As a high school athlete, I have to admit that I didn’t do much grocery shopping. But learning some simple skills and making a few key observations may help those of you who will soon be making the transition into the kitchen as you move from high school into college athletics at the end of the summer. It is worth it to take a trip to a grocery store just for the sake of looking around – this time from the perspective of the athlete and food shopper not just the consumer.

So how do you shop for a balanced meal?

1. Start with the basics: pasta, rice, whole-grain bread, cereal, oats, chicken broth (for making soup), olive oil, eggs, low-fat milk & yogurt, lean meat, etc. Notice that the first few ingredients will last throughout the week or month and are less perishable. Often these are things that can be bought less frequently. Also think about where you find these items in the store. Most of these foods can be found around the perimeter of the store – this is where you want to spend the bulk of your time at the market. It is where you will find the least processed foods that are full of healthy, energizing nutrients – perfect for athletes!
2. Think about adding color. Remember that we want every meal to be colorful and bright. Think berries on cereal, a glass of orange juice or a pasta dish with tomato sauce and veggies. Most of the color we can add to our diet comes from fruits and vegetables. Use this thought process to navigate the produce section. Think of foods that will go with the staples: veggies with pasta, bananas on cereal, tomatoes for a sandwich, lettuce for salads, fruit for snacking, etc.
3. Snacks: As an athlete it is always good to have snacks – items to pop in a gym bag, a travel pack, or to take as a pre- or post-workout snack. Things like crackers, granola bars, pretzels, nuts and dried fruit. To choose healthy snacks, avoid products with high fructose corn syrup, and in general look for whole grains. The least processed foods have the fewest ingredients, so try and avoid products with too many unpronouncables.

A lot of knowing how to shop and what to shop for comes from experience, but an easy way to get around that “need experience to get experience” conundrum is to plan and think about creating well-balanced, complete meals before you get to the store.

Stay tuned for more to come on meal planning!