Supermarkets (and Kmart!) can be tough.

You know that feeling when pop into the supermarket to buy dishwashing detergent and you get to the checkout and you can’t figure out how in sweet Jesus you managed to collect a basket full of Tupperware, salted cashews and another lip balm to add to the collection? Generally, that’s shopping on an empty stomach or without a plan. Trust us when we say you gotta avoid that at all costs. Eat and plan before you shop. Repeat after us, eat, plan then shop.

Someone who knows her way around a supermarket is Laura Henshaw, co-founder of Keep it Cleaner. This #Instababe sweats hard to maintain her fine physique but knows that fueling her body with the gewd stuff is what keeps her feeling and looking her best. We asked Laura to share her advice to avoid picking up any hidden nasties (and to avoid bringing home a carload of junk). Stick to the fresh produce, lean meats and healthy staples with these 6 steps:

Shop from the outside aisles

This supermarket secret is one of my faves. The outside aisles are where you’ll find fresh fruit and veg, eggs, dairy and all your meats. So, try and fill up your trolley from these aisles first. The middle aisles are good for staples like olive oil, nuts, brown rice and quinoa – but avoid processed and sugary foods.

Read the labels

Please turn the packet or jar around and read the fine print – don’t just fall for fancy labels and buzz words. If you can’t pronounce the ingredients, put it down! And anything with too many ingredients (unless they’re all wholefoods) is way too processed to consider.

Read the ingredient order

Did you know that ingredients are listed in order of prominence in the product? So, make sure the first few ingredients are healthy and not sugar. Some of our favourite condiments are loaded with sugars, so it definitely pays to read the labels and compare brands – you’ll be shocked by the differences.

Don’t be fooled by ‘fat free’

Warning: ‘fat-free’ or ‘low fat’ may not be the smart option. Often these products are loaded with sugars and chemicals to replace the flavour. Also, when the fat is removed, you’ll find you won’t feel full after eating, so you could end up overeating. I always buy full fat and I promise you, eating it will not make you fat!

Write a shopping list

To help keep you on track and in the right aisles, write a shopping list before you go to the supermarket – and only buy what’s on the list. If you don’t have a guide, it’s very easy to pick up unnecessary products and be seduced by colourful packets and sugary sale items. (Our KIC program has an in-built online shopping list – so easy!)

Shop after a meal

Shopping when hungry is a recipe for disaster. You’ll end up buying everything and processed snacks because you’re starving and can’t think properly. Instead, have a healthy snack or a smoothie, let is digest and then hit the aisles. You’ll have more control and are way less likely to be seduced by naughty treats.

Steph Claire Smith and Laura Henshaw