Has Grocery Shopping Become Too Complicated?
Grocery shopping used to feel much simpler. Today we’re faced with endless choices, food trends, online ordering options, confusing labels, and rising food costs. If grocery shopping feels overwhelming lately, you’re not alone. Let’s break down why modern grocery shopping feels so complicated──and how to make it easier.
Grocery Shopping Feels More Complex Even for Someone Who Has Been Buying Foods Forever
Food is a basic need and something we all rely on to fuel our bodies, yet lately the process of grocery shopping and putting meals together can feel overwhelming. Long gone are the days when you just show up and magically have something wonderful to eat waiting for you. Instead, you’re bombarded with information overload, pressure and guilt about buying the “right” foods.
It’s no longer just, ‘What do I need to get from the grocery store today?’ It’s uncertain which one of the items to buy when there are so many choices. Take eggs for example. A simple ingredient, yet look at all the choices: size, freshness, shell color, organic, pasture-raised, cage-free, or free-range. Then you still need to check to make sure none are cracked or broken. I’m exhausted just navigating down the dairy aisle.
Are you trying to eat healthier? Uncertain what is considered healthy to eat anymore? There are so many mixed messages and claims about food, where do you even start? Do you have any health goals or concerns which will influence what you’re putting into your shopping cart? There are more questions than answers, but let’s navigate these choices together.
Modern Grocery Shopping: In-Store, Pickup, or Delivery?
If you live in a city or small town, you probably have a few good options like your local grocery store or regional grocery chain which may even feature locally grown foods to purchase. Maybe there is a Walmart Superstore, Target, Whole Foods, Trader Joe’s or an Aldi available nearby. Perhaps you prefer wholesale clubs like Costco or Sam’s Club for buying larger quantities of food. There are even discount and salvage grocery stores to shop at with deep discounts.
Many of the traditional brick-and-mortar (physical) stores offer online shopping services where you have the option to pick up curbside or deliver to your own home or desired destination. When picking up your order, be mindful of the time so you’re not waiting too long to get what you ordered. Grocery delivery is also available from Amazon who often partners with local and regional grocery stores. Then you have services like Instacart which provide personal shoppers to pick out and deliver your food.
So where should you go grocery shopping? Is there really a “right” or “wrong” food market choice? The answer is no; it’s a personal preference, based on your availability of time and convenience. Depending on what you need and already have in your pantry at home, you may use a combination of grocery options to save time and shop more efficiently.
I’m hooked on a certain plastic food wrap and coffee brand which may or may not be stocked at my primary store, so I just grab it from Amazon using Prime and presto… never run out at home. Some weeks you’re going to the local grocery store, but if they were out of an item you might opt to shop online and have it delivered to your home or picked up curbside while out doing errands. You’re in the driver’s seat with the power of your wallet.
How Often Should You Go Grocery Shopping?
Going grocery shopping involves time, money, how long the foods you’re buying stay fresh and where you are going to store them. When does it fit into your schedule to grab or pick up your groceries or do you need to wait until payday? Fresher foods are often located around the perimeter of the grocery store which often translates into shorter shelf-life than foods found deep in the food aisles.
Shop the Perimeter of the Store for:
· Fresh fruits and vegetables
· Fresh meat and seafood
· Dairy and refrigerated foods
· Bakery items
· Deli and prepared foods
Be mindful when purchasing from the outer perimeter of the store to avoid waste and spoilage. If you don’t have a lot of space to store food, you’ll likely be making more trips to the grocery store. You don’t need to buy the ‘perfect’ version of every food item to build balanced meals.
If uncertain how long something should be consumed or when to throw it away, don’t be afraid to ask or check out the FoodKeeper App (https://foodsafety.gov/keep-food-safe/foodkeeper-app) to find answers. Keep an ongoing list of food items you’re starting to run out of and then decide to go or whenever it fits into your schedule.
Not to worry though, foods like potatoes, onions, and other root vegetables have a longer shelf life than fresh peaches or tomatoes. Likewise, many of these items are available throughout your market in the freezer or in a can or jar, these are great staples to have on hand. Variety is the spice of life and don’t be afraid to get out of your comfort zone.
Just Want to Make Some Healthy Food Choices… Why Is It So Confusing?
There are so many trending messages about what to eat or what not to eat, it’s no wonder things feel confusing. Who do you trust? Let’s take a step back and question the source of information. Is this newest “best-ever” from a reliable source or based on social media, AI generated recommendations, friends or family members who heard it from so-and-so? Does it have any ground to stand on, and is it safe to follow? Every week there seems to be a new way we’re supposed to eat, and many trends quickly become watered-down versions of the original idea.
Trends like the ketogenic (keto) diet, Carnivore diet, Intermittent Fasting, Detox diets have been in and out of the news for a while but are they sustainable? Some eating patterns, like the DASH and Mediterranean diets, have remained popular for years because they focus on balanced, sustainable habits. Just remember there is no one-size-fits-all. The best way of eating is usually the one that realistically fits your lifestyle, health needs, culture, schedule, and goals. Food should also be enjoyable and connected to family traditions, culture, comfort and everyday life. The best part of a meal is the company you’re with to enjoy it together.
I may be old-school but remember the quote “There’s no such thing as a free lunch.” My take-a-way, if it sounds too good to be true, then it probably is not and there is always some sort of payoff or give and take. Instead of chasing every new trend, focus on simple habits and balanced meals built around foods you enjoy and realistically have access to. Start with the basics, minimally processed foods like fruits, vegetables, whole grains, beans, dairy foods, seafood, nuts, seeds, and proteins can work together to create satisfying meals without overcomplicating nutrition.
Why Do Food Labels Feel So Confusing?
Does it feel like you need a food decoder to figure out what you’re buying at the grocery store lately? The outside food packages are packed with way too much information and by the time you’re done reading about it you probably forget what the heck you’re buying in the first place. How is anyone supposed to make a quick decision with so much information staring at you? The front of packages have all kinds of messages to entice you to buy their product. Many of these claims have loose definitions and just because it’s “natural” does not mean that it is healthy. Likewise, not all “organic foods” are healthy, it simply means that the food has been produced by USDA organic standards.
It’s important to understand what you’re buying and whether it realistically fits your needs and goals. Don’t panic, using the Nutrition Facts label summarizes what each serving provides to make choices right for your goals. Food ingredients are listed on the label based on the quantity in the product per serving. Understanding food labels will help make food decisions based on your own needs. Some foods naturally provide more nutrients than others but remember all foods can fit in moderation. Just stick to the facts, the nutrition facts.
Quick Things to Look for on a Nutrition Facts Label:
Serving Size ─ How much is considered one serving and how many servings are in the package?
Added Sugar ─ Try to limit added sugars since they provide extra calories without many nutrients.
Sodium ─ Too much sodium over time may increase the risk for high blood pressure.
Saturated and Trans Fat ─ Aim to keep these lower to support heart health.
Protein ─ Helps build and repair muscle, body tissues, and helps with fullness.
Fiber ─ Fiber supports digestion, helps you feel fuller longer, and may help support cholesterol and blood sugar levels.
Stretching Your Food Dollars Adds Up to Great Savings
There are many variables that affect how much a particular item may cost when grocery shopping. Can you remember not so long ago when the bird flu (H1N1) drove up the cost of eggs due to supply and demand. Now with higher fuel costs, making fewer trips to the store saves money. Retailers use all types of marketing gimmicks to make sales. Some stores offer rewards to earn points towards free foods or lower gas prices at the pump.
Don’t forget about those coupons (print or digital) which can offer huge savings. Do you need what they’re selling? Are you only purchasing because it’s such a good deal? Will you use or freeze it before its expiration date? Did you get a great deal on something just to toss it out later on trash day? Do the foods on sale fit into your nutritional needs or sabotage your goals? Bottom line, it’s only a good deal if you need it or can use it, not just because it’s on sale.
Warehouse stores offer great savings, to make purchases a membership fee is required. Generally, you buy items in large quantities, you don’t just buy a can of soup, you’re getting about 6-8 cans depending on packaging. Same rules apply… do you really need so many food items at a time, will they expire before you can use them up? Is it really a good deal or are you better off getting somewhere else? However, if it’s really a good deal, think about splitting your purchase with another friend or family member.
Regardless of what you’re spending on groceries each week, it’s still going to pay off in the end and stretch your food dollars. It’s less expensive than getting takeout or using Door-Dash to have your food delivered. Depending on how you get your food, you may be trading money for convenience. It is so easy to place an order online and pick up at a local retail store, but the cost is higher when using a service like Instacart for your groceries but may be worth it when it saves you time. There is no right or wrong answer; it’s based on everyone’s situation.
Hidden Stressors Associated with Grocery Shopping
When first learning to navigate the food market, it’s going to take some time and may require even a little extra time at first. Try to go when it’s less crowded. Don’t you remember when you first learned to tie your shoes, make the bunny ears, cross them over, and there is your bow. Now you can tie your shoes with your eyes shut.
Well, it’s no different than going to the market. Eventually you’ll find your groove, and it will shorten the time needed to complete your grocery shopping. Remember, not all chain stores are set up the same and visiting a grocery store at the other end of town may be more convenient to stop at in your travels, however it may take you twice as long to get through your list because you’re not familiar with how the grocery store is set up and walking in circles to find what you need.
Even going to just pick up your groceries can be stressful, you need to pick up at a time convenient for your schedule. On a warm day it’s not practical to do pick up and leave the groceries in the car while you run other errands and you don’t want to have to wait an extremely long time in line at busy pick-up times. Likely fewer impulse purchases with online shopping but more worry if they grabbed the best produce and inspected each item.
Technology associated with shopping can be both a blessing and a curse. Some stores have scanners or use your phone to scan items and place them in the cart, do a little swipe on the phone and you are out the door. Self-checkout is fine and dandy when you just scan barcodes, but trying to figure out fresh produce can be intimidating along with fear of holding the checkout line while looking up items or needing to ask for some help.
There Are Solutions to Make Grocery Shopping Less Complicated
Start out with small steps, plan a few meals before you are heading out grocery shopping. Focus on quick and easy meals that don’t overcomplicate your week, like a simple sheet-pan dinner with minimal prep and clean up. Breakfast foods can also make a quick and nutritious dinner.
Think about your schedule for the week and only buy what you realistically need to help reduce wasting food. If plans change, many foods can be put into the freezer and used later. Or make a little extra when you’re cooking and make a freezer meal to eat when you need it. Grocery shopping doesn’t have to be perfect, and you don’t need to figure everything out overnight.
Confidence grows with practice. With a little planning, patience, and flexibility, grocery shopping can start to feel less stressful and more manageable. Grocery shopping does not need to be perfect, and you don’t need to figure everything out overnight. One meal at a time, you’ll become Apron Ready.
Michelle Ressel, MS, RD, LDN
Founder of Apron Ready
