falling in love with food shopping & enjoying the process.

By Sam Elliott, Project Officer, National Nutrition Foundation

Let’s face it, food shopping can feel like a chore at the best of times. Whether you’re rushing in after work to grab something for dinner or popping in for last-minute essentials, it can often feel tedious. Particularly when you’re battling peak-hour crowds!

But what if we told you that you that your food shops don’t have to be stressful?

At its core, food shopping is the first step to nourishing your body. It’s where you fuel, support your health and bring joy to your plate. So why not put measures in place to romanticise the process and mindfully enjoy it? Here are some tips to treat food shopping as a form of self-care, mindfulness and connection to what you eat.

1. Make a list and plan for the week ahead: before going to the supermarket, take the time to plan your meals and snacks for the week. Mapping out what you need reduces the risk of impulse buys and food waste, and studies have shown that using a shopping list can lead to more nourishing food choices and greater money saving. (1)

2. Don’t shop hungry: this might sound silly, but it’s amazing the difference shopping on a full stomach can do! Research shows that hunger can increase your likelihood of purchasing more food, even if they’re not on your list. (2) So, having a quick snack before heading out could save your wallet in the long run.

3. Begin with the store parameters: most of your staples and core foods are found around the edges of the supermarket, including fruit and veg, dairy, meat and frozen foods. Start your shop here and only head into the inner aisles for pantry staples or specific items on your list.

4. Shopping strategically and within your budget: with the cost-of-living crisis being a significant consideration for shoppers, smart planning can make a big difference. Consider heading to a shopping centre that has more than one supermarket. For example, shopping at a value-based supermarket like Aldi for staples, and then heading to Coles, Woolworths or IGA for any additional items. You might even want to head to a local farmers market for your produce, which often sells seasonal items at lower prices and supports local growers.

5. Shopping in season: in order to make the most out of your weekly shops whilst also making sure you’re getting ‘bang for your buck’, I love to plan my meals around what produce is currently in season! Seasonal produce is often more affordable, fresh and filled with greater flavours. Some ways I love to do this is by:

• Visiting farmers markets on weekends, make an event out of it! Go pick up your favourite takeaway coffee and enjoy seeing what’s available from local growers.
• Preserve or freeze in-season produce to enjoy year-round.
• Explore new recipes! Keep things exciting and try 1 new recipe per week that includes seasonal produce that keeps you engaged in buying seasonally and makes the process fun!
• Keep our in season poster handy as a reminder on what to prioritise in your food shops. Download the poster below!

1. Dubowitz, T., Cohen, D., Huang, C., Beckman, R., & Collins, R. L. (2015). Using a grocery list is associated with a healthier diet and lower BMI among very high risk adults. Journal of Nutrition Education and Behaviour, 47(3), 259-264. https://doi.org/10.1016/j.jneb.2015.01.005
2. Otterbring, T., Folwarczny, M., & Gasiorowska, A. (2024). The impact of hunger on indulgent food choices is moderated by healthy eating concerns. Frontiers in Nutrition. Article 1377120. https://doi.org/10.3389/fnut.2024.1377120