Being a smart shopper can be tricky these days. Bulk food stores, grocery stores and for sure convenience stores are loaded with not-so-smart choices that can make your grocery cart overflow with empty calories. Smart shopping means making choices that fuel your family with nutrient rich foods that provide the energy we need to power through the busy days.
THE TOP SMART SHOPPING TIP!!
Organize your grocery shopping list by aisle.
You may even find your list has you making a square in the store rather than zig zagging up and down the center aisles! For real, each aisle is filled with so many choices – and not all of them are good for your pocketbook or your waistline. Follow these tips for filling your shopping cart with the healthiest foods from the grocery store aisles. Scroll down for the video peek into my grocery bags!
Produce
The produce section is probably your first stop at the grocery store and the place you should be spending the most time! In the produce area, choose enough fruits and veggies to feed your family for the week. Once in awhile, choose something you haven’t had before to try new things!
- Fruit: bananas, apples, oranges, watermelon, strawberries, blueberries
- Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks, cauliflower, colored peppers
Breads
Be a smart shopper when you are looking at ingredients lists! On bread labels, check that the words “whole wheat” or “whole wheat flour” are the first ingredient on the label. Choose whole-grain breads that contain at least 3 to 4 grams of fiber and have fewer than 100 calories per slice.
- Whole wheat bread, pita pockets, and English muffins
- Whole-grain tortillas
Meat and Seafood
When you buy red meat, choose the leaner cuts. Look for the ones with very little marbling from fat. Choose ground chicken or ground turkey breast instead of ground beef because these are much lower in fat. Getting creative with seasonings and condiments will get you plenty of flavor without the fat.
- Skinless chicken or turkey breasts
- Ground turkey or chicken
- Salmon, halibut, trout, mackerel, or your favorite seafood
- Reduced-sodium, nitrate free lunchmeat
Pasta and Rice
Like with breads, whole grains in the pasta aisle will be the better choice for your health and waistline.
- Brown rice
- Quinoa
- Whole wheat or whole-grain pasta
Oils, Sauces, Salad Dressings, and Condiments
Be careful with sauces and condiments! So many are surprisingly high in sodium and sugar. Keep an eye out for sugar-free varieties and check the sodium levels, especially if you’re cutting back on salt.
Replace mayonnaise and other high-fat condiments with options like salsa and hot sauce, or choose light mayonnaise. Look for yogurt based salad dressings in the produce department or make your own!
- Tomato sauce (low sugar)
- Mustard
- Barbecue sauce
- Red-wine vinegar
- Salsa
- Extra virgin olive oil, coconut oil, canola oil, nonfat cooking spray
- Yogurt based salad dressings
- Hot pepper sauce
Cereals and Breakfast Foods
The cereal aisle is dangerous!! You want to make sure you are buying cereals and cereal bars that are high in fiber and low in sugar. Make your own overnight oats as an alternative.
- Whole-grain or multigrain cereals
- Steel-cut, instant oats – try baked oatmeal!
- Whole-grain snack bars
Canned Goods
- Diced or whole peeled tomatoes
- Tuna or salmon packed in water
- Low-sodium broths & soups
- Black, kidney, or garbanzo beans;
- Diced green chilies
Frozen Foods
- Frozen vegetables: broccoli, spinach, peas, and carrots (skip the sauces)
- Frozen fruit: strawberries, raspberries, blueberries (no added sugar)
- Frozen shrimp
- Whole-grain waffles
- Whole-grain vegetable pizza (cauliflower crust!)
Drinks
- WATER!
- Unsweetened green and flavored teas
- Sparkling water
Dairy, Cheese, and Eggs
- Skim or low-fat milk or almond milk
- 0% or 2% Greek yogurt
- Fat-free or low-fat cottage cheese
- Low-fat cheese or string cheese snacks
- Eggs or egg substitutes
- Unsalted butter
Snacks and Crackers
- Whole-grain crackers
- Nuts: go for roasted & unsalted almonds, cashews, walnuts, peanuts, pecans, or pistachios
- Seeds are great salad toppers! Sunflower seeds, sesame seeds, whole or ground flaxseeds
- Peanut butter, almond (check ingredients!)
- Hummus to go with your veggies
- Dark chocolate (containing more than 70% cocoa)