How to Grocery Shop

 

How to Grocery Shop

Instead of kicking off the New Year with the latest diet trend, we would like to challenge you to make healthier savvy choices that are good for both your health and your wallet. This starts with grocery shopping. If you don’t already have a systematic approach to grocery shopping, start with these steps.

 

1.     Assess your pantry and fridge:

  • What do have? 

  • What do you need?

  • What is about to expire?

 2.     Make a running list throughout the week prior to shopping:

  • Low or out of a product? 

  • Don’t have all the ingredients for a recipe? 

 3.     Look for ways to save:

  • Where do you shop? 

  • Do they have coupons and perks for membership?

  • What are the weekly BOGO deals?

4.     Start with protein and build meal from there

  • Proteins include animal-based (i.e., poultry, beef, pork, fish, eggs) and/or plant-based sources (i.e., tofu, tempeh, seitan, lentils, beans, peas).

  • Bulk meal prepping starches and having whole grains ready to go can give you a solid meal base to mix and match throughout the week.

  • Choose seasonings, sauces, and sides like vegetables to give flavor and variety to your meals.

5.     Check out recipes from cookbooks, websites like Tasty or Delish, or Pinterest

  • Try new recipes to keep food interesting and stay excited about eating.

  • Get comfortable with different cooking methods by starting 

 

Once you are at the grocery store, a great tip is to “start with perimeter”, but you can definitely shop more than just that. The perimeter has a lot of natural, minimally processed food options that are typically nutrient dense, and lower in saturated fat, sodium and added sugars.

Produce (fruits & vegetables)

  • Buying fresh produce in-season tends to be cheaper and higher quality

  • Produce is perishable, so try to buy just what you need for the week 

Protein 

  • Prioritize lean meats like chicken, turkey, and beef 

  • Buy skinless poultry 

  • Choose ground meats that are (85% or higher) 

  • Choose cuts with “loin” or “round” in the name to minimize saturated fat

  • Choose fatty fish such as salmon, mackerel, tuna and sardines for omega-3 fatty acids

  • Try plant proteins such as tofu, tempeh, seitan, plant-based patties

Eggs

  • There are no nutritional difference white or brown eggs

  • Conventional eggs will be inexpensive and readily available 

  • Cage-free vs. free-range eggs explains farming practices of how the hens were raised; no clear evidence one is a better choice

  • Choose omega-3 fortified eggs to increase healthy fats

  • Pasteurized eggs will likely be safer due to lower risk of salmonella foodborne illness 

Dairy

  • Select low-fat and fat-free versions of milk, yogurt and cheese to reduce saturated fat

  • Choose calcium-fortified soy milk or other non-dairy milk alternatives

  • Look for yogurts with lower amounts of added sugar

  • Choose Greek yogurts for higher protein content per serving

 

The aisles also contain some nutritious options and are shelf-stable. A great way to navigate these aisles are to have a list planned in advance and avoid mindless grazing and skimming (especially when hungry!).

Grain-Based 

  • Choose whole-grain foods such as bread, cereal, rice, pasta, and oatmeal to increase fiber intake

  • Consider convenience items like microwavable rice pouches or oatmeal cups to stay fueled amidst hectic schedules

Canned Foods

  • Choose reduced sodium/ no added salt canned vegetables

  • Choose reduced sodium/ no added salt canned beans 

  • Look for canned fruit in 100% juice without added sugar

  • Choose canned or in pouches of tuna or other fish

Oils and Spreads

  • For cooking and baking, choose liquid vegetable oils like olive and canola oil

  • Look for spreads that have 0 grams of trans fat 

Nuts and Seeds + Bars

  • Great source of fiber and protein

  • Choose lightly salted or unsalted to help reduce sodium

  • Look for bars with wholesome ingredients, lower added sugar and contains fiber

Condiments and Sauces

  • Choose items with more natural and wholesome ingredients, with minimal added sugars

  • Look for sauces and dressings that are olive oil based versus hydrogenated or saturated fats

Frozen

  • Choose plain frozen fruits (without added sugars) and vegetables

  • Avoid “par-fried” means the food was partially fried before being packaged

  • Look for lean meats without breadcrumbs or seasonings to reduce sodium

  • Choose frozen dinners without sauces or gravies and reduced sodium

Beverages

  • Prioritize water as much as possible

  • Choose 100% fruit juices that don’t contain added sugars

  • Choose reduced-sodium vegetable juices

  • Sports drinks can help athletes fuel and perform while training

  • Sodas and energy drinks can be high in added sugars, calories and often caffeine and sodium 

  • Alcohol is not nutrient dense and can add up in calories 

Once you are home, you can start meal prepping and preparing for the week. Unsure how to meal prep or still need help navigating the grocery store? Reach out to us and we can support you. 

 
WellnessTaylor Lilehealth, well-balanced, nutrient, nutrition, sports nutrition, health benefits, diet, dietitian, registered dietitian, sports dietitian, healthy habits, food, recipe, tayloredforperformance, taylored for performance, Taylored for Performance, nutritionist, Sports Nutritionist, sports nutritionist, certified sports dietitian, Dietitian, Nutritionist, energy, eating, athlete, athletes, athletic performance, elite athletes, improve health, drink, grocery store, grocery shopping, groceries, grocery shop, grocery store finds, pantry, fridge, shopping list, ingredients, recipes, BOGO deals, weekly ads, meal prep, cooking, produce, fruits, vegetables, protein, dairy, eggs, canned foods, aisles, oils, nuts, seeds, bars, frozen, meal prepping, meal plan, foods, fortified foods, hydration