Counting Calories with Grocery Lists to Print

Posted on September 23, 2011 by admin

Are you watching your calorie count? According to research by Alexander Chernev, an associate professor of marketing at the Kellogg School of Management, “Those most concerned with their weight are also more likely to underestimate the calorie content of a meal.” Counterintuitive? Definitely. Chernev explains the implications of his study by saying that dieters are, therefore, “more likely to overconsume and consequently more likely to gain weight.” Instead of lamenting Chernev’s studies, do something about it! Make your grocery lists with calories per serving next to each item so that you can better track your caloric intake and achieve weight loss goals.

How to Make Your Calorie-Counting Grocery Lists

Caloric grocery lists work the same as regular grocery lists, except that before you hit the grocery store you should jot down the expected number of calories in each item on the list. This will not only make you more cognizant of your caloric intake in general and educate you regarding the calories of each food, but it will also train you to always double check your food labels before buying a certain item. You never know, a food that you always thought was low calorie actually could be higher in calories than a healthier alternative.

Resources to Find Calorie Contents per Item

So how do we find accurate calorie counts before we hit the grocery store? Luckily, there are plenty of food databases out there that allow you to see the average number of calories per item (per serving) so that you can do your research before you hit the aisles. For example, Livestrong.com provides a library of over 1,557,800 foods to help you more accurately count calories. Madelyn Fernstrom, director of the Weight Management Center at the University of Pittsburg prefers SparkPeople calorie counter because of its goal range for calories and macronutrients. This tool has an enormous database of foods with accurate nutritional data, much of which is retrieved from the USDA’s food data and verified user submissions. You can also check out your favorite brands online and view their nutritional content and calorie counts.

Tips to Keep in Mind When Configuring Calories

When you get to the grocery store, don’t simply compare two items side by side, glance at the number of calories, and pick the one that’s closest to your researched calorie goal, as listed on your grocery list to print. Instead, make sure that you’re comparing your items based on calories per serving size. One box of cereal may list calories based on a 1/2 cup, while another may list calories of 1 cup. Some products try to “trick” the consumer into thinking the calorie count is lower by minimizing the serving size. Additionally, don’t simply analyze the number on the box. Look at the ingredients list and try to steer clear of products with trans fats, high fructose corn syrup, or preservatives. Sometimes the lower calorie option isn’t always the healthiest one.

After analyzing the items on your caloric grocery list to print, going shopping, and repeating the process, you’ll be able to better gauge your caloric intake on a daily basis and, with some exercise, achieve your weight loss goals.

Minimizing Food Waste With a Grocery List Maker

Posted on September 17, 2011 by admin

According to Jonathan Bloom, creator of WastedFood.com, Americans waste as much as half of the food produced every year. That’s enough food to fill an entire, 90,000 seat football stadium to the brim at least once a day. This is not only food wasted, but dollars wasted. Imagine: we’re throwing our money right in the trash! Instead of wasting money on uneaten food, look into a grocery list maker that can help you minimize food waste. A grocery list maker is a device that can help you make grocery lists. A grocery list maker can often be found in food applications or on databases online. In a grocery list template you can specify meal plans, which could, in the long run, serve to minimize waste. While minimizing waste can be a challenge, taking some factors into account could help you significantly reduce your food bill when using a grocery list maker:

Don’t include items that are totally out of the norm in your grocery list maker. A study done at the Cornell University Food and Brand Lab found that more than 63% of unused products are bought for specific recipes, like Beef Wellington, that were never made. While you may think that you’ll eventually use the product for a specific occasion, 9 times out of 10, that product wastes away in our pantries. Don’t try and convince yourself that you’ll eventually make certain, bizarre recipes. Instead, stick to your guns and stay practical.
Keep your fruits and veggies fresher instead of letting them rot or throwing them out. This will help you greatly reduce your food waste. For example, keep apples in refrigerator, potatoes and tomatoes on counter, and put your asparagus and broccoli in water (like flowers). Try to avoid putting grocery store items on your grocery list maker that last for only a couple days, like berries and mushrooms. Citrus fruits, potatoes, and apples last much longer and will help you minimize your food waste.
Make a budget and be ambitious with it! Your budget should be a number that you never think you will plausibly reach (within reason), but that you would love to achieve. You will be shocked at how much you can save at the grocery store when you’re staying diligent. Making a budget will prevent you from straying too far from your grocery list and buying things that will just go to waste at your home. Put your budget for the grocery store trip on your grocery list so that you have a number in mind as you enter the store.
Find versatile ingredients that can be used in multiple recipes to avoid food waste. These items could include chicken breasts, spinach, cheddar cheese, and eggs.
Make sure your meal plan is visible so that you’re held to it. Whether you put a meal plan on a menu board or simply write down your meals on your kitchen calendar, make sure they’re in plain sight so you’ll stick to it.

Just follow these tips and get your hands on a grocery list maker to minimize food waste and save big on your next grocery store bill. A grocery list could help you stay organized and stick to your budget next time you’re hittin’ the aisles.

A Healthy Grocery List for Healthy Skin, Hair, and Smiles

Posted on September 14, 2011 by admin

We all know that the way we eat affects how we feel. In fact, poor health is the strongest predictor of unhappiness, according to a 2006 Pew Research Center survey. However, we can also improve our already dashing good looks by eating right. And we’re not just talking about slimming down, either. A brighter smile, shinier hair, younger looks, and smoother skin can all be achieved by changing diet habits. So put down the chocolate bar and pick up a celery stick to start seeing the benefits of a healthy grocery list right in your mirror. Next time you’re in the grocery store pick up some of these items:

For shiny hair: Certain foods, like salmon or chicken make your hair shinier and stronger. The omega-3s in salmon are what add some extra shine to your locks, while the protein in chicken helps to make your hair stronger.
For smoother skin: If you want to smooth out rough or stressed skin, opt for foods that are rich in vitamin C, like oranges, tomatoes, strawberries, and broccoli.
For younger looks: Aging before your time? Stock up on water-packed fruits and veggies, like watermelon and celery, which can keep your skin hydrated, smooth out wrinkles, and make you appear younger.
For a whiter, healthier smile: As Dr. Timothy Chase, a 15-year veteran of cosmetic dentistry in New York City says, “White teeth and healthy gums can take 10 years off your appearance.” But, according to Dr. Chase, it’s not only professional dental products that do the whitening. “It seems certain fruits, vegetables and other foods can aid in your quest for whiter teeth. Apples, cauliflower, celery and carrots work to whiten because they function as an abrasive scrub for teeth. These foods are nature’s toothbrush.” Dr. Chase also recommends eating strawberries for the malic acid, which can whiten teeth, and avoiding staining foods, like red wine, tobacco, coffee, tea, and blueberries.

Keep in mind to get the right amount of all of your beauty superfoods for an optimal grocery list. The USDA recommends you eat 3-5 servings of veggies, 2-4 servings of fruits, 6-11 servings of grains, 2-3 servings of meat and beans, and 2-3 servings of milk products or the appropriate milk replacement. One serving of fruit could include one orange (for smoother skin), while one serving of vegetables could include 1/2 cup of teeth-scrubbing carrots. Eating right and preparing a healthy grocery list is important to not only maintain a healthy weight, but also to make you look and feel better, in general. Wow! You look younger already.

Using an Online Grocery List

Posted on September 6, 2011 by admin

Is it just us, or has grocery shopping gone tech? With grocery shopping apps, coupon codes, self-scanning checkout lines, and online grocery shopping, we are surrounded by sophisticated technology from the time we grab a shopping cart to checkout. There is even technology, like “memory sensors,” that is being developed to track food from farm to store, and indicate how fresh your food really is. Now, you can even upload your grocery list online so that the whole family can edit, delete, and add items that they need or want. Online grocery lists can help you collaborate with the family and make sure that everyone has exactly what they want in the pantry.

How to Find and Use Online Grocery Lists

The first step to using an online grocery list? Getting one, of course! You can get online grocery lists by searching for apps or websites that give you a login and allow you to access your grocery list from your mobile phone, tablet, or laptop. These apps can also allow other members of the family to access the grocery list and add (or delete) what they do or do not want or need. Through these apps, customize your online grocery list and get the whole family involved. For example, let’s say that your husband picks up milk at the corner store. He can easily cross milk out of the grocery list, notifying the grocery shopper of the family that you no longer need milk. It’s easy as that! Many apps also allow you to save your grocery list and convert it into a printable grocery list, if you prefer looking at your list on paper rather than on your mobile device. Whoever takes on grocery store duty can simply print out the family’s list, and then head to the store.

When looking for your grocery list online, make sure that you have an idea of features that you may want or need. Some features of an online grocery list may include:

Checking out sales at the supermarket
Finding recipes that integrate those sale items
Selecting meals based on your personal preferences
Making an organized, online grocery list

If you find a grocery list app that fits the needs of your family and gives you the option to have an online grocery list, you should look into downloading the program and syncing it to your phone. Online programs, like Food on the Table, can make grocery shopping, meal planning, and recipe collecting a breeze.

Getting the Best Deals on My Grocery List Items

Posted on September 4, 2011 by admin

You may come to the grocery store equipped with coupons and examine the labels on all your favorite products, but perhaps you aren’t looking hard enough. Two for one deals, sizes of products, and sales may actually be costing you more money, rather than helping you save. Here are some tips that may help you get into the habit of reading the fine print next time you’re at the grocery store with your budget grocery list:

Bigger isn’t necessarily better: Larger sizes usually look like the better deal, right? Wrong. Look at the fine print on the shelf label and determine what exactly the cost per unit is. Sometimes, smaller sizes are the best deals if they are on sale. If you want more, just buy two of the smaller sizes.
Weigh it out: If you are paying by the piece with goods like apples or broccoli, select the largest piece. Pre-packaged items, like potatoes, may say they are all 10 lbs., for example, however some weigh more than others.
Beware of manager’s specials: When you see the words “Manager’s Special,” always make sure that the item is really a good deal. The sign may make you think that you’re getting a good deal when in reality you’re paying for a regular priced item.
10 for $10 deals: 10 for $10 bargains may look like a great deal, but do you really need 10 of whatever you’re buying? Make sure that, when you’re buying in bulk, you really will use all of the items in your shopping cart. Unless the ad specifies differently, you can usually buy as little as you need but still get the discount.
Reconsider great deals: Keeping in mind our 10 for $10 tip, a “great deal” is only really a great deal if it’s going to eventually disappear from your fridge. Stocking up on produce or dairy that will never be eaten is extremely wasteful.
Make sure you bring your coupons in tow when you’re headed to the grocery store, but keep in mind that not all coupons are created equal. Some coupons offer deals on packaged foods that are nutritionally poor with large amounts of processed ingredients. Skipping out on the dud coupons and buying healthier foods instead could be the best financial decision in the long haul.

Next time you’re at the grocery store, read the fine print, do the math, weigh it out, and make sure you know exactly what you’re buying. You may be surprised at how much you can save by simply following these tips.

When to Use a Blank Grocery List

Posted on September 4, 2011 by admin

About one-third of consumers polled for Shopping for Health, an annual study from the Food Marketing Institute (FMI) employ smartphone apps in the creation of grocery lists. While fancy grocery list apps may be extremely helpful, you may want to keep your eyes peeled for applications that include a blank grocery list. A blank grocery list is one that does not provide a list of ingredients for you, but instead has blanks in which you can write your own grocery list items. Here are some reasons why you may need a blank grocery list:

You prefer obscure grocery list items, like tempeh, tofu, or panko, which cannot be found on pre-made grocery lists.
If you want to specify brands, you may want to stay away from pre-made grocery lists. With grocery lists online that list all the ingredients for you, they probably won’t indicate particular brands that you may prefer.
If you want to create a grocery list that’s geared towards weight loss, an online, already-made grocery list may be for you. Instead, find a blank or customizable grocery list, which could allow you to specify calories.
Perhaps you’re only baking for two people, or maybe you’re baking a feast for 12. If you want to indicate servings on your grocery list, a blank grocery list is definitely for you.
If it’s for a specific recipe (in which case you need a grocery list that’s linked with your recipe bank).
You would like to hand-decorate your grocery list. Some people tend to gravitate toward grocery lists that are colorful and hand-crafted. If this is you, then print out a blank grocery list on colorful, beautiful paper or doodle on your blank grocery list.
You shop at a unique or small grocer, and therefore need to lay out your items based on a different grocery store experience. Many grocery lists online to print are based on food groups and how they are universally laid out at a supermarket. However, if you do much of your shopping at the farmers’ market or the Asian grocer down the street, you may not be able to find a grocery list online that divides food up based on these grocery layouts.
You shop at multiple grocers for different items and you prefer to lay your grocery list out based on these specifications. You may get your produce from a bulk supplier, your specialty-goods from a high-end grocer, and your fish from the market down the street. If this is the case, get your hands on a customizable or blank grocery list to indicate your multiple, grocery store stops.

A blank grocery list can come in handy if you have any or all of the above criteria. Next time you’re checking out a grocery store app, make sure it has functionality that allows you to quickly and effectively translate what’s onscreen to printable grocery lists.