Part 3: Make a Plan

Grocery stores can be wonderful places to explore new foods. The average grocery store has over 10,000 different items. Some of these foods are healthy “everyday” food choices. Add these more often to your cart. Others are “sometimes” or “once in a while” foods. Add these foods less often.

Tips for Healthy Grocery Shopping:

1. Choose a low-stress time to grocery shop, if possible. Make sure you have enough time to do your shopping. Stressed grocery shopping can make it harder to stick to your healthy list.

2. Have a healthy snack before going to the grocery store. This will help you avoid buying less healthy foods on impulse.

3. Shop the outer edges of the grocery store. This is where you will find fresh produce, dairy, eggs, meats/poultry/seafood, and frozen fruits and vegetables. Go into inner aisles for specific items on your list, but not to browse.

4. Look for recipes or tips in the produce department. Stores often provide tips for cooking vegetables or a chart showing which fruits and vegetables are in season.

5. Look for products locally grown or raised. Locally grown produce and livestock can be more nutritious and tasty. Nutrients and flavor can break down during storage and transport. Locally grown food may also be grown more sustainably and buying it supports the community.

6. Sample healthy foods. Samples, such as cheese cubes or crackers with dip, can take the edge off in a portion-controlled serving. A bite-sized sweet treat can satisfy a craving and help you avoid picking up a larger version of that treat.

7. Avoid your weak areas. Avoid an aisle that has many unhealthy foods that you have difficulty resisting. Or, keep your eyes forward when walking by these foods.

8. Buy treats in small portions. Avoid the super-size trap of large portions of unhealthy food. Rather than buying a full tub of ice cream or a boxed brownie mix that will yield a full pan of brownies, get small-sized versions. Choose a single-serving ice cream or an individual brownie at the bakery.

9. Read labels. Many of the healthiest foods, such as fruits and vegetables, won’t have food labels at all. If they do, they only give a snapshot of the true value of the food.