Grocery Shopping With Chronic Illness: Tips & Tricks To Make It Easier
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If you’re like me, grocery shopping with chronic illness can feel downright daunting. Between the aisles of food, the long lines, and the never-ending questions from well-meaning strangers, it’s easy to feel overwhelmed. But it doesn’t have to be that way! In this blog post, we will discuss some tips and tricks for grocery shopping when you have a chronic illness. We’ll talk about how to make your trip easier and less stressful, so you can focus on what’s really important: getting your groceries home safely!
Grocery shopping is not something I enjoy doing, however, I love having food in the house. While it is easier to just stay home all the time when you are living with chronic illnesses it is not always possible. Plus, you should get out of the house once in a while for sunshine and physical activity, even if that’s just to the grocery store and doctor’s appointments.
There are some tips to make your shopping trip easier and limit how much pain it causes you to shop. These are my favorite ways to get the grocery shopping done and for it not to be such a daunting task.
Table of Contents
8 Tips for grocery shopping with chronic illness
Plan your grocery list ahead of time to avoid making unneeded trips or waiting in long lines.
This is where meal planning comes in handy. I plan out the meals that I plan to make for the week or month (depends how big of a shopping order I am doing). I will then organize my shopping list by sections of the store. This not only makes shopping faster, but it also ensures I do not accidentally forget something from an aisle I need and have to backtrack.
Remember to try to make healthy choices when you can for your health. For example, since I have high blood pressure I always opt for the low salt options ingredients. Believe it or not, you can not taste a difference. I actually prefer the lower sodium option of many items.
Shopping early in the morning, around the time they open also makes for shorter lines. I can typically get done with my shopping much faster than waiting until later in the day. Another bonus to going during non peak hours, the employees tend to be available to help you more if needed.
Bring a family member with you for support and assistance.
I tend to have my daughter with me when grocery shopping. Two sets of eyes are better than one. She also helps me to remember items that I might otherwise forget and always keeps me company. I am also a fall risk, she can help to make sure I am safe. I can not walk long distances so I tend to use one of the motorized shopping carts they have. Unfortunately, the basket does not hold much. She pushes the full shopping cart and I can add just a few items at a time to the basket of the motorized cart.
Set aside enough time for your shopping trip so that you don’t feel rushed.
It is important to take your time and make sure you are not missing items that you need. Once you have found the items, leave extra time for checkout and transportation back home. Planning ahead can help to make your shopping trip much more pleasant.
If there is a line, be patient and remember that everyone else has a schedule as well. Social distancing procedures are in place to keep everyone safe, so make sure you are following the guidelines and staying six feet apart from other shoppers. Shopping does not have to be a marathon race, it is ok if it takes you longer to get your shopping time.
Get familiar with the store layout ahead of time to plan your route more efficiently.
Knowing the layout of the store is a great way to get your shopping done easier. Sometimes stores change their layout so that customers will purchase more impulse purchases. If you are unfamiliar with a store, a good first time trip could be to just pick up a few essentials. Then you know the layout.
Wear comfortable clothes and shoes
We all know that when we have chronic conditions that clothing is everything! A lot of time when I am at home, I am in baggy clothes or pajamas. My “outside” clothes get taken off immediately when I get home. When I do go food shopping I try to wear clothes that allow for movement and my ankle to swell. I had my left ankle fused also called arthrodesis. Whenever my ankle is not elevated it swells. I make sure I wear footwear that allows it to swell so it doesn’t hurt as much.
Take advantage of pre-cut and pre-packaged fruits and vegetables.
This tip is so not so much for the actual grocery trip but it is a tip for creating healthier food to eat. A big part of meal prepping is to cut up your fruits and vegetables for meals. You can save yourself some time (and possibly pain) by buying them pre-cut already. I also separate my fresh meats into gallon-size zipper bags as soon as I get home. I can then freeze them into the size I need for dinners.
Use a personal shopping cart to help carry groceries into the house.
Depending on where you live, having your own foldable shopping cart can help you to carry the groceries into the house. This is beneficial for many medical conditions where bending/carrying heavy bags is difficult. I live in a high-rise with an elevator. I use my shopping cart for more than just grocery shopping. I also use it to take cardboard boxes out to the trash, or my laundry basket to the laundry room. It has many beneficial uses in your daily life.
Shop online when possible.
Another great alternative is to just have your groceries delivered to the house. I use this method honestly more often than I go to the actual store. It helps with the sensory overload of my anxiety and I don’t have to work about the higher risk of catching a cold. My immune system is compromised so I get sick easily. My favorite two methods of ordering groceries are Walmart+ and Instacart.
What I love about grocery delivery is that you can start a shopping list at any time and just add to it as you remember what you need. This helps so much with brain fog. There are many times I forget to add something to my list. I just add it to my online shopping cart for later or have it set up for delivery the next day if I need it right away.
Walmart+ offers you no delivery fee from your local store, or online. For free delivery from your local store, you need an order of at least $35, there is no minimum for shipping from their website. I also get the streaming service Paramount+ for free with my monthly subscription. I can also keep my debit or credit card on file for easy use. I just type in the 3 digital code on the back. They also take SNAP.
Instacart is another way I order groceries to be delivered. The stores on Instacart are based on your address. I recently moved and I have more options at my new residence than at my old one, thankfully. I have local grocery shops to choose from and most if not all accept SNAP. I love that I have different choices and can shop depending on what is on sale that week.
You can even purchase things from convenience stores. This is also a downside because we know they tend to have unhealthy foods but it is an option if you have a craving. Only you know what your nutritional needs are and how to make healthy food choices. A treat is a great thing every once in a while.
Now that you have the tips and tricks to make grocery shopping with chronic illness easier, you can take the steps necessary to ensure your next shopping experience is one of ease and comfort. Remember, don’t try to do it all at once! Break your list up into achievable goals and focus on a few items each time; this will help reduce stress. Consider ordering delivery or curbside pickup so you don’t have to walk the store aisles.
If that’s not an option where you live, plan ahead and wear comfortable clothes. Bring water along for your journey too, as being dehydrated can worsen symptoms of chronic illness. Additionally, if possible shop at off-peak hours in order to have fewer people around and ask for help from family or friends if needed. With these resources in mind, it’s time for you to hit the store and complete your task without breaking a sweat — literally! Do you have any tips for grocery shopping with chronic illness?
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