Tips for Grocery Shopping during COVID-19

Written by Marlena Tanner, RDN, CEDRD

If you are pursuing Recovery from an Eating Disorder (ED), current events may feel eerily similar to that slippery slope back into disordered behaviors that we so often slide down in the face of stress or changes to our daily routines. With terms like “mandated stay at home orders,” “lockdown,” and “social distancing” gracing every news report, it can be tempting to stay at home and isolate, forgoing basic recovery needs such as grocery shopping and staying connected with others. 

Despite many stores encouraging shoppers to continue their normal purchasing habits (i.e., shop for what you need when you need it) certain items seem to by flying off the shelves. If these hard-to-find items have been safe staples for you in Recovery or the thought of walking through empty aisles sends your anxiety through the roof, these tips are for you.

Make a list.  

Every stress-free trip to the grocery store starts with a shopping list. As you make your list this time, consider alternative options to each item in case you encounter empty shelves. Is sandwich bread on your list? Consider looking for tortillas, English muffins or bagels as back-ups. Can’t find milk? Check the baking aisle for dry powdered milk, or pick up a different calcium source like yogurt, cottage cheese or calcium-fortified juice. 

If you’re feeling stuck making a shopping list, it’s often helpful to think of what recipes you can/want to make for the week and build your list from there. Popular websites, such as supercook.com,* allow you to search for new recipes based on foods you already have on hand. This is great for sparking new ideas and using up leftovers, especially if some of your go-to items are hard to find. 

*Warning: In our diet-obsessed world, any internet search for recipes is likely to include potentially triggering content for those overcoming an Eating Disorder. Proceed with caution. If you are at a point in your Recovery where you are particularly vulnerable to seeing nutrition labels or diet-talk, it may be best to ditch the Google search and consult your Registered Dietitian for recipe ideas. 

Now, in a perfect world, you’d be able to come up with an alternative for every item on your list. But we don’t live in a perfect world. If you can’t think of or find an alternative to one of the items on your list, don’t panic.  Purchase what you can. Your meals might look a little funky or the balance may be a little off. That’s okay. Your body doesn’t require perfection, it simply requires enough.

Be Flexible.

Ever heard the phrase, “what doesn’t bend will break?” It may be tempting to fall back onto old, rigid Eating Disorder rules when day-to-day routines suddenly change, but staying wedded to these rules will only make it harder to take care of yourself during challenging times. In fact, it’s nearly impossible to adhere to these (often ever-changing) rules AND purchase enough food to support your body in Recovery, especially when options are limited.

One common ED rule I often hear goes something like this: “My roommate/friend/co-worker/etc. only shops for food once per week. If I shop more than that, I must be eating too much…” *Spoiler Alert* there are no rules about how often to shop! And, for the record, you don’t need to compare yourself to anyone else! Especially if you are having trouble finding certain staples, it’s a good idea to take some extra trips to the store. If you have been in the habit of shopping on the weekends, try shopping during the week. You may even want to ask a store associate what days they typically receive shipments and plan your trip for that day.

Now is also a great time to practice using what I call “alternative shopping criteria.” Even as we pursue Recovery that pesky ED voice can chime in during shopping trips imploring us to check nutrition labels and bargaining with us to choose the “healthiest” option. Here are some ways to make a decision in the grocery store without consulting ED (you may be able to think of even more.)

Availability

This one may be a no-brainer, especially in a post about coping with empty grocery store shelves, but is actually a surefire way to simplify your shopping experience. Purchase the item that is available, even if it’s not what you (or ED) would normally choose. This could also be modified to choosing the item that is at eye-level (or any other neutral criteria you can think of) if there are many options available.

Price

Again, maybe a no-brainer, especially for those of you shopping on a budget. If you find yourself waffling between the Kodiak Cakes and the Eggos, save yourself some mental energy and just choose the cheapest option! (Pun intended, please forgive me.) Or maybe you can’t decide which salad dressing to buy? Chances are, one of them is on sale. If you’re really feeling thrifty, you can plan your shopping list based on the weekly coupon ad. Then your decision is made before you even make it to the store!

Novelty

If you’re really feeling ready to challenge ED, try choosing products that are new or you’ve never tried before. This could mean picking a new flavor of ice cream or trying a new brand of granola bar. Who knows, you might find something that you really like!

In addition to utilizing “alternative shopping criteria,” it’s important to remain flexible while you’re shopping. Certain items will be hard to find. Policies may be different (like baggers refusing to use your personal reusable bags, or modified shopping hours for the elderly and high risk.) If you enter the store expecting the unexpected, chances are you’ll be a lot less stressed out.

Self Soothe.

Even armed with a shopping list and a flexible mindset, heading to the store during a “lockdown” may still seem a little scary (or a lot scary!)  However, shopping for food is essential. We can’t avoid it. Sorry, not sorry, ED! 

Before you leave the house, take some time to create a plan to calm your nerves. This might include bringing headphones so you can listen to calming music or a favorite podcast while you shop. Or, if you’re a fan of aromatherapy, splash a drop of your favorite essential oil on your wrist before you leave. Take a little sniff every time you feel anxiety creeping in. This works with perfume or body lotion as well. Choose a calming scent, like lavender, or one that you associate with a positive memory. 

Outside of the store, take a few deep breaths. You can do this. Take a minute to set an intention for your trip. 

Once inside, keep yourself distracted with a mental game – maybe count how many green items you can find or look for one item for every letter of the alphabet. If you are musically inclined, try to name the artist of each song that comes on the radio. Utilize your plan to self soothe as you need to.

Lastly, don’t hesitate to ask a trusted friend or family member to accompany you to the store.  There’s nothing quite like the comforting presence of a friend and essential tasks, like grocery shopping, are a great way fill the need for social connection during this isolating time! 

Don’t forget to wash your hands once you get home. Then, put your groceries away and congratulate yourself. You did it! Follow up this stressful (but hopefully less so with these tips) experience with a good dose of self-care – something that makes you feel good. That could be taking a nap, diving into your favorite book/movie/TV show, or dancing in your kitchen. If you found that any of these tips were particularly helpful, or maybe you came up with some other coping tools on your own, take a little bit of time to journal about it. Write down what went well and refer to it before your next shopping trip.