Grocery shopping is more than just buying food—stores are designed to market products, both healthy and unhealthy, in the hopes you’ll fill your cart. To help you shop smarter and make nutritious choices, we’ve put together some practical tips for your next grocery trip: 

  1. Plan Ahead. Prepare by creating a weekly menu or shopping list to keep you focused. A list helps you avoid buying unhealthy items you don’t need. 
  2. Don’t Shop Hungry. Shopping on an empty stomach can lead to impulse buys. Eat beforehand to stick to your plan. 
  3. Read Nutrition Labels. Ingredients and nutrient content can vary between brands and how items are prepared. Compare labels and choose options with lower amounts of sodium, saturated fat, trans fat, and added sugars. 
  4. Start at the Perimeter.Fresh produce, dairy, lean meats, and seafood are usually stocked around the store’s outer aisles. These sections offer fresher, less processed options compared to the middle aisles. 
    1. Choose seasonal produce. 
    2. Move to the inner aisles for canned goods like beans, no-sugar-added fruits, and no-salt-added vegetables. 
    3. Opt for whole grains by checking that “whole grain” is the first ingredient listed. Whole grains provide more fiber and essential nutrients compared to refined grains, keeping you fuller for longer and making them a healthier choice overall. 
    4. Finish in the frozen aisle for frozen fruits and vegetables, which are just as nutritious as fresh and last longer. Look for options with the least sodium. 
  5. Consider Shopping Online. Online shopping can help you avoid impulse buys and make healthier choices with fewer distractions. It also gives you time to compare products and nutrition labels at your own pace, making it easier to stick to healthier choices. 

Grocery shopping can be overwhelming with so many choices, but a little planning goes a long way. This article offers practical tips to help you shop efficiently and make healthier choices, such as planning ahead, reading nutrition labels, and starting your trip around the store’s perimeter. By sticking to these strategies, you can shop with confidence, avoiding impulse buys and ensuring you bring home nutritious foods for your family.