Tips For Healthy Grocery Shopping

Grocery shopping can be overwhelming when trying to make healthy food choices. Try these tips to make your next trip to the store easier.

Tip 1: Plan ahead and make a list

“Planning meals helps you stick to a healthy eating plan,” said Richard Doscher, RD, CDN, Director of Nutrition & Food Services at Good Samaritan University Hospital. “Making a list before you go to the grocery store enables you to stay on course—buying the exact ingredients you need and reducing impulse purchases. You can also plan your meals around store specials to save money.”

Tip 2: Choose the right time to shop

Although not always easy with a busy schedule, finding time for grocery shopping can make it easier and more efficient for you to shop healthy. You can try to shop within an hour of the store opening. You can get restocked dairy, meat and seafood, and you will have fresher options than later in the day.

Shopping between 4 p.m. and 6 p.m., when people typically get off work and go to the store on their way home, will be a more hectic time to shop. But, if this is the only time you can shop, remember to be prepared with a list and buy the exact items you need. 

Tip 3: Avoid shopping when hungry

Shopping for groceries when hungry can lead to impulsive purchases. 

“You are more likely to buy foods that will satisfy a temporary craving,” said Doscher. “If you must go shopping before eating a meal, choose a healthy snack with protein and fiber first to keep you full until you get home.”

Tip 4: Know the store’s layout

Knowing where to get healthy food will keep you from wandering around aisles and buying food outside your list.

Grocery stores typically place produce at the front of the store when you first walk in, making it an excellent place to start shopping. Avoid the middle aisles with junk food and other highly processed, unhealthy items. Look instead for healthy staples like canned beans or whole-grain pasta.

Tip 5: Choose organic or local whenever possible

Organic meat, dairy, and produce items are more nutritious and have fewer pesticides, antibiotics, and other chemicals. Local farms are a great way to support farmers who do not use antibiotics or other chemicals in their products.

Tip 6: Choose the best produce 

“Eating healthy means most of your meals should include whole plant foods,” said Doscher. “Start adding more colorful vegetables to each meal.”

You may have heard of the “dirty dozen”—fresh fruits and vegetables that contain the most pesticides and are better to buy organic. According to the Environmental Working Group (EWG), a nonprofit environmental group, these fruits and vegetables contain the most pesticides:

1. Apples 
2. Bell and hot peppers 
3. Blueberries 
4. Cherries 
5. Grapes 
6. Green beans 
7. Kale, collard and mustard greens 
8. Nectarines 
9. Peaches 
10. Pears 
11. Spinach 
12. Strawberries 

According to EWG, these are “clean” fruits and vegetables: 

1. Asparagus 
2. Avocados 
3. Cabbage 
4. Carrots 
5. Honeydew melon 
6. Kiwi 
7. Mangoes 
8. Mushrooms 
9. Onions 
10. Papaya 
11. Pineapple 
12. Sweet corn 
13. Sweet peas (frozen) 
14. Sweet potatoes 
15. Watermelon 

In-season produce is usually more affordable and has a higher nutritional value than out-of-season produce. Canned or frozen produce is a good alternative if you cannot buy in-season fruits and vegetables—they are as healthy as fresh produce, do not spoil quickly, and may be more affordable.

Tip 7: Choose healthy proteins

Red meats like beef and pork tend to have more saturated fat than skinless chicken and fish. Saturated fats raise cholesterol and increase the risk of heart disease. Choose lean, skinless cuts if you buy meat.

Limit your consumption of meats with high sodium and preservatives like nitrate, including deli meats (cold cuts) and hot dogs.

If you are a vegan or a vegetarian, you can create healthy, protein-rich meals with tofu, beans and lentils. 

“Talk to your primary care physician who can recommend a dietitian you can work with to determine how much protein you need based on your lifestyle,” said Doscher.

Tip 8: Stick to your budget

A common misconception is that eating healthy means spending more money. Look at weekly sales and coupons and plan healthy meals around those options. Some people shop at more than one store to find the best deals. 

Many grocery stores start their new sales week on Wednesday, so you can get the best deals shopping mid-week. Wednesday also tends to be less busy since many people grocery shop on the weekend for the week ahead. 

You can also consider buying bulk items like walnuts, almonds, dried vegetables, beans, legumes, and rice, which are healthy, non-perishable and have long shelf lives.

Tip 9: Check the nutrition label

Nutrition labels can help you make healthy choices at the grocery store. For example, nutrition labels list ingredients from greatest to least. The higher up on the label an ingredient is, the more there is in the product. Labels can also help you stick to recommended daily values, which is especially important for avoiding high amounts of fat, sodium and sugar. 

Tip 10: Avoid junk food

Junk food—candy, cookies, chips—are not nutritionally dense, contain high sugar, fat, or salt, and leave you hungry again hours later. Also, items that may seem healthy, like energy bars, flavored yogurt or protein shakes, may be high in sugar or contain unhealthy ingredients.

“Making healthier food choices can help you maintain a healthy weight and lower your risk for health conditions, including heart disease, diabetes and stroke,” said Doscher.

Find Care at Catholic Health

Making healthier food choices can help you maintain a healthy weight and lower your risk for health conditions, including heart disease and diabetes. Talk to your PCP to create healthy lifestyle goals.

Find a Catholic Health doctor near you. Or call 866-MY-LI-DOC (866-695-4362).