Making healthy food choices at home starts with the choices you make at the supermarket. With over 7,000 food items to choose from, grocery shopping can be quite the challenge. Although it may seem more appealing to dine out, eating at home instead of dining out for 1 meal every week, saves up to $364 per person per year! In addition to the high price, most restaurant food doesn’t compare to the nutritional benefits of making fresh foods from home. By learning these 7 grocery shopping tips, you’ll find it much easier to eat healthy and save money.

Supermarket Success

Goal: choose natural, whole foods over man-made, processed products.

1. Make a List
Creating a grocery list makes it easier to eat well and keep you within budget.

2. Eat Before You Go
Hungry shoppers usually buy more food and make poorer choices.

3. Include Helpers
Being included can get your family more excited to eat healthier.

4. Read Labels
Focus on the ingredients listed. Less is best!

5. Shop The Perimeter
Shop the perimeter to fill your cart with more nutrient-packed whole foods.

6. Check For Freshness
Check the expiration date and reach for foods in the back of the pile/shelf.

7. Buy In Bulk
Stock up on healthy frozen fruits and veggies.

Navigating Sections

Produce: local, organic
Nuts & seeds: organic, unsalted
Meats: local, organic, hormone/antibiotic-free, pastured
Poultry & eggs: local, organic, hormone/antibiotic-free, free-range
Fish & seafood: wild, low in mercury
Dairy: organic, hormone/antibiotic-free, full-fat, plain, grass-fed
Grains: gluten-free, minimally processed
Grain products: “sprouted” or sourdough

Organic or Non-Organic

Dirty dozen: apples, celery, strawberries, peaches, spinach, nectarines, grapes, sweet bell pepper, potato, blueberries, lettuce, kale and collards.

Clean 15: onions, sweet corn, pineapple, avocado, asparagus, sweet peas, mangoes, eggplant, cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit and mushrooms.