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. 

Read labels

• Avoid trans fat, 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

• Try new things. Have you ever had a pomegranate or kale?

• Explore the healthy corner of the store.

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!