How to Stock Up on Foods that Nourish Your Family

It’s March 2020 and we are mid second week of being asked to stay in with the exception  of essential jobs, grocery shopping and other things that fall under basic needs. The term social distancing is echoing across the news and social media.  

While this isn’t a snow storm (my midwesterners get this) and there’s no need to hoard because we should still be physically able to get to the store, we do want to stock up a bit so we can stay home more and be out and about less. I mean, there are weeks I’m at the store three or four times just because I forgot one little thing or changed my mind about what sounded good for supper… this is what we are being asked not to do.

When I went to the store last Monday, I was shocked at the state of the store. People had bought up every last Mrs. Butterworth’s syrup, Tombstone and Jacks pizza: wiped out, gone from the shelves were Ramen Noodles, most of the bread and many other items. What was left? Every single thing on my list except eggs and chicken.

I ended up taking some pictures and posting them on instagram. Several people commented that they witnessed the same thing. Others commented that people bought that way because they wanted non perishables or that the produce may have been contaminated from someone touching it. I also received messages asking what exactly I buy and how my family prepares. I’ve responded to phone calls and texts asking which supplements are best at this time. Then I did a live video explaining a bit which led to more questions.

This brought me to the realization that what comes easy to me and just makes sense without much thought isn’t common knowledge for others. And THIS is the beautiful thing about being created differently – we all have our strengths!

So I’m going to breakdown HOW I think of food in times like this and then get to what you should buy.

*special note to dietitians and nutritionists*

If you are one, do not go beyond this point. I’m serious. Although I absolutely know what I’m talking about, this isn’t going to sound the way you think it should sound. This is for the simple people (like me) that want to understand but want it to be easy.

This isn’t a science lesson, these are legit, just my thoughts and visuals put into words. It’s how I make sense of food in my head and it works for me. It works now and it’s worked for a really long time so I’m passing it on to others!

Now that I’ve got that out there… 

Here’s the breakdown.

In times like think I don’t think of food as a pleasure at all. I think of nourishment, period. Which, if we are honest is much different than how most of us think of food most of the time. I’m not saying your food can’t taste good but nourishment comes first.

To do this I put food into two categories MACROS and MICROS.  

Let’s start with MACROS.

You’ve all seen the videos/images of ripped body builders like “hey, all you’ve gotta do is count your MACROS and you’ll look like this too.”  They spend time weighing, measuring and keeping track of their protein, carb and fat intake, their macros. Don’t worry, I’m not going to have you count or measure a thing. But this is something you may have heard or seen that will help you relate to and understand what I’m referring to.

Macronutrients or macros are simply the larger building blocks of basic essential food types that are necessary for growth, development and function of our bodies.  They include protein, fats and carbohydrates. We need all three in our diets daily.

Next let’s talk MICROS.  

Micros or micronutrients are the things most people skip over or at least don’t intentionally think about putting into their diet daily. This is a big reason, I think, so many of us suffer nutritionally.

Micronutrients are the vitamins and mineral part of food which are also essential for growth, metabolism and function.  I also lump in antioxidants here. Think fruits, veggies and your brightly colored “rainbow” fresh foods. We can’t get these all from our food alone, we should be supplementing but I’ll talk more about that in a later post. 

Micros and macros aren’t exclusive.

By that I mean, we don’t eat foods that have macro nutrients and then eat another set of foods that have micro nutrients. There is overlap. There are micronutrients included in the  macronutrients we take in.  How I think about it: every food is a macro (protein, carb or fat) some of the macros we consume are packed with more micros and more antioxidant power while others are lacking those nutrients that really serve our bodies well.

You don’t have to remember any of this and there’s a chance my explanation is clear as mud. If that’s the case or you just don’t really care, skip to how I shop, grab the printable and call it good.  But, if you can read this, wrap your head around at least some of it and apply it: the way you shop will change, the way you cook will change and you will feel more confident in how you are feeding yourself and your family.  Especially in times when nutrition matters the most. Times when our bodies need to be as strong and resilient as possible… which we should really shoot for always.

How I shop.

I walk into the store (if Levi has anything to do it I have a list made), thinking in terms of how can I make sure I’m buying nutrient dense foods to make sure my family is equipped with nutrition rather than empty calories. Calories will keep us alive but nutrient dense (micro packed) calories will more likely keep us at peak performance.  

In terms of macros I focus mainly on getting solid protein sources and a I think a bit about fats. Most proteins include some fat (think meat and nuts) so if you focus on protein, you’ll likely be good in both departments.

I don’t think a bit about getting that third macro, carbs. You can. But why don’t I? The foods I put in my cart when my focus is micronutrients include carbs (think berries, apples and sweet potatoes).

This is how I keep it so simple.  I really think two things when I walk into the store: grab the MACRO, protein and the MICRO dense foods in the produce section. Easy.

I put together a FREE printable grocery list and tips to make this all easier.

I am a visual learner. It’s easiest for me to put my hands on something, see and do. So I’ve made a free printable to break it all down further.  The printable, “Healthy Haul Grocery Guide”  includes a grocery list with both non perishable and produce options as well as how to store and stretch those fresh foods longer. Tips on less looked for items and the healthiest non perishables to purchase are all part of the printable. 

I know you will find this helpful! Honestly I think it’s a great list with great tips for anytime. 

-Rita