Healthy Living Reality

Tag: groceries

  • Here’s How We Grocery Shop Without a Car

    I talked before about why I don’t own a car, and how my son and I get where we need to go. Here’s how we go grocery shopping without a car. Good news: it doesn’t involve pizza delivery, meal kits, or exorbitant grocery delivery fees! It involves delivery services and a lot of walking.

    Typical Car Ownership and Driving Habits in the US

    Many Americans may have trouble even imagining what it’s like not to own or share a car. The average household in the US has more than 2 cars. There are 0.8 cars per person, which may not sound like much until you realize that that figure includes children!

    Among drivers, there are 1.2 cars per driver! (Side question: what do people do with their extra cars when they own more than one?). People drive about 7-14 miles per day.

    These numbers are lower in certain dense urban areas on the East Coast like Boston and New York where public transportation is common and more convenient. For example, only about half of households in these cities have cars. But in many metropolitan areas, including the one in which I live, car ownership is near ubiquitous among households. 

    These figures imply that most people drive to get their groceries. Or, since about half of food dollars are spent on food prepared outside the home like at restaurants, people eat out. So how does my household get groceries? 

    Grocery Delivery

    I use Walmart Plus InHome grocery delivery service. For a single annual fee, I get the following benefits. 

    • Groceries and everything else Walmart sells at in-store prices, with no mark-up for delivery services
    • Free delivery on minimum orders of $35, with delivery windows of 9:00 a.m.-1:00 p.m. or 2:00 p.m.-6:00 p.m. 
    • No need to tip the delivery person, who is a Walmart employee (not a third party driver as many delivery services use)
    • Free shipping on many items with no minimum fee. Eligible items may include non-perishable grocery items (though a limited selection), clothing, electronics, and other non-grocery items

    I find that Walmart has competitive prices on national brands, great prices on store brands, and a great selection of store brands, including many varieties and flavors analogous to what national brands offer. 

    Their produce is often good, though I regularly get bruised tomatoes and overripe bananas. Walmart occasionally makes mistakes in the orders, but they make it easy for me to ask for refunds. 

    Walking to Supermarkets

    We’re lucky to live within 2 miles of 3 different supermarkets. Within 50-70 minutes, I can walk to a store, shop, and bring back a load of groceries.

    A Local “International” Supermarket

    Most of my fruits and vegetables come from a store that’s 1.25 miles away from my home. There are about 20 locations in my general area of the country. Fruit and vegetable prices are often half the price of standard supermarkets. 

    It’s a fun place to shop because prices can change daily. You never know what great deal you’ll find, like 2-lb bags of organic cauliflower florets for $1.49 a few weeks ago. That makes it ideal for walking because I can’t carry much, so it’s easier to go frequently anyway and only purchase a little at a time. 

    The store calls itself an “international marketplace.” Many of the customers are Armenian or Russian. It’s a great place to purchase things like kalamata or other specialty olives, Bulgarian or Greek feta, and similar foods that are common in the Mediterranean countries and terribly overpriced at major supermarkets. Breads like white and whole-wheat pita and lavash are delivered fresh daily.

    This store is a great complementary option to Walmart. It fills in for fruits and vegetables that are lacking at Walmart. Conversely, it’s not the best place to buy standard packaged American items like oatmeal, peanut butter, and flour. It’s pricey and selection isn’t great. 

    Amazon Fresh Is Attractive

    Amazon Fresh has a location less than a mile from me. I don’t normally shop there much (though I wrote about how I’m currently on a free 3-month trial for their delivery service and am loving it). As for shopping in the store myself, I do appreciate it being there.

    It’s my go-to for a few things like fresh flowers when I need a gift for someone. It often has iceberg lettuce cheaper than at other places, and it does have some store-brand items and random other items at fabulous prices if you look hard enough. 

    Its real draw for me, though, is that it’s kid-friendly. That means I can walk there with my son (walking or biking). I get to take a walk, and my child is happy – that’s a true benefit! When we get there, my son gets to choose a free piece of fruit – he always chooses a banana from among the banana, tangerine, and apple offerings – and uses a kid-sized shopping cart. Sometimes, he gets a sheet of stickers. Whatever works!

    Whenever we’re out with the car, I keep my eyes open for other grocery shopping opportunities. Ralphs (Kroger), Vons (Safeway), and Trader Joes are fun destinations, but they’re not regular for us. Still, every car load helps!

  • Healthy Hot Dogs and Hamburgers for Kids and Parents: Quick & Family-Friendly Ideas

    Hot dogs and hamburgers are easy, quick, and kid favorites, but they can be among the least healthy choices for a family meal. Still, with a few swaps, you can make them healthier. Healthy hot dogs and burgers with high-fiber sides can be easy to make and kid-friendly. Here are tips for cutting back on saturated fat and refined carbs and adding protein and fiber, while keeping kids’ tastes buds in mind. 

    Choose a Healthier Hot Dog

    A standard beef or pork hot dog is high in saturated fat and cancer-causing nitrates. It’s not even that high in protein, with 5 grams of protein, or 10% of the daily value, in a classic wiener. Protein helps your kids grow and it helps you stay full for longer, which makes weight management easier. 

    Turkey franks are slightly better. They’re lower in saturated fat and don’t have red meat, which is linked to heart disease risk. But they’re still not great. They have cancer-causing nitrates just like beef dogs do, and they only have 5-6 grams of protein.

    For a much healthier choice, try veggie dogs. They’re free from nitrates and cholesterol, and they’re low in saturated fat. They’re also higher in protein. A jumbo veggie dog, for example, has about the same amount of calories as a beef or turkey dog, with 100 calories, but it has no nitrates, no cholesterol, and 14 grams of protein. 

    Better Burger Alternatives

    Don’t do it! A burger and fries can have over 1,000 calories, but with just a bit more effort, you can serve a nutritious, high-protein meal!

    Burgers can be higher in protein than hot dogs, but for the sake of your health and your children’s health, consider alternatives to regular beef burgers. A 4-ounce beef patty made with 85% lean ground beef has 240 calories and 6 grams of saturated fat. That’s about a quarter of the daily limit for saturated fat. Plus, red meat – even lean red meat – can increase risk for heart disease due to the way your body metabolizes it. 

    Try a lean ground turkey burger instead. Look for 90-95% lean. Keep it from being too dry by adding a bit of grated zucchini, a splash of milk, or beaten egg. A tablespoon of light mayo or a few squeeze of ketchup can also help. Be sure not to overwork the meat when you’re shaping it. 

    Here are some other alternatives to offer. 

    • Skinless chicken is a great lean option. Bake or grill it for kids who like simple foods. 
    • If your children like chicken nuggets, make healthier versions. Dip chicken tenderloin in egg whites and coat it with whole-grain cracker crumbs or breadcrumbs, oats, or almond meal. Bake it on a sprayed cookie sheet.
    • Veggie burgers. They’re fun for kids who like colors and textures. Different varieties may have garbanzo beans, black beans, yellow corn, green peas, orange carrots, quinoa, oats, and more. 

    Whole-Grain Buns and Wraps

    Why waste space and calories with a white bun when a whole-wheat bun is just as easy to come by? Both hot dog and hamburger buns are usually available in a generic or store brand version, so they’re affordable. Whole-grain tortillas can also be great choices for hot dogs. Kids get a kick out of a rolled-up hot dog. 

    Choosing a whole-grain bun is an easy way to boost whole grains and fiber. That’s important because a typical American gets less than half of the recommended amounts of whole grains and fiber, but these are linked to lower risk for obesity, type 2 diabetes, and heart disease. Remember to offer the bun toasted if your children may enjoy it more that way.

    For yourself, consider portion control. A smaller, store-brand whole-wheat hamburger bun can have about 120 calories. A national brand, larger bun can have 200 or more calories and 35 or more grams of carbohydrates. 

    If you’re going low-carb, consider a low-carb tortilla, low-carb wrap, or naked dog or burger. 

    Sneak More Nutrients into the Burger

    You’ve given your kids a great start with a whole-grain bun and lean protein for the filling, but it’s okay to push for more! If your goal is to get as much nutrition as possible into the burger and your child’s belly, here are some more ideas. 

    • Mashed or pureed ripe avocado for heart-healthy fats and a creamy texture
    • American cheese slices or a slice of another type of hard cheese for protein and calcium.
    • Meatless bacon
    Give your children enough healthy choices, and they are sure to end up with a healthy meal that they love.

    If you do opt for process cheese, just read the nutrition facts and ingredients. Look for a brand that has protein and calcium. Some varieties are made mostly with starch, and don’t have much protein.

    Healthy Toppings and Condiments

    Some children love toppings. Others prefer their food plain. A squeeze of ketchup is probably the most popular choice for kids. Grown-ups can enjoy relish, yellow mustard, dijon mustard, or spicy brown mustard for a low-calorie condiment. 

    For yourself, feel free to make a more filling burger or hot dog by piling it high with grilled onions and peppers, mushrooms cooked in a small amount of broth, or lettuce and tomato. 

    Kid-Friendly Vegetable Sides

    Instead of a hot dog and chips or a burger and fries, serve plenty of appetizing vegetables. For example, for a crunchy side, skip potato chips. Instead, cut sodium and fat, and add vegetables and nutrients  with baked kale chips. Shred kale leaves, toss them in olive oil and sea salt or parmesan cheese, and bake them on a sprayed cookie sheet. 

    Instead of French fries, try baked strips of sweet potato, zucchini, carrots, green beans, or parsnip. They’re delicious and far healthier choices than fried potatoes, and many children like these choices. 

    Colorful finger foods may be enticing enough to get your children to eat vegetables. Let them choose their favorites!

    If you need more vegetables for yourself, serve a side salad. It’s easy, filling, and low in calories. 

    Bon Appetit!

    Depending on your children’s ages and abilities, consider involving them to various degrees. Older children may be able to help you set the table and prepare some foods, like coating chicken with breadcrumbs, mashing avocado, or tossing kale with olive oil and parmesan. Children may enjoy assembling their own burger or hot dog and toppings. Even younger children may appreciate you asking how they want their burger or dog, and which sides they prefer. 

    End a meal with fresh fruit instead of a sugar-sweetened dessert, and your child may be just as happy.

    How do you get a quick, healthy lunch or dinner on the table for your whole family? How do you serve it? Please tell me your ideas!

  • Amazon Fresh Review: Packaging Waste and How to Reduce It

    I Ordered $26 Worth of Groceries from Amazon Fresh and Received 7 Paper Bags: Why So Much Packaging?

    As I explained, I’m on my 3-month free trial of Amazon Fresh grocery delivery. Most of my experience has been great, but the packaging is excessive. It’s no surprise to me, since Amazon has long given me the impression of not caring how much packaging they use. Here’s how it’s going.

    A $26 Order in 7 Bags: What’s in the Bags?

    Most of my orders are just over the $25 minimum for free delivery. This one cost about $26 (plus tip). Here’s what was in each of the 7 bags that I received.

    Bag 1: A Watermelon

    That’s it. Was it necessary? Maybe they could have provided an option for me to decline a bag. You can’t carry watermelons in paper bags anyway. The bag rips. 

    Bag 2: Lettuce

    This bag contained 1 head of iceberg lettuce. Period.

    Was this head of lettuce worthy of a full paper bag?

    Bag 3: Lettuce and Cucumbers

    The cucumbers definitely weren’t crowded.

    This bag contained 1 head of iceberg lettuce, and 3 cucumbers. 

    Bag 4: Lettuce

    This bag contained 2 heads of iceberg lettuce. They weren’t large heads. 

    Bag 5: Cucumbers and Nectarines

    The nectarines might have been lonely without the cucumbers. There was probably room for more.

    This bag contained 3 nectarines and 3 cucumbers. They looked kind of lonely in there. 

    Bag 6: Cheese, Tomatoes, and Turkey Bacon

    This bag contained an 8-ounce bag of shredded cheese, 4 roma tomatoes, and a 12-ounce package of turkey bacon. Besides being vaguely curious about the thinking behind putting tomatoes with refrigerated items (I’d expect almost any other type of product to be refrigerated, but not tomatoes…but that’s an extremely minor question and not anywhere near a complaint…), I am wondering why these small, light items required a whole paper bag to themselves. Any guesses?

    Bag 7: Tomato Soup, Frozen Peas, and Mustard

    This bag contained 2 10-ounce cans of tomato soup and 3 12-ounce bottles of mustard. There was also a bag of sugar snap peas. The bag didn’t seem full

    “Reduce” Before “Reuse” and “Recycle”: A Hierarchy

    In school, I learned that “reduce, reuse, and recycle” were better alternatives than throwing away. What I also learned was that “reducing” waste was less harmful to the environment than “reusing,” and that “reusing” was less harmful than “recycling.” In other words, “reduce” is a clear first choice before “reuse,” which comes before “recycle.”

    Reusing Is Nice, But Is it Reducing Anything?

    Amazon and, admittedly, many other retailers, are quick to point out that their bags and other packages are reusable. That’s very true. You can, as they say, reuse their bags dozens or hundreds of times. But when you reuse these bags, are you reducing the production of more bags?

    That is, you may be reusing these bags for things like collecting your household’s recyclables, but isn’t Amazon still producing just as many new bags, regardless of whether you’re reusing the bags they’ve already given you? For example, if you receive 10 paper bags in one Amazon order, and reuse them all, won’t Amazon still bring you brand-new paper bags when they deliver the next order to you? How is that helping the environment?

    Recycling Generates a “Halo” Effect and Doesn’t Save Much Energy

    Have you ever heard of a “health halo?” It’s when you choose a healthy option, but since it sounds so healthy, you add a less healthy option than you otherwise would have chosen. The healthy option has a “halo” that makes you think the entire meal is healthy, even though it ends up less healthy.

    For example, let’s say you typically order chicken fettuccine alfredo, but you decide to order more healthily this time. So, you opt for grilled chicken, broccoli, and a side salad with light Italian dressing. Then, you feel that you’ve eaten so well that you deserve dessert, so you order a brownie a la mode even though you don’t usually order dessert. Your meal may now have more calories, sugar, and carbohydrates than it would have had you just ordered your typical plate of creamy pasta, but now you feel healthier. 

    I believe there’s an environmental “halo” effect with Amazon (and other) packaging. The bags and boxes state so many times that they’re made from recyclable materials, and that they’re recyclable, that it’s easy to confuse that with “environmentally friendly.” The result is that we may use more, thinking it’s no big deal since they can just be recycled.

    But recycling may not be the great option that it sounds like. It may take 25% less energy to produce a recycled bag than a new one. That means it takes 75% of the energy to produce a recycled bag. That’s nothing to brag about. Recycling takes resources like energy and water. It’s not the answer to excessive amounts of packaging.  

    How Can We Reduce Packaging?

    I don’t know. Does Amazon care what I think? They proudly claim to be the world’s most customer-centric company, and I think they do a great job at that. They’re easy to deal with and they make transactions smooth. They eliminate any potential logistical problems related to packaging by overpackaging everything. 

    How do we get them to reduce packaging? I don’t think “reduce” is an option that most Americans want. We like things in packages. But “reuse” could work, I think, if Amazon picked up the bags it left and reused them. 

    What do you think we and Amazon should do to help save the earth?

  • We Tried Grocery Delivery from Amazon Fresh – Free Trial!

    Everyone seems to use Amazon nowadays, but are you familiar with Amazon Fresh? It’s Amazon’s brick and mortar grocery store. There are only 64 locations nationwide, but they’re strategically placed and are increasing in number. I got a free trial. Here’s how it’s going (hint: I’m using the service a lot!).

    Free Trial Offer During Amazon Prime Days

    Amazon Prime Days occur during July each year. During this year’s event, I took advantage of an offer for a free three-month trial of free grocery delivery for orders over $25 from Amazon Fresh. I don’t usually sign up for trial offers because I’m afraid I will have trouble cancelling them, but Amazon makes it easy. I’ve never had trouble navigating their subscription services and cancelling on time. 

    There’s an app for that! Now, it’s Amazon Fresh and free grocery delivery!

    Delivery and In-Store Shopping and Pick-Up Options

    Anyone can shop in Amazon Fresh stores. Amazon Prime members receive special discounts, similar to other supermarket chain’s membership cards that entitle you to lower prices. Prime members also get free grocery pickup on orders over a certain amount.

    Grocery delivery is only free for Prime members on orders over $100. Less than that, and it’ll cost you at least $9.95 for grocery delivery. You can choose from 2-hour and 1-hour delivery windows. For quicker delivery, you can opt to pay more.

    To get grocery delivery on orders over $25, you can sign up for their grocery delivery service. It’s about $10 per month, depending on whether you pay for a full year or monthly, and whether you have any other special discounts. 

    The Expected Benefit: Convenience Without a Car

    The convenience of Amazon Fresh grocery delivery service is wonderful for my household. We don’t own a car, so it is nice to have groceries delivered to our front doorstep. I get most of my food through Walmart Plus InHome for most groceries, and through frequent walks to a nearby ethnic store for produce. 

    My son can eat an astonishing amount of watermelon, making Amazon Fresh delivery service especially convenient for us.

    With Amazon Fresh, I’ve been able to get watermelons regularly this summer. They’re something I prefer not to get from Walmart, as quality varies, and they’re too heavy to carry home from a supermarket. They’ve been excellent, and my son loves having so much watermelon. 

    It’s also been nice having narrow delivery windows. When I can schedule a delivery within a 1 or 2-hour window, it’s far easier for me to order frozen foods. Other services often have a four-hour delivery window.

    The App Works, But Not Perfectly

    Finally, the app works, just like you’d expect from Amazon. It’s easy to navigate. And, when you load coupons to your wallet, it’s a seamless process and the discounts appear as they should when you’re checking out.

    A drawback is that I’ve been unable to edit my order after checking out, even though it says I should be able to. Somehow, it won’t save my changes, so I’m in effect unable to make changes.

    An Amazon Benefit: Dependability

    Amazon has fabulous customer service, and their grocery delivery service has been consistent with that pattern. They deliver within the scheduled delivery window. Products are high-quality. And, products are largely correct. I rarely have to spend my time with customer service trying to get a refund, which is different from other services I’ve tried.

    An Unexpected Benefit: Prices

    I hadn’t realized how many low-cost items Amazon Fresh has. If you’re buying national brand items, they’re often lower in cost than at other stores. If you’re able to find the product in Amazon Brand (such as Happy Belly, Amazon Saver, and any of their other in-house brands), it’s sure to be high-quality and low in price. 

    Tomato soup is high in potassium, a source of vegetables, and very affordable at Amazon Fresh.

    For the best deals, check in often! Prices can vary widely from day to day. And, they’re not always advertised in the sales flyer. 

    In the past week, I’ve found these deals. 

    For more savings, I use my Amazon credit card through Chase. It gives me 5% cash back on Amazon purchases. 

    Not a Fan of Tips

    Amazon Fresh asks you to tip. Of course I do it. I understand that it’s how the delivery drivers make a higher wage. But I don’t like the concept of tipping. I would much prefer to be charged a price that includes the driver’s wage and doesn’t require a discretionary tip. 

    When I use Walmart Plus InHome, I don’t have to pay a tip. That’s because I pay an extra annual fee for the InHome service compared to standard Walmart Plus. It makes my shopping and calculations easier.

    I also don’t like how Amazon Fresh inputs a default tip amount of $5. That’s 20% for a $25 order or 5% for a $100 order. Does that make any sense?!

    I do like that you can edit the tip for up to 24 hours after the order has been delivered. 

    Items Are Out of Stock

    Amazon Fresh items are constantly playing musical chairs. They’re in stock, out of stock, and in stock again. It makes it hard to plan ahead. Sometimes I place an order even though one or more of the items I wanted aren’t in stock. 

    Sometimes they’ll come back into stock at great prices, and I’ll feel pressured to place an order quickly before they go out of stock, but I don’t need $25 worth of items. It’s a theme I’ve also noticed when physically shopping in Amazon Fresh stores; it’s rare that I come away with every item on my list, even when my list only includes items in the weekly sales flyer. 

    Bottom Line: Love It, But Won’t Renew

    I have been enjoying the Amazon Fresh delivery service. I’ve been getting items like watermelon that are otherwise difficult for me to bring home. Many foods have been inexpensive. And, it’s been easier for me to purchase frozen items.

    Thankfully, I’m in a position where I don’t have to renew the service (and pay for it). I am lucky enough to get what I need from Walmart and stores within walking distance – including Amazon Fresh! We have one less than a mile from our home. 

    Interestingly, it seems as though Amazon is increasing the selection of groceries, including some produce and frozen goods, that it makes available through its “same day delivery” service for orders over $25. I am excited to see how that plays out. 

    How do you do your grocery shopping? Where do you shop? Do you drive, walk, or use delivery services? Which stores do you shop?