Mind Soul Wellness

Navigating the supermarket aisle for a healthier lifestyle

yellow and red apples on black plastic crate

Photo Credit by Gemma Unsplash

Navigating the supermarket aisle for a healthier lifestyle and better choices can be overwhelming when you have a young family teenagers fussy eaters and not a lot of time to prepare smart healthy food options. Lets take a look to bring this together and maybe to just be fresh is better when possible but when the prices are high good quality snap frozen can be a healthy alternative.

Fresh Foods,  fresh fruits and vegetables that are in season. Strive to have a variety of colors for a balance of nutrients.

Whole Grains: Choose whole grain bread, pasta, cereals, and brown rice. Look for the whole grain stamp on packaging and if shopping for gluten / lactose free read what’s in included and how much sugar is listed. As a rule of thumb I wont buy anything with high sugar content always strive for under 10 the lower the better.

 Lean Protein, Select leaner cuts of meat, such as chicken, turkey, fish, and beans. Limit processed meats like sausages and bacon I am personally vegan but it is a choice my health and vitality and skin has improved. This is a whole other subject for another post. Always remember less is best of animal products.

 Low-fat Dairy / Plant based  low-fat or non-fat milk, yogurt, and cheese. Greek yogurt is a great source of protein and calcium, again I choose plant based lactose free it is always good to try a new product just to see how your body responds eg bloating.

 Unhealthy Fats: Avoid fried foods, fatty cuts of meat, and processed snacks. These fats raise your risk of heart disease.

Artificial Sweeteners: While artificial sweeteners may be low in calories, their long-term effects on health are still being studied. Opt for natural sources of sweetness whenever possible I use Canadian organic maple syrup. If you have allergies this is the best option honey can be higher in sugar.

Refined Carbohydrates,  Limit foods made with refined grains, such as white bread, white rice, and sugary cereals. These carbs lack nutrients and can cause blood sugar spikes.

 Alcohol, Excessive alcohol consumption can lead to health problems. Drink in moderation if you like a drink you can also use a smaller glass.

Remember, a balanced and varied diet is key to a healthy lifestyle. Focus on having whole, unprocessed foods and limit your intake of sugary, processed, and high-fat items.

I always look for brightly coloured vegetables  dony over buy so you can buy fresh. Fruit bowls are now a thing of the past i believe now keeping fruit in the crisper will keep fruit fresher for longer with less waste. I have aleays been a fan of fruit being displayed but since trying the fruit in the crisper section of the refrigerator resulting in is less wastage and fruit lasts longer.


How to stay on track with healthy eating options for a fussy family

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Photo Credit Unsplash Christian Bowen
  • Involve the Family in Meal Planning
  • Ask for their input on what they would like to eat.
  • Have them help you choose healthy recipes and ingredients.

Create a Family Meal Plan

Plan your meals for the week to ensure you have healthy options available.
Make a shopping list based on your meal plan to avoid impulse purchases.Look for Healthy Snacks with low sugar I use ‘ Carman’ Muesli LOW GI  LOW FOD MAP Certified
Keep healthy snacks like fruits, vegetables, nuts, and yogurt .                                                                                   Avoid keeping unhealthy snacks in the home  its a step by step process.

Make Healthy Eating Fun!
– Create fun and appealing meals.
– Use colorful fruits and vegetables to make meals more visually appealing.Be a Role Model
– Eat healthy foods yourself to show your children the importance of healthy eating.
– Explain the benefits of eating healthy foods.

Start Small
Don’t try to change everything at once. Start by making small changes, such as adding more vegetables to meals or limiting unhealthy snacks.Be Patient
– It takes time for children to change their eating habits. Be patient and don’t get discouraged if they don’t immediately embrace healthier foods and what comes to me is Rome wasn’t built in a day so stay calm.Be Flexible
– Be flexible and allow for occasional indulgences. This will help prevent resentment and make it easier for your family to stick to healthier eating habits in the long run.
Praise and Encourage
– Praise your children when they make healthy choices.
– Encourage them to try new healthy foods this can make it more fun an relevant I can rember when my children were small fighting isnt the answer as they can become stubborn sometimes giving a toddler something outside to try can be easier than at the table you could both enjoy this away from familiar settings So  don’t force it tears will be the outcome children wont eat foods they don’t like.
I completion can I say I have found having food preparation / meals in the freezer instead of takeaway has and is my lifesaver.

I have found lots of simple recipes for healthy meals with fast prep and cooking times no one has time to spend hours in the kitchen!

Go Green and  Lots of Colour for Healthy Wellbeing


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        Warmly Judy Browne

        Mind Soul Wellness