Section Overview
This section discusses tips and strategies to purchasing healthy foods for you and your family including how to create a shopping list, shopping the perimeter of the store, and how to choose quality meats and limit certain nutrients when purchasing foods.
Creating a Shopping List
- Step 1: Plan a weekly menu! Family life can be hectic at times – plan around your family’s schedule to ensure nutritious meals whether you’re on the go or at home
- Step 2: Write out all the ingredients necessary for each meal you’re planning for the week
- Step 3: Take inventory of food items and ingredients in your fridge, freezer, and/or pantry
- Step 4: Create your shopping list based on the items you need after taking inventory
- Step 5: Don’t forget the herbs and spices you may need for your meals
- Step 6: Remember to write down the staples your family uses weekly – such as milk, bread, eggs, etc.
- Step 7: Bring your list with you to the grocery store!
- Click on the Grocery List template on the right to download and use for your next grocery shopping trip!
Grocery Shopping Strategies
- Shop the perimeter of the store!
- Fresh foods such as produce, meats, eggs, dairy, and bread are always found along the perimeter of the store
- Center aisles contain some healthy foods including beans, nuts, and canned fruits & vegetables; however, the center aisles are also home to processed snack foods and sugar sweetened beverages
- Frozen and canned fruits and vegetables are also a great option! – Be mindful of added sugars and salt in canned goods
Pick Ripe Produce
- Check the color! Ripe fruits and vegetables will be vibrant in color – ex. ripe bananas will be yellow, ripe strawberries will be red, ripe Hass avocados will be a dark green/brown, ripe plums will be deep purple
- Check the firmness – some fruits such as apples should be firm while ripe peaches, plums & avocados should be firm yet able to press in a bit
- Whole melon such as cantaloupe should smell sweet when ripe
- Whole watermelon should be firm when ripe sound hollow – also check for a yellow spot, no yellow spot may mean it was harvested too early
- Ripe vegetables should be firm, brightly colored, and crisp
- Avoid produce that is mushy, bruised, leaking, moldy, or with wilted leaves – indicates over-ripe fruits & vegetables
Choose Good Quality Meats
- Check the color of the meat – beef should be deep red, pork should be light pink, game meat should be dark brown
- Consider the smell – raw meats should not smell pungent or rotting
- Look at the fibers in the meat – visible muscle fibers indicate tough meat with a lot of flavor; however, needs to be slow cooked for tenderness. A lack of muscle fibers indicate more tender cuts such as beef tenderloin
- Look at the fat distribution of the meat – white streaks in meat is called marbling, adding more flavor to the meat
- Consider the texture of the meat – cuts of meat should be firm, dry, and dense – Avoid meat that is slimy, sticky, smelly, or leaking
- Be aware of the “best-before” or “sell-by date” – these indicate when the manufacturer deems the product to be the most fresh
- Always check the “use-by date” – indicates when the meat is no longer safe to eat. Be especially mindful of the “use-by date” with ground meat as there is more surface area exposed, and it has gone through more processing than other cuts of meat
Limit Purchasing Foods High in Sodium, Fat, & Sugar
Sodium
- Sodium is added to packaged food items to extend shelf life, and to improve appearance, flavor, & texture – consuming too much sodium can lead to increased blood pressure which increases the risk for heart attack, stroke, and other cardiac conditions
- Choose packaged items with less than 140 mg of sodium per serving
- Choose canned vegetables with “no added salt”
- Many packaged foods may be high in sodium even if they don’t taste salty!
Fats
- Be mindful of the fat content in food items – saturated fats may be added to packaged foods to improve taste & texture, and to extend shelf life
- These fats may be listed in the ingredient list as “partially hydrogenated oils”
- A diet high in saturated fat raises “bad” cholesterol (LDL) and increases the risk of heart disease!
Sugar
- Sugar is added to packaged foods to improve flavor, texture, or color, and to extend shelf life
- Choose canned fruits packaged in water rather than syrup
- A diet high in sugar increases the risk for diabetes, cavities and obesity!
Choose High Fiber Foods
- Dietary fiber is found in fruits, vegetables, whole grains, and beans/legumes
- There are 2 types of fiber: soluble & insoluble
- Soluble fiber can help lower cholesterol and blood sugar levels by interfering with fat absorption and digestion rate of carbs – preventing a rapid rise in blood sugar
- Insoluble fiber helps prevent constipation by increasing the bulk and promoting movement in the digestive system
- Choose whole grain products such as whole wheat breads, pastas, and rice – all fruits, veggies & beans are a great source of fiber!
- Consuming a diet high in fiber lowers the risk of diabetes, heart disease, some cancers, and helps to maintain a healthy weight!
