Healthy Grocery Shopping Made Easy

Ever walk into the grocery store and not even know where to start? If so, try these tips. 

• Take inventory. Before you head to the grocery store, take inventory of what you have on hand at home. If you purchase duplicate items or excessive quantities, particularly produce, it may end up being thrown away and wasted. Buy only as much food as your household can eat in time to avoid waste and higher grocery costs.
• Sick to the list. This can keep you from over purchasing. Pro Tip: Consider using grocery pick-up or delivery services to help you stick to your shopping list and resist the temptation to buy new products or exceed your budget.
• HALT. Avoid grocery shopping when you’re Hungry, Angry, Lonely or Tired. When you’re tired or hungry, you’re more likely to make poor choices and buy items impulsively.

You’re only as healthy as your last trip to the grocery store!

The Rule of 3

Stuck in a grocery shopping rut? If you find yourself repeatedly buying and cooking the same things, try the rule of three! 

You’ll choose:

• Three vegetables
• Three fruits
• Three proteins
• Three grains
• Two to three snack foods, which can include a “fun food”

For the three veggies, I like to choose three different types:

• A green, leafy vegetable, such as spinach or kale, which is easily made into a salad or incorporated into other mixed dishes.
• A crunchy vegetable, such as carrots or mini baby peppers, which can add a little crunch to your lunch or snack.
• A frozen vegetable that is easily incorporated into a quick dinner, like frozen steamable broccoli.

For the three fruits, I like to choose:

• A crunchy option like an apple or pear
• An easy grab-and-go option like banana or tangerines. I like to call these “nature’s prepackaged foods”
• A type of berry.  Pro Tip: If berries or your favorite fruit is out of season, choose the frozen variety. Frozen berries or other fruits can easily be added to smoothies, oatmeal or yogurt and may be lower in cost. If canned fruit is your only option, choose the fruit in its own juice or one that has no added sugar.

A common misconception regarding produce is that organic varieties are inherently the healthiest option. However, organic produce and conventionally farmed produce provide similar nutritional value. 

Organic farming may utilize up to 40 natural pesticides, so organic does not necessarily mean there are no pesticides used. I always say, some produce is better than no produce, no matter how it’s farmed. 

For the three grains, consider:

• A whole-grain bread option (look for at least 3g of fiber per serving)
• Whole grain minute rice is a great option for a quick and easy addition to a meal. Choose brown rice or wild rice for a higher fiber option
• You can even incorporate a whole grain snack option, such as air popped popcorn, or whole-grain crackers

When it comes to meat or protein, consider:

• One fresh selection such as chicken breast or pre-cut tenders that cook quickly.
• Frozen protein such as salmon, or another type of fish which can be quickly cooked in the oven or air fryer.
• There are also great lean protein options on the middle aisles, such as albacore tuna and canned salmon or chicken.
• Limit the more processed meats like sausages, bologna, hotdogs and other canned meats because of their high fat and sodium content.
• Lastly, pick up a protein that can be eaten for breakfast, such as eggs or Greek yogurt.

Finally, choose two or three snack foods, which can include one "fun food"—an item higher in fat, calories or sugar that can be enjoyed in moderation. Restricting such foods entirely can lead to overeating later.

Pro Tip: Choose an individually portioned fun food to help with portion control. 

Lastly, while grocery shopping, you may have to look high and low rather than at eye level. The most popular products are going to be at eye level, which means sometimes healthier options end up higher or lower on the shelf. So, be sure to take a look around! 

Decoding Nutrition Facts

When you’re looking at food labels, it’s important to consider several factors if you’re trying to eat healthy or have specific nutrition goals. First, check the serving size and pay attention to the calorie content per serving.

• Limit saturated fat, sodium and sugar
  • Saturated fat to 2g or less
  • Sodium to 150mg or less
  • Sugar to 7-10g or less; limit added sugars 

• Incorporate fiber, protein and nutrients 
  • Fiber = unabsorbed carbohydrate and is important for appetite control and regularity. Aim for >2-3g of fiber per serving
  • Protein helps keep you full and focused.
• Ingredient List
  • Look for simple, real and minimal ingredients 

Tips

• Prioritize consuming fresh foods over packaged products whenever possible.
• When selecting cereal, aim for options with lower sugar content. If you are accustomed to sweeter cereals, consider combining a low-sugar or plain variety with a preferred option to reduce overall sugar and carbohydrate intake.
• For whole grain products, review the ingredients list and ensure that "whole grain" appears first or near the top.
  
• Choose snack bars or snack foods that provide approximately 150-200 calories per serving, contain at least 10 grams of protein, provide a minimum of 2 grams of fiber and include no more than 7-10 grams of sugar to keep hunger and cravings at bay.
  

• When shopping for canned vegetables and fruits, select items labeled “No Added Salt” or “No Added Sugar.”