Supermarket Tour: Ways to Shop Healthy!
Make a list
- Be organized to keep from buying items you do not need.
Shop the ads
- Stretch your food budget, look for coupons.
- Some claims are not 100% truthful, always read the food label on the side of the box.
Fill your cart with color
- Try to fill half of your grocery cart with fruits and vegetables.
- Choose a variety of colors, especially dark greens and purples.
Shop the perimeters
- Pick fruits and vegetables in produce that add color.
- Next, go for fresh meat and dairy products in the back and side.
- Finally, check out the bread aisle.
- Avoid transfat, go low on saturated fat (keep it less than 15% of daily value).
- The first ingredient listed on the food label is what product is the main ingredient—look for the word whole wheat or whole grain.
Understand fresh versus frozen versus canned
- Frozen produce is a great alternative to canned, and sometimes even fresh.
- Canned produce has added salt to help preserve the food, aim for products with less than 20% of daily value for sodium.
Fewer processed meats
- Avoid processed meats such as sausage, bacon, lunch meats and breaded meat products.
- Buy meat as simple as you can.
Alternatives for snack items
- Buy baked chips versus the regular.
- Go for pretzels or popcorn. Do not forget fruits and veggies make great snacks too!
- Keep snacks less than 200 calories per serving.
Have an open mind
Ask the dietitian
- Many grocery stores have a registered dietitian available to answer questions such as where to find low-sodium foods, Greek yogurt, and chia seeds!