Nutrition Pt I: Introduction & Shopping

Daniel Fosselman
Jul 1
5 min read

Updated: Jul 4

Why Nutrition Is So Hard to Change

I used to enjoy talking about nutrition more than I do now. While I still believe it’s one of the most important factors for improving health, it’s also one of the hardest to change. Eating is deeply habitual. Most people simply eat the way they always have—whether it’s what they grew up with, what they’ve learned from culture, or what’s most convenient. Changing those patterns can feel as difficult as quitting smoking.

With exercise, the advice is simple: move your body. But nutrition? That’s a far more complex behavioral shift. Eating well involves planning meals, shopping for groceries, prepping and cooking food, sitting down to eat without rushing, and then cleaning up. Most people I talk to aren’t sitting around thinking, “I’ve got all the time in the world.”

And then there’s the emotional component. Many people self-medicate with food—using sugar, snacks, or junk food to recover from a long, stressful day. Food is pleasurable. It’s comforting. That makes it inherently harder to give up or change. Add in disordered eating patterns, cultural preferences, a lack of cooking skills, and an endless stream of fad diets, and it’s no wonder people are overwhelmed. To make things worse, nutrition advice is constantly changing, often contradicting itself, and usually coming from influencers who might look healthy but don’t always have the expertise to back it up.

A lot of people I meet are tired—and when you’re exhausted, your decision-making tends to suffer. You skip meals, then overeat late at night while doom-scrolling or binge-watching TV. This isn’t an ideal way to nourish your body, but it’s incredibly common.

The good news is that nutrition, like anything else, can be trained. There are different approaches:

DIYers grow their own food, cook from scratch, and take pride in the process.
Validators try to make informed, practical choices and learn the basics.
Outsourcers rely on restaurants or pre-packaged foods and often give food little thought.

Whatever your style, I believe every adult should develop a basic appreciation for food—understanding where it comes from, how it's produced, and how to prepare a simple meal. Food connects people. It brings us together around a shared experience. At the dinner table, even when you’re chewing in silence, you're sharing something meaningful.

This series isn’t about rigid rules or telling you what you can and can’t eat. My favorite nutrition advice comes from strength coach Dan John: “Eat like an adult.” That means not living off candy, cookies, and snack foods like a toddler.

We’ll explore the whole eating process—from meal planning and grocery shopping to cooking tips and simple strategies to improve energy and well-being. By gaining clarity and making better choices over time, you'll likely see improvements in your body composition, your labs, and your overall health.

If you need more accountability with eating patterns over time a nutrition coach, dietician, or provider with extra nutritional education can be helpful in this journey. If you have a past issues with disordered eating, having a health team with experience with these conditions can be very important.

Shopping

Smarter Food Shopping: A Guide to Better Nutrition at Home

Shopping for food isn’t just a chore—it’s a critical part of your health strategy. As John Berardi, founder of Precision Nutrition, puts it: “If a food is in your home, either you or someone you love will eventually eat it.” In other words, your food environment matters. The decisions you make at the grocery store directly influence what ends up on your plate.

1. Set Yourself Up for Success

What you keep in your home determines what you’re likely to consume. If your pantry is full of cookies, chips, soda, and alcohol, those will be the things you reach for when you're tired or stressed. Conversely, stocking your kitchen with whole foods makes it easier to eat well without overthinking it.

Two key tips:

Never shop without a list. Aimless shopping leads to impulsive buying.
Avoid shopping while hungry. You’ll be more tempted by processed and convenience foods.

2. Use AI to Plan Smarter

Thanks to artificial intelligence, meal planning is easier than ever. You can simply type:

“Please make me a healthy weekly food menu.”
“Please create a grocery list for this menu.”

Within a minute, you’ll have both a weekly meal plan and shopping list tailored to your needs. You can even generate and download a PDF from ChatGPT to keep handy for your next trip. An example follows.

3. Structure Your Week Like a Pro

One of the best books on practical food planning is Fat Loss Happens on Monday by Josh Hillis and Dan John. The authors suggest using Sundays—not just for rest or workouts—but for food prep. Having meals prepared in advance reduces your reliance on impulse decisions during busy weekdays.

Pick a consistent day for grocery shopping.
Set a weekly time for meal prep. A few hours once a week can save you hours of stress later.

4. Make Small Swaps with Big Impact

If meal prep feels overwhelming, start with a simple “Eat This, Not That” approach. Instead of a complete overhaul, make small, manageable upgrades:

Swap regular soda for diet soda, then for sparkling water.
Replace energy drinks with black coffee or coffee with a splash of cream.
Trade potato chips for nuts or air-popped popcorn.

Small, sustainable changes tend to stick better over time.

5. Navigate the Store Strategically

Most whole, nutrient-dense foods—like produce, meat, and dairy—are found along the outer edges of the grocery store. The inner aisles often contain heavily processed and packaged products, so avoid browsing there unless you have a specific item in mind.

Familiarity with your preferred grocery store also helps minimize impulse buys. Knowing where everything is allows you to stick to your list and avoid distractions.

Some chains like Kroger even offer access to in-store dietitians for 1-on-1 coaching—an underutilized resource that can be helpful for anyone looking to eat better.

6. Shop Smart and Save Big

If you’re buying for a family or just want to save money, warehouse clubs like Costco, Sam’s Club, or BJ’s are great for bulk purchasing. If you have the freezer space, buying and storing in bulk can reduce trips to the store and limit food waste.

7. Outsource If You Need To

If all this still feels like too much, don’t beat yourself up. Meal prep services can offer a convenient and often cost-effective solution, especially when compared to eating out frequently.

Larger national companies:

Local options:

And of course, if you can afford it, hiring a private chef is a luxury option—but for most people, meal delivery is a much more realistic step toward consistency and better health.