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I hope you also advised to only use cash. When you use a credit card, not only does Kroger or Walmart know your dietary habits, but many merchants share level 2 transaction data with your credit card company, so they know individual items in your receipt as well.
And if you enroll in those "apples/samsung/etc" pay services on your phone, those services also gain access to your purchase history, even if you never use the service.
I was surprised by a recent, popular comment here on lemmy where someone advised against using cash because of missing out on rewards. A majority of people don't appreciate the tradeoffs here. By default, banks and private companies have more info on us than we have on ourselves. To think that they're going to do anything that benefits us more than them is naive. While not everything is zero sum, we are talking about extractive, profit seeking industries.
Cash seems like the best defense on this front. I recent switched back to cash, and continue to track my own finances; Bank sees $500 withdrawal; I see $34.45 at grocery store, $19.20 at hardware store, etc.
Pro tip: try random but memorable phone numbers at checkout. Now you can enjoy the savings, and salt/contaminate the data extraction of others. The more randomness (where and when you shop, what you buy, which numbers you use) the better.
That's a great tip to use someone else's phone number! I use my mother-in-law's phone number. I will never convince her not to use these reward programs, so may as well pile them on.