Are you terrified of healthy Grocery Shopping because you feel like it’s impossible to make healthy decisions? Do you stand in the aisle for hours unsure of what foods are good for your body and which ones will sabotage your health goals? It doesn’t have to be hard to do healthy food shopping! In this definitive guide, we’ll give you all the tips and tricks so that walking into a store never has to give you anxiety ever again. With our expert advice, from making smart choices at the checkout line, and reading nutritional labels intelligently to picking produce wisely – we’ll help empower and educate you so that taking control of your diet is easy!
Healthy grocery shopping tips
- Make a list: Take some time to plan your meals for the week and make a buying list before you go to the store. This will not only save you time but also prevent you from making impulse purchases of unhealthy foods.
- Shop the perimeter: The healthiest options in the grocery store are often found on the outer aisles – fresh produce, lean proteins, and dairy are typically located here.
- Choose whole foods: Instead of reaching for packaged or processed items, opt for whole foods like fruits, vegetables, and grains. These are less likely to have sugars, chemicals, and other ingredients that are bad for you added to them.
- Read labels carefully: When you buy prepared foods, read the nutrition facts and list of ingredients. Stay away from foods that have a lot of extra sugars, fats that are bad for you, and artificial ingredients.
- Buy in bulk: Think about buying things in bulk, especially things you use every day, like nuts and grains. This can save you money and prevent unnecessary trips to the grocery store.
- Don’t shop when hungry: When you’re hungry, you might buy bad snacks or foods that are quick and easy but not good for you on the spot.
- Try new things: Try out new foods and ideas without being afraid. Trying different fruits, vegetables, and whole grains can add variety and nutrition to your diet.
What to buy when grocery shopping
- Fruits and vegetables: Try to fill up half of your cart with different colored fruits and veggies. These give you fiber, vitamins, and minerals that your body needs to stay healthy.
- Lean proteins: Pick protein choices that are low in fat, like fish, chicken, beans, and tofu. These have less saturated fat and give you nutrients that your muscles need to grow and heal.
- Whole grains: Instead of refined carbs, look for bread, pasta, and rice that are made with whole grains. These give you more fiber and calories, which will help you feel full for longer.
- Healthy fats: Eat more avocado, nuts, seeds, and olive oil, which are all good sources of healthy fats. These give your heart the healthy fatty acids it needs.
- Dairy or dairy alternatives: If you consume dairy products, opt for low-fat options like yogurt, cottage cheese, and milk. There are also non-dairy options, such as almond or oat milk.
- Snack smart: Instead of artificial snacks like cookies or chips, eat fresh fruit, nuts, or air-popped popcorn as a healthy snack.
A healthy grocery shopping list:
- Apples
- Bananas
- Broccoli
- Spinach
- Chicken breasts
- Salmon fillets
- Black beans
- Quinoa
- Whole grain pasta
- Olive oil
- Almond milk
- Greek yogurt
How to grocery shop cheap and healthy
To save money, plan meals around seasonal produce, as it is often cheaper to buy fruits and vegetables during their peak season. In ads or online, look for deals and coupons on healthy foods. These foods are often just as healthy as fresh ones and can be cheaper if you buy them frozen. Save extra for later use and only use what you need.
Buy in bulk to save money in the long run, and if buying a lot is too expensive, split the cost with family or friends. Store brands are often just as healthy and nutritious as name brands but cost less.
Healthy food list for grocery shopping
- Bananas
- Carrots
- Bell peppers
- Chicken breasts
- Tofu
- Brown rice
- Lentils
- Olive oil
- Almond butter
How to save money grocery shopping on a budget
- Plan meals around sales: When making your shopping list, take note of which healthy foods are on sale and plan your meals accordingly.
- Buy locally and in-season: Local farmers’ markets or produce stands often have fresh, seasonal items at lower prices. Plus, you’re supporting local businesses!
- Shop at discount stores: Discount grocery stores may have fewer options, but they often offer lower prices on healthy foods.
- Use coupons and loyalty programs: At the food store near you, don’t be afraid to use coupons or join loyalty programs. These can help you save even more money on things you already buy.
- Be mindful of portion sizes: To save money, buy more things that don’t go bad quickly, like nuts and grains. But watch the amount sizes so you don’t waste food.
Healthy Grocery Shopping for one person
To reduce food waste, buy fresh meats and vegetables in smaller amounts before they spoil. Cook larger meals and freeze leftovers for later meals. Consider buying frozen fruits and vegetables for convenience and cost savings.
Don’t be afraid to buy one item at a time, as stores often sell different types by the piece, allowing you to try new things without purchasing the entire package.
Stay away from processed foods and sugars
Processed foods:
These often have a lot of salt, sugar, and fats that are bad for you. Instead of buying packaged snacks or meals, opt for whole-food options.
Added sugars:
Keep an eye out for added sugars on nutritional labels. These things can make you gain weight and raise your risk of getting long-term illnesses.
How to store groceries to keep them fresh
- Fruits and vegetables: Store these in the refrigerator, preferably in a crisper drawer or wrapped in paper towels to absorb excess moisture.
- Meat, poultry, and fish: These should be stored in the coldest part of your fridge and consumed within 1-2 days. If you’re not going to use it right away, put it in the freezer.
- Bread and grains: Let bread sit out at room temperature or freeze it if you’re not going to use it soon. The best way to store grains like rice and quinoa is in a cool, dry place with a lid that keeps air out.
- Nuts and seeds: Keep them in the fridge or freezer to keep them from getting bad.
- Milk and dairy: Keep these items in the fridge and eat them before the date on the package says they go bad. Alternatives that don’t contain milk may last longer.
Healthy grocery shopping while on a vegetarian or vegan diet
Tofu, tempeh, beans, lentils, quinoa, and other plant-based foods can be used in place of meat in meals. Bean or oat milk are plant-based milks that vegans can use. Processed foods may have ingredients that are bad for you.
So stay away from them. Choose whole foods instead of processed vegan and vegetarian choices, which may have ingredients that are bad for you.
How to grocery shop for special dietary needs
- Gluten-free: Look for gluten-free options like brown rice, quinoa, and legumes instead of traditional wheat-based products.
- Dairy-free or lactose intolerant: opt for dairy-free alternatives like almond or oat milk, and choose plant-based sources of calcium and vitamin D.
- Low sodium: Avoid processed foods as much as possible and choose fresh or frozen veggies, fruits, and lean proteins instead. Watch out for extra salt in sauces and seasonings.
Tips for healthy grocery shopping
- Before you go to the store, make a list of the things you want to buy.
- Don’t go shopping when you’re hungry to avoid getting unhealthy snacks.
- Read nutritional labels and ingredient lists to make informed choices.
- Buy in bulk or split costs with family and friends for larger quantities of healthy items.
- Take advantage of discounts, sales, coupons, and loyalty programs for additional savings.
Overall, planning, being mindful of choices, and taking advantage of deals can help make healthy grocery shopping both affordable and convenient. No matter your dietary preferences or restrictions, there are always ways to make smart and budget-friendly choices at the grocery store. You can stick to a healthy diet and save money at the same time by using these tips when you go food shopping. Have fun shopping! So don’t forget to plan.