My Covid-19 Grocery Shopping Tips
Right now in the midst of social isolation due to COVID-19 , grocery shopping is pretty much the only activity we’re all allowed to do in public. I don’t know about you but with the lines, masks and gloves this practice that once brought me so much joy has become super stressful!
Here are a few of the tips I use to keep grocery shopping simple, effective and relatively stress free.
Make a Plan
At my house we’ve been grocery shopping every 10-14 days. This takes some planning to make sure we’ve got enough for every breakfast, lunch and dinner! I like to keep a sheet of paper on the fridge to jot down things we are running low and will need to replenish with our next trip like toothpaste, olive oil, salt to spices.
The days we go shopping I like to plan out a few meals for the week, this will be a selection of simple meals like macaroni and cheese or granola and yogurt and more time consuming recipes I want to try making. Having a list and a selection of easy and more complicated dinners helps make sure that we have easy meals to make on hectic or stressful days when we don’t have the time.
Once I have my plan, I write my grocery list out and bring it with me to the shop! I make sure to include my miscellaneous fridge list and my meal plan so I can pick up everything at once without forgetting anything.
2. Pivot if Necessary
Things are definitely feeling different right now, the grocery store isn’t as stocked as usual, so it helps to keep your shopping list needs flexible.
If they don’t have the bread I usually buy, I swap it out for bagels or taco shells. This way we still get the same, simple, easy carbs with just a small adjustment. If the store you shop at is out of fresh vegetables, try frozen. Fresh fish, try tinned. There are lots of ways to get creative and make adjustments. We’ve all got to do our part to be flexible right now. Think of this as a new challenge or a way to get creative in the kitchen, try experimenting with items you may not usually buy.
3. Eat Before You Go
I’m sure we’ve all been there, going grocery shopping hungry only to find we’ve spent an extra $30 on snacks?! When grocery shopping it is important to shop on a full stomach, if you are hungry there is a greater chance of you overspending, over shopping and forgetting things on your list. Make sure to have a nutrient dense snack with some good quality protein or fat before you go. Try having an apple with almond butter or some veggies and hummus.This helps keep you focused, alert and keeps your blood sugar stable for a successful and budget friendly shop.
4. Buy a Variety of Foods
This is not the time to be limiting or restricting your diet. I know a lot of folks use food for comfort in stressful situations and that’s ok! Be compassionate and find a balance (I will be sharing more on this soon, I promise). Try to buy foods that bring you joy! For me that means having a tub of ice cream in the freezer and lots of fresh herbs to cook with for the week. Make sure you’re being gentle and realistic. I like to make sure when I’m writing my list I have a few options for protein, quality fat, carbohydrates and fiber. I also add in a few comfort foods like chips or chocolate to the list too to avoid binge eating or obsessive behaviours next time. All foods fit!
5. Address Food Scarcity Anxiety
I live in Toronto where there is currently an abundance of food. This pandemic has not halted our country's ability to transport and distribute foods to grocery stores and shops around the city.
I know this situation is different for everyone and there are programs out there for people that need access. If you need access please check out here and if you are able to, please consider making a monetary donation to your local food bank here.
The grocery store may not be stocked with all of our favorite things but there is still enough to go around. This feeling of scarcity around food may trigger feelings about there not being enough for you or your family. These feelings can cause us to obsess and hoard more food than we need to. This hoarding and over shopping leads to binging, anxiety and unnecessary food waste. This is something I have personally struggled with in the past and have to be really aware of when I am shopping.
How I resolve this situation is by making sure to plan accordingly, I do not need 5 bags of pasta, I will instead get one or two. I find having a list is helpful for keeping my shopping organized and my hoarding tendencies at bay. I take deep breaths when I'm feeling overwhelmed in a long grocery line and remind myself that there is enough to go around.
I will be sharing more info on how to navigate a complicated relationship to food during this time of isolation and heightened anxiety. I want to do my best to support you on this journey of diet recovery and I hope these tips are a helpful start. Stay up to date by signing up for my newsletter or following me on instagram here!