Healthy Grocery Store Tips

Submitted by Kelly Devine Rickert, MS, RDN, CSSD, LDN, Registered Dietitian/Health Coach, Franciscan WELLCARE

Cheers to healthier shopping!

1. SHOP THE PERIMETER of the grocery store for nutrient dense foods (Produce, Meats/Seafood/Poultry, Dairy)
2. PLAN AHEAD. Create weekly menus based on seasonal foods/sales and make a grocery list BEFORE shopping
3. NEVER SHOP HUNGRY. Avoid purchasing High Calorie/High Fat foods by eating a small snack before going shopping
4. CHOOSE WHOLE GRAINS instead of refined grains for more fiber, B-vitamins, and minerals
5. READ NUTRITION LABELS CAREFULLY. Choose nutritious products with less fat, saturated fat, trans fat, sugar, and sodium
6. CHOOSE WHOLE GRAINS instead of refined grains for more fiber, B-vitamins, and minerals

Produce
Here’s where we make ½ of our plate fruits and vegetables

• Choose a RAINBOW of colorful produce rich in vitamins, minerals, and phytochemicals
• Purchase produce that is in season for maximum flavor & value

Wash produce under running tap water just before consuming it as it will spoil faster when washed

Meats/Seafood/Poultry
Go LEAN with PROTEIN

• Choose boneless skinless chicken breasts and turkey cutlets, lean beef and pork, and seafood rich in omega-3 fatty acids, such as salmon and trout
• Eggs are a great, inexpensive protein source
• Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying
• Avoid processed meats high in sodium such as ham, sausage, frankfurters, and luncheon or deli meats
• Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don’t drip onto other foods

Dairy
Dairy foods are an excellent source of bone-building calcium and vitamin D

• Select non-fat or low fat dairy options
• Aim for 3 servings per day
• Good sources include 1% or fat-free milk, yogurt, and cheese
• Make this section of the store the last on your shopping list and refrigerate promptly