Shoppers looking to make healthier choices at the grocery store can benefit from preparation and strategic planning, according to Carey Grieves, a Health Coach with ThedaCare.
Grieves said that many products are designed to encourage overconsumption and are often promoted in prominent locations with attractive packaging. “Some products are made to keep you wanting to eat more,” she said. “They’re also heavily marketed and wrapped in eye-catching packaging that’s featured in prominent locations throughout the store.”
To counter these tactics, Grieves recommended shoppers bring a list and develop a meal plan before heading out. “Having a meal plan can help you avoid the need for convenience foods like frozen pizza or a trip through the drive-thru,” she said. “As you craft your plan, consider your schedule. For example, if your evening is packed with after-school activities, maybe you’ll want to plan a slow cooker meal for that night. You also might want some quick go-to options such as tacos made with ground turkey or whole-wheat spaghetti.”
Grieves suggested focusing shopping efforts on the perimeter of the store, where produce, meats, dairy and frozen foods are usually located. “That’s not to say there’s no value on the shelves in the middle,” she said. “If you stick mostly to the perimeter, you’re more likely to fill your cart with the items you need for a healthy diet.”
In each section of the grocery store, Grieves provided specific tips:
– In produce: Select fruits and vegetables that are in season for better taste and lower prices. “Try to select in-season produce,” Grieves said. “It’s abundant and likely cheaper than when it’s off season. Plus, it will taste better.”
– For whole grains: Choose items like whole-wheat bread, brown rice and grains such as quinoa or barley for added fiber.
– When choosing cereal: Seek out options low in sugar but high in fiber; eating cereal with milk can provide additional protein.
– Dried and canned goods: Stock up on beans, lentils and tomatoes but look for low-sodium options without added sugars.
– Baking aisle: Opt for natural sweeteners like molasses or pure maple syrup instead of processed sugars but use all sweeteners sparingly; keep various spices on hand to reduce sodium intake.
– Snacks: Select high-protein and high-fiber options such as unsalted nuts or popcorn.
– Drinks: Avoid fruit juices due to their high sugar content; instead try unsweetened sparkling water or iced tea.
– Protein sources: Choose lean meats while limiting processed varieties like sausage or deli meats.
– Dairy products: Pick low-fat versions without added sugar; yogurt and kefir offer probiotics beneficial for gut health.
– Frozen foods: Frozen fruits and vegetables are nutritionally comparable to fresh ones.
“Grocery shopping doesn’t have to be a stressful task,” Grieves said. “A little prep and planning can go a long way to enjoying a healthier grocery shopping experience.”