How to Shop Healthy at a Grocery Store | Lifebru
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How to Shop Healthy at a Grocery Store

My guide to shopping healthy at the grocery store and foods that you should keep on hand for healthy living.



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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Tabitha Brown and Other Black Personalities Focus On Joy Despite Crisis



Happiness is an essential aspect of survival. For many Black influencers, promoting positivity among fans and followers, mainly during crises, is a must—that so-called reminder that there is still light at the end of the darkest tunnel.

Amid the ill effects of the present COVID-19 pandemic and the ensuing debates regarding equality and racism, numerous Black celebrities and creators are offering the community a chance to laugh, reconnect, and heal. Tabitha Brown delights her audience with cooking expertise; Kerry Washington showcases yoga as a calming and reflective activity, and Rickey Thompson entrances followers with his dancing moves.

Brown and Her Cooking

The vegan actress provides both her Instagram and TikTok fans with motivational clips. She combines her southern cooking with inspirational narratives. She guides her millions of followers as she demonstrates how to cook a variety of dishes as she simultaneously calms her audience with her trademark expressions, including “’cause that’s our business” and “like so, like that.”

After her 2-year battle with chronic fatigue and pain, the actress turned to the web, posting motivational videos for fans. “I want to help people,” Brown shares in a recent interview. “I think my content has a responsibility to bring light every day, whether it’s in laughter, whether it’s in inspiration, whether it’s through food,” she adds.

Thompson and His Dancing Moves

Like Brown, Thompson has millions of followers on social media. He dazzles his fans with various dance clips coupled with relatable rants regarding relevant issues. His videos are bursts of color and gaiety, encouraging everyone to believe that things will soon be okay.

He shares that, after the terrible losses that he and his family encountered, he realized that he could use his voice to influence others. Nowadays, he provides his fans with comic relief through dancing, walking, and self-expression. “As a Black person, our whole journey is trying to keep all our emotions within because we’re supposed to be strong, we’re supposed to be these tough people,” Thompson explains. “But we’re also human… What’s important is letting other people know you’re not in this alone,” he continues.

Staying Positive amid Problems

Despite the current difficulties encountered by various Black and colored communities in the country, it is highly important to remain calm and steady. Laughter helps relieve the accumulated stress and pain brought on by the pandemic and increased racism, while motivational talks provide positive guidance on how to make the best of the situation.

Numerous Black influencers and personalities offer various stress relief options online, encouraging others in the community to hold on to each other, although virtually, as we all await the eventual cure to this present pandemic. “So that even if it’s for one minute, it’s an escape for whatever they have going on in life. They can laugh a little bit or cry if they need to, but they just feel like they have somebody at that moment,” Brown asserts.

Indeed, we may all be grappling with various issues at the moment, but hope must spring eternal as survival can only be possible for those who remain steadfast, strong, and happy.

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How To Determine A Food-Friendly Wine



The language of wine can be romantic, mystifying, or nonsensical — sometimes all at once. Experts share their experience and research for some wines and winery in answering the question: “What makes a wine food-friendly?”. Some people are dependent on wine names and might seem self-evident, but frequently, they get deceived. 

“Food-friendly” is a common description that should seem obvious, but what does it mean?

Most people would say that wine is meant to be consumed with food. However, we usually drink wines as cocktails, or on their own, without thinking about what we eat to match the wine mood. Sometimes, people also enjoy them as trophies, for the experience of tasting a rare, expensive wine. In these contexts, food doesn’t matter. Wine is the highlight.

The concept of a “food wine” became a derogatory — a wine that didn’t taste good on its own and needed food as a counterbalance for its flaws. That’s not what we mean today by describing a wine as “food-friendly.”

  • Every good wine will be friendly with at least some food. A positively food-friendly wine plays nicely with a broad category of foods, from sweet to savory to spicy, from meat to fish to veggies.

“I’ve had A-plus perfect pairings, where every note in the wine and dish sync and amplify each other, but those are rare experiences, and I don’t think they are the point most of the time,” says Matt Stamp, a master sommelier who used to try to orchestrate such pairings at the French Laundry in Yountville, in Napa Valley.

  • Along with Rosé, Riesling, Pinot Noir, and Barbera are wines noted for their acidity and versatility with food. This can result in surprising pairings. Beef braised in Riesling is a traditional German dish, and pinot noir makes an exciting partner to sushi, roast chicken, pork, or grilled salmon. 
  • When in doubt at home or in a restaurant, look for these types of wines for challenging food pairings or find some bubbles, the second characteristic that defines food-friendly wines. Bubbles go with everything. The sparkling wine’s enthusiasm effectively cleanses your mouth and prepares you for the next bite of food or a sip of wine. Sparkling wines also manage to be refreshingly acidic. We do ourselves an offense by relegating champagne and other bubblies drinks, such as Italian prosecco or Spanish cava.

“Champagne can be had throughout a meal, even with the right steak,” says Nadine Brown, former sommelier at Charlie Palmer Steak in D.C. “Fried chicken and potato chips with grower champagne is hot right now,” Brown says, pointing to the ultimate combo of extravagant wine and poor vittles.

I usually don’t agree with the “drink the wine you like with the food you like” school of view because it can be lazy. But if you pay attention to the wines you drink and the foods you pair them with, you’ll develop your group of wine styles to draw on when wondering, “What on earth should I drink with this?”

And as Brown advises, “Stay curious.” You might find something unique and surprising.

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Turn Your Extra Rice Into Something More



Rice is best paired with any of the viands you can think of, whether it’s vegetables or meat. It goes so well with anything. Without rice, sometimes, we feel unsatisfied; thus, we still feel hungry. However, you can turn rice into something you want it to be! Fried rice, for example, yet, it is not the basic ones; you can add something into it to make it more delicious and mouth-watering.

Depending on your position, leftover takeout rice can be the bane of your existence or a blessing. For most of us, it’s the latter. Extras such as these are the foundation for a superb reinvented supper, namely fried rice.

Fried rice is an excellent weeknight feed, whether you want to extemporize with what’s already in your kitchen or have a specific project. Here are some recipes from our archives, which are great as written and easy enough to achieve. They’re so great; you might find yourself ending up ordering more rice just to make them. 

Fried rice with broccoli and mustard greens

A vegetable-loaded version uses a sharp technique that has you cook the ingredients in steps, which is especially helpful if you don’t have a wok or large skillet.

Better than takeout fried rice

Sometimes, there are similarities between what you might get if you ordered fried rice, but we prefer the freshness and crunch of homemade. The ginger and red pepper flakes are making it sound, too.

Sesame fried rice with spring vegetables and egg

Brown rice binds more nourishment into the stir-fry, and fried eggs mean you can mix in a runny yolk for an extra-luxurious texture.

Garlic fried rice (Chahan)

This is for garlic lovers; celebrate because you’ll fry a few cloves for this recipe. It calls for short-grain Japanese rice, so here’s an ideal recipe for making a cut in any sushi rice you may get. 

Vegetable fried rice

This recipe helps you with extra brown rice. Other than that, it will also get you to reinvent those broccoli stems instead of throwing them away or doing the same recipe over and over again. 

Quick ham-fried rice with lavender

This is clearly off the hidden path, but the floral flavor plays well with the pork, ginger, and raisins. 

Spicy basil tofu fried rice

A stir-fry for one that recommends making a baked marinated tofu for extra flavor and thick texture. You can also swap in plain extra-firm tofu. 

African soul fried rice.

Food writer and culinary historian Michael Twitty is the source of this vivid dish that includes traditional or indigenous ingredients to West and Central Africa. 

Those are just some of the recipes you may use for converting your plain rice into something more tasty. Avoid food waste, get what you can consume. If we can’t avoid leftover foods, let’s not leave it. Let’s transform it.

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