How to Shop Healthy at a Grocery Store

Nobody really likes shopping for food, it’s tedious and laborious. But, we have to eat, so grocery shopping is a chore we all must do. It’s completely unhealthy to eat out all the time, in fact eating out is sure to ruin your diet. So, if we want to stay healthy and not break the bank eating at healthy restaurants, a good grocery store strategy is crucial.

We al know the basics, don’t ever shop on an empty stomach, stay to the outside aisles and always make a list. Check, we got those basics down; I mean I am an adult and I do know how to do some things.

It doesn’t matter how prepared we usually are, there are always instances when we are roaming around a grocery store, starving with no list. In these cases, it’s ok to panic, but just for a second. Instead, be prepared with this list of shopping tips so you can eat healthy.



Fruits and veggies should be the first place you stop when shopping, no matter what. Fill up your cart with beautiful colored fruits and vegetables; rich with nutrients, these are the foods that will keep you healthy. Stocking up on greens and fruits will leave less room in your art for donuts and other processed foods that are all bad for you.

Pick your produce form the back of the bin; this is where your grocer puts the freshest choices.   A good grocer will load the front of the bins with older produce to try and get rid of it, but I’m not falling for it dude.

Sure, organic produce is great but can you afford all organic? Most of us can’t so pick and chose which organic fruits and veggies you pick.

These basic fruits and veggies stocked in your cupboards for optimal health.


Bananas: Bananas are a great and diverse food that can be used in all stages of ripeness. Under ripe bananas are better for you over all but the riper the banana the easier it is to digest.


Apples: Apples are a great fruit to keep on hand for snacks. They are super portable and are packed with antioxidants.


Avocados: Avocados are a super food that is rich in nutrients. I pass on the mushy ones unless you plan to eat it immediately.   Avocados can go bad quickly, so be prepared to use them when you buy them.


Onions and Garlic: These two are in most recipes you cook, so have them on hand for any impromptu cooking showdowns or quick meals.


Peppers: Bell Peppers are great for almost any recipe and spicier peppers are great for weight loss. Adding spice is an excellent way to eat less.


Leafy greens: Greens are key when trying to eat healthy. Leafy greens can be used in salads, sandwiches and in smoothies.


Berries: These antioxidant rich foods are great for snacking or smoothies. Either way, berries should always be on your shopping list.


Broccoli and Cauliflower: B and C are old school staples that are now being used instead of bread. Turn cauliflower into pizza crust or even buffalo “chicken” wings.



Every grocery store is different but most have pretty good meat departments, if yours doesn’t, just find a local butcher.  Meat is essential to having enough protein in your diet, unless you are vegetarian or vegan, then you can get your protein from plant based foods. I prefer to have some meat in about 60% of my meals. When shopping for meat, its best to consult a butcher, they know meat better than you and I.


When shopping for meat, try and buy “lean” meat, these are best for your diet. Use around 90% lean for your ground meats and 99% for ground turkey.


Deli meats are usually very bad for you as they are packed with nitrates and sodium. Search for nitrate-free and low sodium deli meats.


Those tasty rotisserie chickens they have look tempting but make sure you grab the plain one, BBQ and other varieties have too many calories and sugar. Lose that chicken skin too homies.


I love canned tuna and salmon, they last forever and are great sources of omega-3 fatty acids. If you want fresh fish, make sure it isn’t smelly, that’s a bad sign. Often frozen fish is a good value as long as its flash frozen and not cooked.


Dairy etc


Dairy can be tricky as there are so many choices nowadays.

If you like milk, chose 2 percent or whole milk, it will satisfy your craving.

Nut and soy milks are gaining popularity, if you are buying one, stick to the sugar free ones.

Yogurt is a key food to a healthy diet. They have acidophilus, which helps you digest food. This is great for people with upset stomachs.


Dry goods

When shopping at a grocery store, i try and leave the center aisles to the end, so my cart has very little room for junk. The center aisles are where you can do the most damage to your body. A good rule is to stay away from food that has long shelf lives and is filled with preservatives.


When buying nuts, stick with unsalted and raw.


When buying oils, it’s best to use olive or coconut for all your cooking needs.


Rice is good as long as it’s brown, or how about trying quinoa, a rice substitute.


Best of luck shopping out there gang, and let me know how you did.



 Photos courtesy of Glassdoor, BRIT & CO, fullersmarket, KCRU, joy to wellness

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