Grocery Lists and Shopping Tips from a Neurodiverse Lens

Maybe you’ve planned meals for the week, and now it’s time to shop for groceries! Here are a few simple considerations to make grocery shopping more manageable and less stressful.

Organize Your Grocery List

When it comes to a grocery list, think about a system that is most helpful for your brain. Categorize your list into the different sections of the grocery store and organize these categories in the order that you shop. For example, you might start with produce, head to the deli, the butcher counter, cheese and dairy, frozen foods, and so on. Having your list categorized and organized when you get to the store will allow you to go straight through the list, instead of jumping around.

Keep a Running List

Do you always seem to forget an item or two when you grocery shop? Use adry-erasee board or note in your phone to keep track of food items that have run out at home. Finished off the yogurt? Make sure you add it to the list for the next grocery trip.

Use Your Meal Plan

Once you’ve started building your list, you can use your meal plan as a helpful guide. If you’re making tacos, what ingredients do you need? Make sure to cross-reference what you need with what you already have on hand at home.

Prioritize Convenience

Short on time or energy to devote to food preparation? Prioritize convenience options, such as pre-washed and pre-cut produce, frozen fruits and vegetables, frozen or pre-cooked proteins, microwaveable grains, and ready-to-eat meals.

Sensory-Friendly Shopping Tips

For some neurodiverse individuals, the grocery store itself can be overwhelming. Depending on personal experience, the grocery store can be an unpleasant place, with bright lights, loud sounds, strong smells, and way too many options. Think about the personal challenges you might experience while grocery shopping and supportive strategies for best tolerating these challenges. Shopping during less busy times or wearing noise-cancelling headphones and comfortable clothes to reduce sensory overload might be helpful strategies. You might even consider grocery delivery or curbside pick-up as alternatives to in-store shopping.

Shopping the ‘Right’ Way for You

Grocery shopping does not have to be overwhelming. Organize your list in a way that works for your brain, plan ahead, and consider sensory-friendly strategies. There is not one ‘right’ way to shop. Choose the tools and approaches that support your comfort and needs.

Article by Regan Henry MS, RD, LDN, CEDS-C

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