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.