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10 Tips for Healthy Supermarket Shopping

Jan 21 2021
5 min read
sideview of woman from neck down shopping in the produce section of a grocery store

Did you know that the average supermarket carries 38,718 products? No wonder navigating the aisles can feel overwhelming!

When you add in the temptation we all feel to grab less-than-healthy choices, a trip to the grocery store begins to seem more like a battle than an opportunity to fill your cart – and your body – with wholesome, good-for-you foods. But with these simple shopping strategies, you can skip the stress and leave the market with bags full of healthy options.

1. Go With a Plan

Before you head to the store, think about the meals you’re going to prepare over the coming week, and make a list of the ingredients. You can save time in the store by grouping the ingredients on your list by department or aisle (produce, dairy, frozen, etc.), so you can stock up more efficiently. Stick to your list to keep from wandering aimlessly through the store and buying items you don’t need or that aren’t the healthiest.

2. Have a Snack First

It may sound silly, but it works – eating a little something before you shop helps you to avoid the temptation of buying junk food or filling your cart with more than you need. Protein gives a snack staying power, so try dipping apple slices or celery sticks in peanut butter, or pair whole grain crackers with a small portion of hard cheese like parmesan, low-fat swiss, or low-fat cheddar before you head to the store.

3. Read Labels

Try to avoid items that have refined (white) flour; high-fructose corn syrup; hydrogenated oils; preservatives; or artificial flavors, colors, or sweeteners. Processed foods tend to be higher in calories and are less
likely to have the vitamins and minerals your body needs.

4. Shop the Perimeter

The outer aisles of the grocery store are where you can find the freshest, least processed foods – fruits, vegetables, meats, fish, dairy, and breads. Aim to get most of your foods there.

5. Choose Seasonal Produce

Fruits and vegetables that are in season are usually more nutritious, abundant, tasty, and inexpensive than those that are out of season – making them a great choice all around!

6. Buy the Rainbow

The USDA recommends filling half our plates with colorful fruits and vegetables at mealtimes, since it helps with calorie management and ensures consumption of a variety of nutrients. Your cart should reflect this suggestion. Green is great, but how about a bright red tomato or a beautiful pint of blueberries?

7. Consider Convenience

Pressed for time but still want to ensure you’re eating balanced meals? Pre-grilled chicken or pre-cut broccoli will likely cost more, but that additional expense can be worth it if it means that you’re eating healthier foods on a regular basis.

8. Stock up on Frozen Fruits and Vegetables

Flash-frozen fruits and veggies that aren’t packed in sugary syrups are picked at their peak and contain almost the exact same nutritional value (if not better!) as their fresh counterparts, often at a lower cost. Keeping these items in your freezer ensures you’ll always have healthy snacks and meal ingredients on hand.

9. Don’t Buy Now If You Don’t Want to Be Tempted Later

This one sounds obvious enough, but it’s easy to forget. Think about what foods you have a tendency to overindulge in, and if you can’t seem to limit your serving sizes, keep them out of the house and allow yourself to indulge in a sensible portion when you’re out instead. After all, isn’t enjoying a scoop of your favorite flavor at the local ice cream shop more fun than eating a pint of rocky road while standing over the sink at home?

10. Broaden Your Shopping Horizons

Supermarkets are easy to come by, but farmers markets, food co-ops, and Community Supported Agriculture (CSA) programs are growing in popularity and abundance. They offer fresh, local produce (often organic), and many sell locally sourced meats, dairy products, and breads. Try making the switch or working some of these options into your shopping plans when you can. Find a farmers market, co-op, or CSA near you.