HEALTHY SHOPPING AT COSTCO: A GUIDE TO MAKING THE BEST CHOICES

With the cost of groceries soaring high and the need to save money becoming even more prevalent, shopping in bulk at stores like Costco can be a lifesaver. However, navigating the aisles of this warehouse club to find the healthiest options can be a bit daunting. That’s exactly why we’re sharing our best tips to help you make the best choices that keep your kitchen stocked with nutritious food.

The Art of Buying in Bulk

The concept of buying in bulk can be a great money saver, especially when your goal is to cook more at home. However, it's important to note that this strategy works best when you're purchasing items you'll use frequently. Wasted food is wasted money, after all.

So if you’re not sure if you’re going to like a certain food we recommend, you may want to buy a smaller portion before committing to the bulk option.

The Complexity of Ingredients and the Importance of Reading Labels

When shopping for food, it's important to remember that different brands of the same product can have wildly different ingredients. A simple box of crackers from one brand might have a straightforward list of whole grain, salt, and avocado oil, while another might be filled with additives, preservatives, and artificial flavors. This disparity is why it's crucial to read labels carefully and understand what you're putting into your body.

However, it's equally important to recognize that not everything you buy will be perfect. In an ideal world, all our foods would come in glass instead of plastic, be organic, locally sourced, and free from all artificial additives. But striving for this level of perfection can be super stressful.

Grocery shopping shouldn’t feel like a full-time job. Do your best, make educated choices, but don't beat yourself up for mistakenly buying something that’s less than ideal. Remember, you'll need to grocery shop for the rest of your life, so there will always be opportunities to do better in the future.

Good, Better, Best . . . Don’t Let Perfect Be the Enemy of Good

When it comes to feeding your family, don’t let perfect be the enemy of good. The healthiest meal isn’t always one made entirely from scratch with all organic ingredients. Sometimes a meal that's easy to cook, brings joy to your family, and keeps stress levels low is the healthiest thing you can dish up. It’s always best to remember that a happy and connected family mealtime can be just as nourishing as the food itself.

And also, it’s important to note that HOW you eat is just as important as WHAT you eat. Be mindful of how well you're chewing, and stay calm and present while eating. These practices can significantly improve digestion and nutrient absorption, contributing to your overall health just as much as the quality of food you consume. 

If buying all organic isn’t in the budget, that’s okay! Keep the focus on eating whole foods as close to nature as possible. The goal isn’t to be perfect 100% of the time. Sometimes it’s more about what you don’t eat than what you do. And when you’re able to let go of the guilt associated with needing to do things perfectly, it’s easy to see that so many options can be broken down into one of three categories: good, better, and best.

Ingredients to Avoid When Navigating Costco’s “Healthy” Foods

Costco offers a surprising amount of healthy food options, but it also has plenty of junk. So don’t be fooled by the items masquerading as "healthy". 

Here are some basic guidelines to follow the next time you’re buying groceries:

• Avoid genetically modified organisms (GMOs) and buy organic whenever possible

• Be wary of “natural flavors” and avoid all artificial flavors

• Skip foods made with canola or other inflammatory vegetable oils

• Pay attention to how much sugar is in food and avoid buying items with high fructose corn syrup or artificial sweeteners

Organic foods are grown without harmful pesticides and GMOs, offering a healthier choice for both you and the environment. However, be wary of terms like "natural flavors" as they can be misleading. This term is not regulated and can include anything from plant extracts to substances derived from less appetizing sources, like beaver anal glands in the case of raspberry flavoring.

Yes, the use of beaver-derived substances in food flavoring is something to be cautious of! A substance called castoreum, which is secreted from sacs located near a beaver's anal glands, has been used as a flavoring agent in foods, particularly those with raspberry and vanilla flavors.

Equally important is to avoid certain types of oils, such as canola and safflower. Despite being widely used, these vegetable oils are high in omega-6 fatty acids, which, when consumed in excess, can lead to inflammation in the body. Instead, opt for healthier fats like olive oil, avocado oil, or coconut oil, which have a more balanced omega-3 to omega-6 ratio.

Canola and safflower oil, along with several others like soybean, corn, cottonseed, sunflower, grapeseed, and rice bran oils are often referred to as "industrial seed oils." This terminology is used because these oils are typically produced on a large scale via industrial processes. They're extracted from the seeds of their respective plants using high heat and chemical solvents, which can strip them of nutritional value and leave behind harmful residues.

These oils are commonly used in processed foods due to their cheap cost and long shelf life. However, they have a high omega-6 fatty acid content, which when consumed in excess, can be inflammatory and lead to health issues like heart disease, diabetes, and autoimmune conditions.

It's crucial to note that while these oils are widely available and often marketed as healthy, their high level of processing and potential health impacts make them less desirable than other types of fats like olive oil, avocado oil, or coconut oil.

Lastly, steer clear of high fructose corn syrup and artificial flavors. High fructose corn syrup, a common sweetener in processed foods, has been linked to numerous health issues, including obesity and diabetes. Artificial flavors are chemically synthesized and also have many long-term health effects. By making mindful choices and reading labels carefully, you can ensure that your food is as healthy and natural as it should be.

Understanding Costco’s Stance on Apeel

Before we share our favorite Costco go-tos, let's address a recent development happening in the produce section. A new product called Apeel is making waves in the grocery world. This coating is sprayed on produce to extend their shelf life, which sounds promising in theory, but there are not enough studies yet to understand the long-term consequences of its use.

In response to customer concerns, Costco has assured that their produce will not have Apeel coating on it. This is a reassuring stance from a health perspective and means you can continue to buy fresh fruits and vegetables from Costco without worry.

While there doesn’t seem to be an official statement from Costco about Apeel at this time, sites like My Health Forward have been maintaining an updated list of stores that do and don’t sell produce with this new coating. So for now, the produce is free from Apeel, but you’ll want to do your own research and pay attention to any changes in the future.

Costco Favorites that are Healthy for You and Your Wallet

If you’re like most people, stepping into a giant warehouse like Costco can instantly feel overwhelming. The sheer variety of products, from high-definition TVs to an array of outdoor toys and even clothing, has a way of making even the most serious shopper feel like a kid in a candy store. So before you convince yourself that you need a Kirkland brand sweatshirt, we’ve put together a short list with our favorite finds to help keep you focused and hopefully make your life easier.

Here are some favorite healthy go-to items that should be available at most Costco locations:

• Epsom Salts: Great for relaxing baths and detoxification.

• Poppi Soda: This probiotic soda is a hit with husbands and kids alike!

• Organic Ground Beef: Perfect for protein packed home-cooked meals.

• Harmless Harvest Coconut Water: A hydrating beverage full of electrolytes.

• Organic Almond Milk (Kirkland Brand): Ideal for smoothies, cereals, and baking.

• Organic Produce: Berries and cucumbers are a staple for snacking and salads.

• Organic Bone Broth (Kirkland Chicken): Excellent for soups or sipping for gut health.

• Organic Corn Tortillas (Non-GMO): The base for countless quick meals.

• Milton's Gluten-Free Crackers and Simple Mills Crackers: Perfect for pairing with veggies or dips.

Consider this list a guide rather than an absolute. It’s designed to make your Costco trip easy so you don’t get sidetracked by all the options or tricked into thinking something’s healthy when it isn’t.

But remember, inventory varies from store to store and can change over time. So while our list serves as a helpful starting point, always be prepared for some surprises. 

Whether you're a Costco veteran or a first-time visitor, you can conquer the Costco aisles. With just a little planning and nutrition know-how. you’ll be well on your way to making choices that are good for your health and your wallet. Happy shopping!