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Grocery Shopping Tips

Nina Ghamrawi, MS, RD, CDE
May 21, 2023
June 6, 2023

Grocery shopping can be overwhelming with all the different options and temptations, but with a little planning and mindfulness, it can be a great opportunity to stock up on nutritious foods. Read on, or watch our video for some healthy tips to keep in mind when navigating the grocery store:

    1.  Make a list:

Before heading to the store, make a list of the foods you need for the week.

This can help you stay on track and avoid impulse purchases of unhealthy items. Have your fridge organized already? That’ll make it easier to know what you are running low on with a simple glance. Read our article on how to organize your fridge, too!

    2.  Shop The Perimeter:

In general, the perimeter of the store is where you'll find fresh produce, meats, and dairy products.

These whole foods are typically more nutrient-dense and less processed than the packaged items in the aisles.

    3.  Choose Whole Grains:

When selecting bread, pasta, and other grains, look for whole grain options that are high in fiber and nutrients.

Avoid refined grains that are stripped of their fiber and nutrients.

    4.  Look For Lean, Natural Proteins:

Opt for lean cuts of meat, skinless poultry, fish, beans, and lentils to get your protein fix.

These options are typically lower in saturated fat and higher in fiber and other important nutrients. Try to skip on the pre-seasoned and processed meats, like sausages and pre-marinated meat packs.

    5.  Read Labels:

Take the time to read the nutrition labels on packaged items to make informed choices.

Pay attention to the serving size, total calories, and amounts of key nutrients like protein, fiber, and sugar.

    6.  Don’t Shop Hungry:

This is CRUCIAL.

Shopping when you're hungry can lead to impulsive purchases of unhealthy snacks and treats.

Eat a nutritious meal or snack before heading to the store to help curb cravings.

    7. Plan For Snacks:

Have a plan for healthy snacks that you can grab when you're on the go or in a hurry.

Pre-cut vegetables, fruit, and nuts are easy options that can keep you satisfied until your next meal.

So Now, Go Shopping!

Remember that healthy eating doesn't have to be complicated or expensive. With a little planning and mindfulness, you can make nutritious choices that support your health and well-being. And when you get home, remember to organize it all in your fridge to make picking the right things at the right times a breeze!