Make a list Check what you have in the pantry, refrigerator and fruit bowl. Then, write down on paper or on your cell phone what you need to buy. This helps to bring only what is needed and avoid spending on impulse or nonsense.
Plan meals Create a weekly menu for breakfast, lunch, dinner and intermediate snacks and include what you will need for these meals on your shopping list.
Never go to the store hungry It’s a trap to shop on an empty stomach! When we are hungry, it is common for us to put unnecessary and unhealthy products in the cart, such as sweets, cookies, snacks and other ultra-processed foods.
Buy seasonal foods Because they are produced in greater quantity at the time, they have a better price, better appearance and flavor. Another advantage is that these foods are more likely to grow naturally and require fewer chemicals to grow them.
Escape the ultra-processed aisles Focus your purchases on the produce, butchers and dairy sectors and avoid taking home biscuits, snacks, instant noodles, soft drinks and sausages. Regular consumption of these foods is related not only to weight gain, but also to several diseases, such as diabetes, hypertension, high cholesterol, obesity and cancer.
Do you want to lose weight in a healthy way?
UOL subscribers have access to 250 Weight Loss Menus, with recipes and shopping lists for the week, to organize their meals and follow their diet to the letter.
