Grocery shopping for food can be both fun and overwhelming at the same time. There are so many options at the store to choose from. You might find it difficult at times to know what to buy for you and/or your family, especially with new products constantly appearing on the shelves. How do you know what options are smart choices, and what’s the best way way to shop for food?
General Grocery Shopping Guidelines
Before you start grocery shopping, there are a few things to consider that will make your shopping trip a little easier. Going into the store with a plan will make things quicker, easier and more efficient.
- Plan your meals for the week and shop from a list. This may take a little time, but knowing what you want before you walk in the store is a plus. It can also deter you from buying what you don’t need and spending extra money.
- Shop the perimeter of the store. By doing this, you’ll primarily shop from produce, meats and dairy. These are the basics of a healthy a diet.
- Fresh is always best, but you can also choose from convenience foods. Spend a lot of time loading up on fresh fruits and vegetables.
- Look at product labels! Some foods or ingredients can be deceiving. Make sure the product fits in line with your nutritional needs and preferences.
Top Items to Look For
Produce
These enrich your diet with vitamins, minerals, nutrients and protective antioxidants.
- Pre-bagged salad, coleslaw and lettuce varieties can be used for a quick meal or side.
- Baby carrots, pre-cut celery or chopped peppers can be used with high-protein dips for an easy addition to lunch.
- Use cabbage, bell peppers and cucumbers as grains. For example, top cucumber rounds with egg salad or cheese. Use a piece of lettuce and put in a scoop of taco meat. Use bell pepper slices to dip in chicken salad.
- Fresh herbs are a healthy, delicious and natural way to flavor food.
Meat, Seafood and Deli Counter
- Choose lean cuts of beef and pork such as sirloin or pork loin.
- Lean ground meat options can be ground sirloin, ground turkey or ground chicken.
- Boneless, skinless chicken breasts are a great option, as well as rotisserie chicken. Add these to salads, wraps or sandwiches.
- Try fresh seafood such as salmon, tilapia, cod, red snapper, shrimp, lobster and crab for a heart-healthy protein source.
- Sliced deli chicken breast, lean ham and turkey work well in salads, wraps and roll ups.
Dairy, Eggs and Cheese
Low-fat dairy options can provide lots of protein and calcium.
- Try light yogurt or light Greek yogurt topped with berries.
- Pair low-fat cottage cheese with veggies and a whole grain for a full meal.
- Eggs are quick protein sources to make. Scramble them for breakfast or have a high-protein egg as a snack.
Baking Aisle and Breads Aisle
- Use whole grain options when available. Whole grain pasta and brown rice provide increased fiber and nutrition.
- Instead of rice, try quinoa, which is higher in protein and fiber.
Frozen Section
- Stock up on frozen veggies! They’re cheap, nutrition-packed and make an easy snack when you’re in a pinch.
- Frozen edamame is a tasty, healthy snack.
- Frozen proteins:
- Frozen chicken tenderloins or fish – use for an easy main course!
- Frozen pre-cooked shrimp and baby shrimp can be easily added to a stir fry or salad.
- Frozen lean hamburger patties make a perfect protein-packed meal.
The sky is the limit at the grocery store. Don’t be afraid to try something new and find different options that will work for you and your family. Turn your next trip to the grocery store into a fun-filled food adventure for everyone!
