VIDEO: Healthy Grocery Shopping Tips On A Budget

By  //  July 26, 2015

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ALYSSIA SHEIKH's 'mind over munch'

ABOVE VIDEO: In this episode of Mind Over Munch: Healthy grocery shopping tips on a budget. Here are Alyssia Sheikh top tips for finding healthy choices at the grocery store without breaking the bank. (Mind Over Munch Video)

Plan your meals for the week and create a list to follow. It will save time in the long run avoiding an unplanned trip to the store for missing ingredients.
Check for coupons in weekly grocery store ads. Keep in mind to only keep coupons for products you NEED. Using coupons for ingredients you don’t normally purchase or need will not save you money.

Generally, the healthiest options– whole foods such as produce, meats, and dairy, are placed around the outside most parts of the store.

VIDEO: Mind Over Munch Features Low Carb SpaghettiRelated Story:
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The inside aisles are packed with the processed foods we are trying to stay away from for the most part. Use your list, and only go into the inner aisles of the store for ingredients that are pre-planned on your list.

Canned and frozen items are also an exception to this rule, as canned and frozen vegetables can be a great way to get in the nutrients the veggies have to offer without paying quite as much.

Remember to check out the Clean 15 and Dirty Dozen Plus lists for advice on which produce are the most worth purchasing organic when we are limited by budget.


When it comes to packaged foods, remember that having the word “organic” slapped on doesn’t necessarily make it a better choice. Organic chips, cookies and snacks are going to have the same effect on your body as regular options.

Shorter ingredient lists mean cleaner choices. Remember, breads are notorious for making health claims.

HEALTHIER-YOU-180Just because it sounds healthy doesn’t mean it is.

Check out my How To Choose Bread episode to learn more. Also, take care with condiments, dressings and jams. Many have SUGAR added when it isn’t necessary, so always read the labels.

Avoid the cereal aisle–organic or regular. Even cereals that are claiming to be healthy are generally not the best breakfast choice. If you must find yourself looking at cereal, go for shorter ingredient lists with no sugar and high fiber. Remember, granola is tricky! It’s marketed as healthy, but most are PACKED with added sugar. Instead, try making your own.


Welcome! I’m Alyssia Sheikh, and I’m the founder of Mind Over Munch. What began as my personal challenge to eat clean for 100 days on Instagram has become a journey of sharing recipes, fitness tips and general advice for your healthy lifestyle!

Alyssia-SHEIKH-180-2On the Mind Over Munch website, you’ll find delicious recipes that are guilt-free and figure-friendly alternatives to your favorite foods (and more!) without sacrificing any flavor. I am a group fitness instructor and personal trainer, and while I love exercise–I’ll be the first to say that weight loss, weight maintenance, and muscle gain are mostly dependent on diet (although a good balance of diet, exercise, and rest are all crucial to incorporate into your regular regimen!). Through this resource, you’ll find recipes that are appropriate for you regardless of your fitness and health goals. These recipes are NOT just for people dieting–these are for people who want to maintain a healthy lifestyle, and learn how to enjoy the foods they love without ousting anything from their diet.

My philosophy on food revolves around “moderation” being key, and not depriving yourself of things you want. I believe that allowing yourself to enjoy the foods you crave is essential to prevent overindulging. The problem is that most of us don’t truly practice “moderation.” Eating out once a week used to be “moderate,” but for many dining out daily is now the norm. I live in NYC and am a huge foodie, so I of course love to indulge in a not-so-light-meal every once in a while–which is all the more reason why I choose to cook HEALTHY when I’m at home. My recipes are lighter than their origins, meaning they are lower in fat, calories and carbs, and higher in protein and overall nutrition. Take a look around the site and find some recipes you’d like to try! They’re all easy, and I’m a busy girl so most are quick to make! If you have any questions, fill out the form below, and be sure to subscribe to be updated on all the newest happenings of Mind Over Munch!