shop with intention

It’s easy to mindlessly fill your grocery cart. Instead, take time to think about what you’re buying and how it fits into a healthful meal plan.

Have a Plan

• Plan your week’s meals and snacks before you head to the market. Use our weekly meal plans on 5-day meal plans to generate your grocery list.

• Maintain your pantry. Replenish healthful staples as your supplies run low so you always have go-to items for quick meals and healthy snacks.

• Organize your list by the way your grocery store is laid out so you can avoid wandering around the store and walking by tempting treats.

• Use a grocery app on your phone or tablet to make preparing and updating your shopping list a snap.

Stick to Your List

• Don’t shop when you are hungry or stressed. You’ll be less likely to grab indulgent comfort foods and treats if you shop after you’ve eaten and at a time when you are relaxed.

• Focus on your list and buy only the foods you came for.


• Shop without kids if possible. Supermarkets display foods with added sugars, refined carbohydrate, and high fat content at kids’ eye level for a reason. You will meet your family’s health and nutrition goals more easily without enduring pint-size protests.

Dairy

• Avoid flavored milk products with added sugars.


• Be selective with yogurts. Yogurt contains lactose, a naturally occurring sugar, so don’t expect to find options with zero grams of sugar. Just avoid added sugars, which are different than naturally occurring ones, by checking the ingredients list. A few added sugars are sucrose, cane sugar, dextrose, and high-fructose corn syrup.

• Almond milk and soymilk are dairy alternatives.

• Choose light or unsweetened varieties to cut calories, carbohydrate, and added sugars. Remember that nondairy milks other than soymilk do not provide much protein.

• When choosing spreads, opt for 60% vegetable oil spread in tub form.


• Choose reduced-fat cheese or smaller amounts of regular cheese. The fat-free versions lack flavor and produce undesirable results in recipes.

Whole Grains

• Opt for foods that contain 3 grams or more of dietary fiber per serving.

• Choose 100% whole grain products when possible. Look at the ingredients list and make sure the first ingredient listed is a whole grain, such as whole wheat flour, brown rice, or barley.

• Packaged tortillas, wraps, breads, and buns often contain high amounts of sodium. Compare brands and choose one that is whole grain and lower in sodium.

• Don’t purchase gluten-free items unless you have celiac disease or diagnosed gluten sensitivity. Many gluten-free grain products are higher in fat and calories and sometimes carbohydrate compared to the gluten-containing foods they emulate. They are also frequently lower in vitamins and minerals, such as folate and iron.

• Don’t limit yourself. Many tasty whole grains, such as quinoa, sorghum, farro, and wheat berries, are full of good-for-you fiber.

• Store whole grains in airtight containers in a cool, dark place. Most will last up to 4 months in the pantry or 8 to 12 months in the freezer.

Vegetables and Fruit

• For best quality and flavor, choose fresh vegetables and fruits that are in season. Plus, in-season produce costs less than out-of-season options.

• Eat the rainbow. Select an assortment of colorful vegetables and fruits. Each color family—including white and brown—offers a wealth of nutrients. We’ll show you how on eat the rainbow.

• Precut vegetables and fruits are a good option when you’re pressed for time—they require no prep. Plus, purchasing only as much as you will eat helps to avoid waste.

• Stock up on frozen vegetables and fruits; they are just as healthful and cost less than out-of-season fresh produce. Avoid frozen vegetables that contain added sauce, which is high in sodium and fat. Look for fruit that is unsweetened and frozen without juice or syrup.

• No-salt-added canned vegetables, no-sugar-added canned fruits, and fruits canned in their own juice are also nutritious alternatives to fresh vegetables and fruits.

Meat and Seafood

• Choose fresh meats that haven’t been enhanced with a salt solution, tenderizing solution, or marinade; these meats tend to be high in sodium. Check the labels.

• Select packaged meat with the latest freshness date, especially if you are planning on eating it later in the week. If you find meat with a close freshness date at a discount, buy and freeze it as soon as you get home.

• Buy lean, low-sodium varieties of turkey, chicken, beef, and ham deli meats rather than cured meats like salami and summer sausage. Watch portion sizes to avoid excessive sodium.

• Avoid breaded chicken and fish products. They are high in added sodium, and the breading is not made from whole grains. You’re better off coating plain meat when you get home so you can control the content of the coating. If you do select a breaded meat, be sure to count the carbs in your meal plan.

• Many fish varieties provide heart-healthy fats. Avoid frozen fish with added sauce. Buy canned fish packed in water and choose a lower-sodium brand.

• Loin cuts from beef and pork and skinless chicken and turkey breasts are the leanest options of all the cuts.

• Buy low-fat ground meat—ideally above 90% lean for both beef and turkey (95% lean is ideal!).