Smart Shopping: Making Healthy Choices at the Grocery Store 

Grocery shopping is more than just filling a cart—it’s an opportunity to make choices that fuel your body and support your well-being. With endless options on the shelves, it’s easy to feel overwhelmed by food labels, marketing claims, and tempting ultra-processed foods. However, with a little planning and knowledge, you can navigate the aisles with confidence, selecting foods that nourish you and your family.  

We are here to give you simple strategies to make healthier choices when grocery shopping. From understanding nutrition labels to picking whole, nutrient-dense foods, we’ll break down how to grocery shop and stock your kitchen with ingredients that promote long-term health. Whether you’re looking to improve your diet, or avoid common grocery shopping pitfalls, this guide will help you shop smarter and eat better. 

Follow these 9 steps from our Registered Dietitians at Woman’s:  

1. Go Prepared – Make a list: It helps keep you focused and avoid impulse buys.  
2. Don’t go on an empty stomach: If you are hungry, you may be more inclined to make impulse purchases.
3. Shop the perimeter: Most grocery stores have produce, dairy, meat, and fish around the outside edges. These tend to be the fresher, less processed options. 
4. Read labels: Choose items with fewer ingredients, less added sugar, and lower sodium. 
5. Go for variety: The more colors on your plate, the better. Each color typically represents a different nutrient profile. 
6. Whole grains over refined grains: Choose brown rice, quinoa, oats, and whole wheat pasta instead of white rice and refined pasta. 
7. Healthy fats: Look for sources of good fats like avocados, nuts, seeds, and olive oil.  
8. Lean proteins: Shop for options like chicken, fish, tofu, beans, and legumes. Limit red and processed meats. 
9. Frozen fruits and veggies: These can be as nutritious as fresh, last longer, and more convenient. 

Focus on nutrient-dense whole foods like fresh produce, lean proteins, whole grains, and healthy fats to support a balanced diet. Choosing mostly whole, less processed foods, and reading labels can help you avoid excess added sugars, sodium, and saturated fats. We asked our dietitians to list some of their go-to grocery items.

When you have the right foods on hand, taking time to plan and prep meals can make healthy eating even more convenient. Setting aside time on Sunday afternoon to prepare lunches for the week is a great way to stay organized, and involving the whole family can make it even more enjoyable. Kids can help wash, chop, and assemble meals, which not only creates quality bonding time but also encourages them to try more nutritious foods. They’re much more likely to eat their veggies when they’ve played a role in preparing them! 

Consistency is key when it comes to fueling your body. Eating three balanced meals and snacks throughout the day helps keep energy levels stable and supports health habits. Skipping meals can often lead to overeating later in the day, making it harder to maintain balanced nutrition. A well-planned approach to grocery shopping, meal prep, and regular eating habits can help you stay on track with your health goals while making mealtime an enjoyable and stress-free part of your day.