Are you in a grocery shopping rut? Buying and cooking the same things but growing really tired of them?

Try the rule of three! You’ll choose three vegetables, three fruits, three grains, three proteins and two to three snack foods, which can include a fun food.

Three Veggies

For my 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.
• A frozen vegetable that is easily incorporated into a quick dinner, like frozen, steamable broccoli.

Three Fruits

For the fruits, I like to choose:

• A crunchy option like an apple or maybe a pear, then select an easy grab and go option like banana or tangerines. These are what I like to call “nature’s prepackaged foods.”
• A type of berry. Here’s a pro tip—if berries or your favorite fruit is out of season, choose the frozen variety. Frozen berries or other fruit can easily be added to smoothies, oatmeal or yogurt.
• If canned is your only option for fruit, choose the fruit in its own juice or one with no added sugar.

Pro tip: A big misconception with produce is that organic is the healthiest option. Organic produce has the same nutrients as conventionally farmed produce. Organic does not mean they do not use pesticides in their farming—in fact, they can use up to 40 natural pesticides. I always say, some produce is better than no produce, regardless of how it’s farmed.

Three Grains

For the three grains, choose a whole-grain bread option and look for at least 3g of fiber per serving. A 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.

Three Proteins

When it comes to the meats, I always try to choose:

• A fresh selection such as chicken breast, or pre-cut tenders that cook quickly
• A 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 protein options on the middle aisles, such as albacore tuna and canned salmon or chicken.
• A protein that can be eaten for breakfast, such as eggs or Greek yogurt

Your Snacks

Finally, decide on your two to three snack foods, which can incorporate a fun food—one that is higher in fat, calories or sugar. It’s called a fun food because we should incorporate these in moderation rather than avoiding them altogether. Restricting yourself always leads to overeating later.

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

Look Around

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; often, healthier options end up higher or lower on the shelves. So, take a look around!

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