Mindful Purchasing for Better Food Choices

Objective: Develop awareness around your food purchases, helping you become more intentional when getting food—especially for your shifts.

  1. Before You Go:
    • Prepare: Before heading to the store, take a moment to reflect on your goals for this shopping trip. Are you looking to make healthier choices for the upcoming week? Are there any specific items or meals you want to prepare for your shifts?
  1. In the Store:
    • Notice Your Draws: As you walk through the aisles, pay attention to the products that catch your eye. Do you find yourself reaching for ultra-processed foods (like snacks, frozen meals, or pre-packaged items)? Take a mental note of these items and where they are placed in the store (e.g., eye-level shelves or near checkout lanes). Are they strategically positioned to attract attention?
    • Pause and Reflect: If you find yourself about to add an ultra-processed food item to your cart, stop for a moment. Reflect on whether there’s a healthier or less-processed alternative that you could choose instead. For example, if you're picking up a sugary snack, could you replace it with whole fruit, nuts, or a homemade alternative?
  1. Choose Alternatives:
    • As you continue shopping, try to replace at least one ultra-processed item with a whole or minimally processed food. For example:
      • Swap a packaged snack for fresh fruit or veggies.
      • Replace a frozen meal with a meal prep option made from whole ingredients.
      • Choose whole grains like quinoa or brown rice instead of refined products.
  1. Take Note:
    • After completing your shopping trip, reflect on the experience. Did you find yourself gravitating toward ultra-processed foods because they were more convenient, or because they were positioned to catch your attention? Were you able to make healthier choices, and what motivated you to do so?

 

 

Reflection Questions:

  1. Awareness of Draws:
    • What food products were you initially drawn to, and did you notice if they were ultra-processed or whole foods? Was there a noticeable pattern in your shopping behavior?
  2. Impact of Placement:
    • How did the placement of ultra-processed foods (e.g., at eye level or near the checkout) influence your decision-making? Did you find yourself reaching for them without much thought?
  3. Mindful Substitutions:
    • What alternatives did you choose for ultra-processed items? How did those choices make you feel about your health and well-being? How do you think these alternatives will affect your energy levels and performance during shifts?