Tips for Grocery Shopping [PDF]

10 Tips for Grocery Shopping
1. Plan ahead by using a shopping list.
Make your shopping list based on the menus and stick to the list once
you get to the store. Sticking to a pre-planned list will help you avoid
purchasing items that your waist.
2. Shop the perimeter of the store to include
all food groups.
The perimeter is usually where you will find naturally nutrient-rich
foods. Choose fresh, whole, unprocessed foods as much as possible.
These foods are typically higher in fiber, lower in sugar & salt, and
more nutrient dense.
3. Choose a colorful array of fresh fruits and
vegetables.
Fresh produce is typically packed with nutrients and fiber; the more
colorful your intake, the more vitamins & minerals you consume.
Frozen produce can have a similar nutrient profile to fresh as long
as nothing has been added to it (i.e. sauces, gravies, syrups). Canned
vegetables tend to be high in sodium, but there are some lower
sodium options available.
4. Choose whole grains products with good
sources of dietary fiber.
Whole grain products are typically higher in fiber and will take
longer for the body to digest, keeping you satisfied longer. Beware
of breads, cereals, and other grain products that claim to be made
from whole grains but are not high in fiber. Select only high fiber
whole grains that list whole grain flour as the first ingredient. Choose
breads that contain at least 2 grams of dietary fiber per slice and
cereals that contain at least 3 grams of fiber per serving.
5. Choose fat free or low fat dairy products.
Fat free and low fat dairy products contain the same amount of
“good stuff” (i.e. calcium, vitamins A & D) as full fat dairy products
without the extra fat and calories. Select skim or 1% milk, low fat
yogurts and cheeses.
6. Choose lean protein sources.
Consume breast or white meat poultry without the skin. Select lean
cuts of beef and veal, without much marbling, lean center cuts of
pork and lamb. Any type of fish can be used, but make sure to vary
the types of fish consumed because of the risk of contaminants.

7. Consider meat alternatives such as beans,
soy and tempeh.
These include legumes (beans, peas, and lentils), soy protein (tofu,
soybeans), natural peanut or almond butter and other products.
Many of these are low in saturated fat and sodium, contain little
to no cholesterol, and are high in fiber.
8. Choose heart healthy fats such as olive
and canola oils.
All fats are not created equal. Saturated and trans fats can increase
your risk for heart disease by adversely affecting the cholesterol
levels in your blood. Monounsaturated fats, such as olive, canola &
peanut oils, are considered the most heart friendly fats and are the
fats recommended for consumption. However, it is important to
remember that all fats contain the same amount of calories per
gram, therefore fat, regardless of the type, must be used sparingly.
9. Choose beverages wisely avoiding corn
syrups and sugars.
Many people consume a large number of calories through beverages
without realizing it. These calories are typically referred to as “empty
calories” because they provide little nutritional value. Beverages that
fall into this category include alcohol, regular soda and other sweetened
beverages like juice mix, Kool-Aid, sweet tea, sports drinks, etc.
Limit your intake of these beverages to avoid excess calorie intake.
If consuming alcohol, do so in moderation (see section on alcohol in
Chapter 12, Enemy Agents). If drinking juice, ensure it is 100% fruit
juice and remember that it is more beneficial to eat the piece of fruit
than to drink the juice.
10. Choose comfort foods with discretion
by reviewing Nutrition Labels.
You don’t need to completely give up “junk food” (chips, cookies, ice
cream, etc.); just enjoy these foods less frequently and in moderate
portions. If you will be tempted to eat these foods on a daily basis,
don’t keep them in the house. For example, if you love ice cream but
know you will eat it every night if it’s in the freezer, don’t buy it and
go out for an ice cream cone once in a while.