When striving to lead a healthy lifestyle and supplement your diet with as many nutrient-rich foods as possible, navigating the aisles of the grocery store can be stressful – especially when surrounded by tons of tempting treats! Additionally, one is faced with the challenge of figuring out which products are actually healthy (those sneaky marketing tactics, though). However, with a little know-how, shopping for healthy foods can be a breeze. To make your shopping experience as easy as possible, we provide you with the best tips recommended by nutritionists for a healthy grocery shopping trip and the essential staple foods!
Tips for a Healthy Grocery Shopping Trip
Healthy eating starts with the right foods. When attempting to conjure up a healthy meal, it is much easier to have nutritious foods on hand, is it not?
Instead of rushing to the supermarket and improvising, you should plan ahead and follow these tips. You'll fill your cart with delicious, nutrient-rich products and avoid tempting impulse buys – a win-win situation!
#1 Create a shopping list before you go and stick to it
Have you ever gone shopping and thrown a bunch of stuff into your cart, only to realize when you get home that you still don't have enough ingredients for a healthy meal?
This can be avoided by creating a shopping list with the ingredients for healthy meals. You will breeze through the aisles, stock up on nutritious and useful foods, and avoid less nutritious impulse buys that are not on your list.
#2 Don't go grocery shopping on an empty stomach
When it comes to tips for a healthy grocery shopping, keep in mind the following: going to the supermarket on an empty stomach may only get you in trouble! You're likely to end up with calorie-rich, less nutritious foods and everything that sounds good (without rational considerations). By satisfying your hunger with a nutritious snack before shopping, you can avoid stuffing yourself with unnecessary treats.
Some delicious, balanced snack ideas include a hard-boiled egg with a handful of almonds and half a banana or a cup of unsweetened Greek yogurt with berries and a splash of honey.
#3 Explore the Frozen Foods Aisle
Don't hesitate to rely on frozen foods, especially if you crave things that are not currently in season. Frozen foods can be just as nutritious as their fresh counterparts, and sometimes they are even much cheaper.
#4 Skip the Tempting Aisles in the Supermarket
If you know you can't resist cookies or salty snacks, you should completely avoid these aisles to avoid temptation. Instead, shop in the aisles where the "better-for-you" options are located. Tip: the most nutritious deals are often found on the periphery of the supermarket!
As a registered dietitian, I always have healthy foods in my shopping cart. I love to vary my diet and enjoy a variety of nutrient-rich foods, but there are some superstar superfoods that have a permanent place in my kitchen.
Here's what a typical RD-approved shopping cart looks like:
Fruits and vegetables are rich in important nutrients such
as vitamins, minerals, antioxidants, and fiber that keep the body healthy and
strong. Although I like to eat the rainbow and keep a variety of fruits and
vegetables on hand, there are a few that are staples in my home:
Berries
Strawberries, blueberries, and raspberries are nutrient-rich fruits that are not only delicious but also healthy. During winter (when berries are not in season), I opt for frozen variants to keep these fruits in stock in my kitchen. Additionally, frozen berries are just as nourishing (as they are picked at the peak of freshness and frozen) and often cheaper!
Spinach
Spinach is one of the vegetables that I always have in my shopping cart. It is rich in nutrients such as iron and fiber, and since it is practically flavorless, adding spinach to dishes such as pasta, salad, sandwiches, and even smoothies is an easy way to incorporate vegetables into your life.
Cauliflower
Cauliflower is currently all the rage, and for good reason. This cruciferous vegetable is rich in vitamins, minerals, and fiber. From cauliflower rice to roasted cauliflower to cauliflower pizza - this vegetable is delicious, simple, and is served on my table several times a week.
Protein is incredibly vital for a healthy lifestyle. It can accelerate recovery during exercise, reduce the risk of injury, strengthen muscles, and promote satiety. While it is great to try new things, there are some options that I always have on hand.
Salmon
Fatty fish such as salmon contain DHA and EPA, which are omega-3 fatty acids that are of great importance to our overall health. Eating fatty fish like salmon twice a week can help you achieve the recommended intake of these nutrients in a delicious and practical way.
Chicken breast
Chicken breast is one of the most versatile proteins out there. It is a simple and high-quality protein source that goes well with almost any dish. Additionally, this protein can be frozen well, making it a great addition to the freezer. Simply thaw it on days when you don't have time to go shopping.
Lean beef
Beef is packed with nutrients that many people lack - think of iron and zinc, for example. Lean meats like flank steak provide high-quality protein and these important nutrients.
Plant-based protein
And if you are following a vegan or vegetarian diet, we have some tips for you for a healthy grocery shopping for plant-based eaters! Here are some of the best plant-based protein sources (or plant-based protein combinations) that you should add to your shopping cart - these plant-based foods are packed with protein and contain all essential amino acids!
- Quinoa: 8 grams of protein per cup.
- Buckwheat: 6 grams of protein per cup.
- Hemp seeds: 10 grams of protein per 3 tablespoons.
- Rice and beans: about 8 grams of protein per cup - choose white or brown rice and bean varieties like lentils, chickpeas, or black beans.
Grains
Grains are a staple in my home because they contain high-quality carbohydrates that support energy levels. Choosing whole grain or unrefined sugar-free cereals is always the right way. Remember, marketing tactics can be sneaky! Always read the label of ingredients to watch for hidden ingredients.
Quinoa
Whether as a side dish, in tacos, or as a substitute for oatmeal in the morning, quinoa is found in many healthy dishes. Packed with fiber, plant-based protein, and antioxidants, this gluten-free grain is always a winner.
Chickpea noodles
With chickpea noodles, dinner can be prepared in just a few minutes. And when you devour chickpea noodles, you get impressive nutrients like fiber, plant-based protein, and B vitamins.
Oats
Sure, oatmeal is an easy-to-prepare breakfast that is absolutely satisfying (we love a warm bowl of oatmeal or delicious overnight oats), but oatmeal is not just for breakfast! It can also be used in smoothies for a nutrient boost, in baked goods as a healthier flour alternative, and in savory dishes as a thickener.
Canned goods
Canned foods can be a simple staple for your pantry as long
as they are BPA-free. They are relatively inexpensive, have a long shelf life,
and can be a nutritious addition to a healthy diet! I consume some of the same
canned goods more often than I care to admit.
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