Grocery Shopping Guide

This guide provides strategies for efficient, nutrition-focused grocery shopping that helps you select nutritious foods while staying within your budget and time constraints.

Before You Shop

Preparation Checklist

List Organization

Organize your shopping list by store section to shop efficiently: - Produce - Protein foods (meat, seafood, plant proteins) - Dairy and alternatives - Frozen foods - Grains and staples - Canned and jarred goods - Condiments and oils - Other household items

Navigating the Store

General Store Navigation

Shop the Perimeter First - Most whole, unprocessed foods are located around the store’s edges - Fill your trolley with perimeter items before heading to interior aisles - This naturally emphasizes fresh foods in your shopping

Be Strategic About Center Aisles - Enter with specific items in mind - Focus on minimally processed staples - Avoid lingering in aisles with primarily ultra-processed options - Look up and down (less processed options are often on higher or lower shelves)

Shop with a Time Buffer - Allow enough time to read labels and make thoughtful choices - Rushing often leads to grabbing familiar but less nutritious options - If truly pressed for time, stick to your list and focus on perimeter sections

Produce Section Strategies

Prioritize Variety - Aim for different colors and types - Challenge yourself to try one new vegetable or fruit each week - Remember frozen and canned options count toward variety too

Consider Seasonality - Seasonal produce typically offers better flavor, nutrition, and value - Ask produce staff what’s in season if you’re unsure - Be flexible with meal plans to take advantage of seasonal items

Assess Quality Efficiently - For leafy greens: Look for vibrant color and crisp leaves - For fruits: Check for appropriate firmness and aroma - For vegetables: Look for bright colors and firm texture

Balance Convenience and Cost - Pre-cut produce costs more but may be worth it if it means you’ll eat more vegetables - Consider which items you’ll realistically prepare and which are worth buying pre-prepped - Whole heads of lettuce and intact vegetables typically last longer than pre-cut

Protein Section Strategies

Compare Similar Options - Look at cost per serving rather than package price - Compare nutrition information between similar products - Consider preparation time and versatility

For Animal Proteins: - Look for leaner cuts for everyday meals - Consider less expensive cuts for slow cooking - Check for minimal processing in poultry and meat products - Look for sustainable seafood certifications when possible

For Plant Proteins: - Compare sodium content in canned beans (or choose no-salt-added) - Check ingredient lists on plant-based meat alternatives - Look for minimally processed tofu, tempeh, and legumes - Compare protein content across different options

Grain and Staples Strategies

Check Ingredient Lists - For bread, cereals, and grain products, look for: - Whole grain as the first ingredient - Minimal added sugars - Short, recognizable ingredient lists - Higher fiber content

Compare Similar Products - Look at fiber content between similar grain products - Check sodium levels, especially in savory grain products - Compare added sugar content in cereals and granolas - Consider cost per serving for bulk vs. packaged grains

Balance Convenience and Processing - More convenient options (quick-cook, individual portions) typically cost more - Consider where convenience matters most to you - Bulk bins often offer better value for grains and legumes

Dairy and Alternatives Section

Compare Nutritional Profiles - Check protein content across milk alternatives - Look at added sugar content in yogurts - Compare calcium and vitamin D levels in plant-based alternatives - Consider fat content based on your nutritional needs

Check Ingredient Lists - Look for minimal ingredients in yogurt - Check for added thickeners and stabilizers - Be aware of added flavors and sweeteners

Consider Functional Benefits - Look for probiotic cultures in yogurt if gut health is a priority - Consider fortified options if using as a primary calcium source - Think about how the product will be used (cooking, drinking, etc.)

Frozen Section Strategies

Look Beyond the Front of Package - Check ingredient lists on frozen meals and prepared foods - Compare sodium content across similar options - Look at added sugar in frozen breakfast items and desserts

Prioritize Minimally Processed Options - Plain frozen fruits and vegetables - Unseasoned frozen proteins - Simple frozen grains without sauces

Check for Added Ingredients - Look for vegetables without added sauces or seasonings - Check for added sugars in frozen fruits - Be aware of sodium in frozen convenience meals

Canned and Packaged Foods

Compare Similar Products - Look for lower sodium options - Check for added sugars - Compare fiber content - Review ingredient lists for additives

Look for Minimal Processing - Choose options with recognizable ingredients - Consider products with shorter ingredient lists - Look for minimal added oils, sugars, and salt

Check Different Locations - Similar products may appear in multiple sections with different pricing - International food aisles often have better prices on certain items - Bulk sections typically offer better value for staples

Label Reading Refresher

Nutrition Facts Panel Priorities

Serving Size - Check if it reflects the amount you’ll actually eat - Adjust nutrition information if your portion differs - Compare serving sizes between similar products

Nutrients to Limit - Sodium: Aim for less than 20% DV per serving for most items - Added Sugars: Look for minimal added sugars, especially in savory foods - Saturated Fat: Compare between similar products

Nutrients to Emphasize - Fiber: Higher is generally better, especially in grain products - Protein: Compare across similar products - Vitamins and Minerals: Particularly important in plant-based alternatives

Ingredient List Review

Order Matters - Ingredients are listed in descending order by weight - First 3-5 ingredients make up the majority of the product - Check for whole food ingredients at the beginning

Red Flags - Multiple types of added sugars - Lengthy lists of additives - Partially hydrogenated oils - Artificial colors and flavors (if you prefer to avoid them)

Positive Indicators - Short, recognizable ingredient lists - Whole food ingredients - Minimal added sweeteners and refined oils

Budget-Friendly Shopping

General Saving Strategies

Plan Around Sales - Review flyers or apps before shopping - Be flexible with meal plans to incorporate sale items - Stock up on non-perishable staples when on sale

Consider Price Per Serving - Calculate cost per meal rather than package price - Factor in nutrient density when assessing value - Consider how filling and satisfying foods are relative to cost

Reduce Food Waste - Buy only what you’ll realistically use - Have plans for using leftovers - Store foods properly to maximize shelf life - Freeze items before they spoil

Budget-Friendly Nutritious Foods

Proteins - Eggs - Canned tuna and salmon - Dried or canned beans and lentils - Whole chickens (versus pre-cut parts) - Frozen edamame - Tofu

Vegetables and Fruits - Seasonal produce - Frozen vegetables and fruits - Canned tomatoes - Carrots, cabbage, and other longer-lasting vegetables - Bananas, apples, and oranges (generally more economical)

Grains and Starches - Brown rice - Oats - Potatoes and sweet potatoes - Whole grain pasta - Popcorn kernels (for whole grain snacking)

Dairy and Alternatives - Plain yogurt in larger containers - Milk or alternatives in larger formats - Block cheese versus pre-shredded

Store Brand Considerations

Good Store Brand Bets - Frozen fruits and vegetables - Canned beans and tomatoes - Basic dairy products - Grains and pasta - Nuts and seeds

When Brand Names Might Matter - When specific ingredients or sourcing is important to you - When you’ve noticed quality differences - When specialized products have no store equivalent

Special Dietary Considerations

Plant-Based Shopping

Protein Focus - Legumes (beans, lentils, peas) - Tofu, tempeh, and edamame - Seitan and other wheat proteins - Nutritional yeast - Plant-based protein powders if needed

Nutrient Considerations - Calcium-fortified plant milks and yogurts - Iron-rich foods (lentils, tofu, spinach) - Omega-3 sources (walnuts, flaxseeds, chia seeds) - B12-fortified foods or supplement - Iodine sources (seaweed, iodized salt)

Gluten-Free Shopping

Label Reading - Look for certified gluten-free labels - Be aware of cross-contamination warnings - Check ingredients for hidden gluten sources

Nutritious Gluten-Free Grains - Brown rice - Quinoa - Buckwheat (despite the name, it’s gluten-free) - Millet - Certified gluten-free oats

Low-Sodium Shopping

Fresh Is Best - Focus on fresh or frozen vegetables without sauces - Choose fresh meats over processed or cured - Prepare more foods from scratch

Label Priorities - Compare sodium content between similar products - Look for “no salt added” or “low sodium” versions - Be particularly careful with soups, sauces, and prepared foods

Family Shopping with Picky Eaters

Bridge Foods Strategy - Identify acceptable foods in each category - Look for variations that are slightly more nutritious - Find compromise products that everyone will eat

Involvement Approach - Let children choose between acceptable options - Look for opportunities to introduce new foods alongside favorites - Consider presentation and packaging that might increase acceptance

After Shopping

Food Storage Basics

Produce Storage - Store most fruits and vegetables in the refrigerator crisper - Keep bananas, tomatoes, potatoes, onions, and garlic at room temperature - Store herbs with stems in water or wrapped in damp paper towels - Keep ethylene-producing fruits (apples, bananas) away from sensitive produce

Protein Storage - Refrigerate or freeze meat and seafood promptly - Store tofu and tempeh according to package directions - Keep eggs in their original carton in the main part of the refrigerator - Store nuts and seeds in airtight containers, refrigerate for longer shelf life

Grain Storage - Store most grains in airtight containers in a cool, dry place - Refrigerate whole grain flours for longer shelf life - Keep bread at room temperature for short-term use or freeze for longer storage

Food Preparation After Shopping

Immediate Prep Tasks - Wash and dry salad greens - Cut vegetables for snacking - Portion items for freezing if needed - Prepare any components for upcoming meals

Create Visible Options - Keep washed fruit visible for snacking - Store cut vegetables at eye level in clear containers - Make nutritious options the most accessible

Shopping List Template

Produce

• Leafy greens: _______________
• Cruciferous vegetables: _______________
• Orange/yellow vegetables: _______________
• Red vegetables: _______________
• Green vegetables: _______________
• Alliums (onions, garlic): _______________
• Fruits: _______________
• Fresh herbs: _______________

Protein Foods

• Animal proteins: _______________
• Plant proteins: _______________
• Eggs: _______________
• Nuts and seeds: _______________

Dairy and Alternatives

• Milk/alternatives: _______________
• Yogurt/alternatives: _______________
• Cheese/alternatives: _______________

Grains and Starches

• Bread products: _______________
• Cooking grains: _______________
• Pasta/noodles: _______________
• Starchy vegetables: _______________

Frozen Foods

• Vegetables: _______________
• Fruits: _______________
• Convenience items: _______________

Canned and Jarred

• Beans: _______________
• Tomato products: _______________
• Other vegetables: _______________
• Fish: _______________
• Broths/stocks: _______________

Condiments and Oils

• Oils: _______________
• Vinegars: _______________
• Sauces: _______________
• Herbs and spices: _______________

Other Items

Remember that grocery shopping is a skill that improves with practice. Each shopping trip is an opportunity to refine your approach and make adjustments based on what works for your specific needs, preferences, and circumstances.