A Guide to Healthy Grocery Shopping

Young woman in supermarket on Bali island. Indonesia.

Good nutrition starts with smart choices in the grocery store. However, grocery shopping can be an intimidating and overwhelming experience for many people. Cooking up healthy meals is a challenge if you don’t have the right ingredients in your kitchen.

Let us look into a few basics of healthy grocery shopping, including how to choose nutritious foods, create a smart shopping list, and stock up so you can grocery shop less often.

Plan Ahead: The process starts even before you set out for the market, plan your meals for the week, and create a list to shop from. Fill your cart with plenty of fruits, vegetables, whole grains, dairy, lean meat, fish, poultry, beans, and nuts.

Produce: Spend the most time in the produce section, choose a rainbow of colorful fruits and vegetables. This reflects the different vitamin, mineral, and phytonutrient content of each fruit or vegetable.

Meat, Fish, and Poultry: Choose lean cuts of meat, opt for skinless poultry, and watch your portion sizes. Fishes are great sources of Omega-3 fatty acids, two servings in a week is great.

Dairy: Dairy foods are an excellent source of bone building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day.

Frozen Foods: Frozen fruits and vegetables (without sauce) are a convenient way to help fill in the produce gap, especially in winter. However, it is always advisable to choose fresh produce.

Canned and Dried Foods: Keep a variety of canned vegetables, fruits, and beans on hand to toss into soups, salads, pasta, or rice dishes. 

Keeping long-lasting items like canned beans and frozen fruit in your pantry and freezer can help cut back on grocery trips and ensure that you always have ingredients on hand to make a healthy meal or snack.


Sources: https://www.healthline.com/nutrition/healthy-grocery-shopping-guide#at-the-store

https://www.webmd.com/food-recipes/features/10-tips-for-healthy-grocery-shopping

Author: Pallabi Sinha

I am a Nutritionist with 6 years of expertise in the field. I have a knack of convincing people to switch to a healthier lifestyle.