-Step Grocery Guide!

Print Friendly and PDF Nicole Burley's 4-Step Grocery Guide!

People always want me to go grocery shopping with them.

Not a day goes by when someone doesn’t ask me, “Couldn’t you just come with me to the supermarket and TELL ME what I’m supposed to be eating?”.

People are frustrated by all the conflicting health and diet information - and they just want to KNOW, for sure, that they’re making a smart and healthy choice.

Healthy Food Shopping Made Simple.

I get it. There’s so much you’re ‘supposed’ to remember to look for on food label - and everyone tells you something different.

Wouldn’t it be great if you had your own health coach right by your side when you’re food shopping?

Wouldn’t it be great if you had a surefire process in place to qualify the foods you put in your grocery cart?

Well, look no further.

Today I’m going to give you a quick, easy 4-step checklist to make sure that you ALWAYS make a healthy choice in the grocery store.

 Nicole Burley’s 4-Step Grocery Guide

You can either bookmark this page for quick reference on your smartphone - or you can download the Grocery Guide to hang up on your fridge, like a beautiful work of art. Your choice!

Follow these 4 steps - in order- and you will always make a smart and healthy choice at the grocery store!

Step #1: Look For The Dealbreaker Words.

If you see any of these words in the list of ingredients, just put the item back on the shelf…..and walk away:

  • Hydrogentated
  • High-fructose
  • Enriched
  • Sugar Alcohols
  • Any words that sound more like chemicals than food.

For more on Food Label Dealbreakers, check out my Healthy Shopping Tips page.

Step #2: Look At The Sugar Content.

Apply The Rule of 9. If a food item contains more than 9 grams of sugar per serving….it’s too sugary. Put it back. Walk away. Only buy foods with LESS than 9 grams of sugar per serving.

Step #3: Look At the Calories From Fat.

Ideally, your food should contain NO MORE THAN 20-25% of its calories from fat. Look at the ‘total calories’ on the food label, then look at the number for ‘calories from fat’. Do a little math (I use the calculator on my phone!) and make sure that the ‘calories from fat’ is no more than 20-25% of the total calories per serving. For example, if a food item contains 100 calories per serving, it should have no more than 25 calories from fat.

Step #4: Look At The Fiber Content.

Ideally, your food should contain at LEAST 2 grams of fiber per serving. You really want to have more than that, though. Bottom-line here: Do not buy food that contains ZERO grams of fiber per serving.

Extra Mini-Step: If you are buying bread, pasta, cereal, chips, crackers, etc - make sure that the word ‘WHOLE’ is the very first word in the ingredient list. This is the only way to ensure that your food item contains more whole grains than anything else.

For more about fiber and whole grains, check out this post: Fiber-tastic.

If your food item has made it through all 4 steps - CONGRATULATIONS!! You’re making a healthy choice!!

Download the Grocery Guide for free - no email required!

4StepGroceryGuide - PDF