Smart supermarket choices for on-the-go meals
What should I eat when all I have is a supermarket?
Hello everyone,
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Today, we discuss how to create a balanced meal when all you have is a supermarket. We all have been in situations where we are travelling and have to pull over at a gas station or only have 10 minutes for lunch.
Now, the biggest challenge is that most supermarket aisles look like this, especially in smaller gas stations.
To make things even harder, supermarkets aren’t set up to help us make the best choices. They’re designed to influence what we buy, using price promotions, strategic product placements, and less nutritious options right at eye level. And when hunger strikes, it’s easy to grab whatever’s around! But remember that a bit of planning goes a long way in making healthier choices.
In addition to the poor availability of nutritious food by the time we get to the supermarket, we’re usually overwhelmed, hungry, and maybe even a little frustrated. This often makes unhealthy choices even more tempting. There’s nothing wrong with this happening once in a while, but if it becomes a habit, it can trap us in a cycle of overeating and restricting. This cycle can throw off our blood sugar levels and worsen PCOS symptoms.
Here’s how to do it:
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Think Balance
When picking up a meal or snack, aim for a balance of protein, complex carbs, healthy fats, and vegetables. Achieving this balance is going to help keep your blood sugar levels more stable which can help avoid cravings later on. It’s also going to help you keep fuller for longer which can help to avoid snacking throughout the day.
Protein: Look for easy-to-grab sources like boiled eggs, Greek yoghurt, smoked salmon, and grilled chicken.
Vegetables: Always include fibre-rich veggies to bulk up your meals. Pre-cut salads or raw veggie packs are great options.
Complex carbs: Choose whole food options like quinoa pots, wholegrain bread, or a small serving of beans or lentils.
Healthy Fats: Add a source of healthy fats like avocado, nuts, seeds, or olive oil-based dressings.
Here are some options:
Chicken salad - on the go
Chicken with a tabbouleh salad or roasted butternut squash salad with goat’s cheese
Lentils salad - on the go
Lentils with super green sala
Chicken pitta
Chicken with pitta bread, hummus and salad
Dessert
If you’re looking for a dessert, remember to prioritise protein! Greek yoghurt with some fruit is a great way to end a meal in a more nutritious way. One of my favourite.
🚨Pro tip: One thing to watch out for is meal deals. These are often just a disguise to lure you into snacking on things you don’t need which won’t benefit your health. While there's nothing wrong with indulging occasionally, remember that had you prepared your lunch or planned for the week, you wouldn't be having this! So, try to stick as closely as possible to what you would have eaten at home.
Make a plan before heading In
Supermarkets are designed to encourage impulse purchases, so having a plan will help you stay on track. But this isn’t something you figure out when you're already in the shop! It’s something you decide long before you even find yourself in that situation.
By thinking ahead and weighing up your best options in advance you’ll be better prepared to make choices that support your health and less likely to give in to supermarket tricks!
For some more ideas, please visit our snacking guide:
Know your go-to favourites
Have a mental list of balanced, nourishing options so you can walk in with confidence and avoid being swayed by promotions or convenience foods. It might also be helpful to get to know some of the bigger chain supermarkets that you tend to go to and familiarise yourself with the grab and go section!
Final thoughts
By keeping these tips in mind, you can make healthier, more balanced choices even when things don’t go to plan! However, if you find yourself reaching for sweets or processed foods, take a moment, pause and ask yourself:
Will this choice make me feel good later, or just satisfied now?
Is there a healthier option that will still satisfy my hunger?
Do I truly want this, or have I been swayed to have this?
Was I planning on having this today?
See you next Sunday,
Francesca